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

[lschepis]

Last Week's Summary:

Monday 09/29
Pull-Ups - 4 Sets to Failure
One-Arm Dumbbell Row - 4 Sets X 12, 10, 8, 8 Reps
Two-Arm Row Machine - 4 X 10
DB Shrugs - 4 X 12 (15-Second Hold on the Last Rep of Each Set)
Close-Grip Pulldown - 3 X 12
Cable Row - 3 X 12
Rope Pullovers - 3 X 15
Rope High Row - 3 X 15

Tuesday 09/30
Incline Smith Bench Press - 4 Sets by 12, 10, 8, 6 Reps
Flat Bench Dumbbell Press - 4 Sets X 12
Alternating Incline Dumbbell Press - 4 X 12 (Start with Arms Extended)
Flat Bench DB Fly - 3 X 12
Cable Crossover - 3 X 15 Reps
Dips - 3 Sets to Failure
Night - Double-header of Men's Softball, subbing on my co-worker's team. Won both games. Got to try some new positions.

Wednesday 10/01
Machine Preacher Curl - 4 X 12 Reps
Standing Barbell Curl - 4 X 12 Reps
Dumbbell Curl - 4 X 12 Reps
Rope Pushdown - 4 X 12 Reps
Rope Overhead Triceps Extension - 4 X 12 Reps
Triceps Dips - 4 Sets to Failure
Night - Played a single softball game, subbing for the same team as Tuesday. Lost a close game. Wasn't a fan, as I would have rather played basketball. Looking forward to basketball this coming Wednesday night.

Friday 10/03
Seated Calf Extension - 4 X 50 Reps
Leg Extension - 4 x 25 Reps
Leg Curls - 4 X 12 Reps
Machine Leg Press - 4 X 50
Dumbbell Weighted Walking Lunges - 40 Steps
Smith Romanian Deadlifts - 4 X 12 Reps
Standing Calf Raise - 4 X 45 Reps
Standing Barbell Shoulder Press - 5 X 14 Reps
Standing Side Dumbbell Raises - 3 X 10 Reps
Notes - I was unable to lift on Thursday due to meeting at work. So, you'll note I threw in a few shoulder lifts to my Leg Day.

Went camping all weekend. Got a little work in carrying/moving tree trunks and branches, as well as climbing up rock banks.


Today, Monday 10/06
Pull-Ups - 4 Sets to Failure
One-Arm Dumbbell Row - 4 Sets X 12, 10, 8, 8 Reps
Two-Arm Row Machine - 4 X 10
DB Shrugs - 4 X 12 (15-Second Hold on the Last Rep of Each Set)
Close-Grip Pulldown - 3 X 12
Cable Row - 3 X 12
Rope Pullovers - 3 X 15
Rope High Row - 3 X 15

As you can tell, I'm taking a break from documenting every single detail for my log. I'm still using the samesupplementation that I was on during the end of the Prove Your Progress Log, except I am taking a break from pre-workouts. I'll keep everyone posted! Thank you very much for the support.

Wow, when u put it all together like that, look how much work it is... I don't know whether it makes me tired or gets me excited. I need a PWO break once in a while too, and I have to switch pretty often, I get used to them. Nothing worse than not having one in you if you're going for singles or doubles on bench tho!

[meimonsta]

Dayum, I was oggling your supp stash from your other log

So when you gonna do some squats?? *nudge nudge*

[bbowsh54]

Greetings, all!

Last week:
Monday 10/06 - Hercules Back Lift
Tuesday 10/07 - Hercules Chest Lift (hit an Incline Bench PR)
Wednesday 10/08 - Hercules Arms Lift
Thursday 10/09 - Hercules Shoulders Lift - Threw in a few sets of lunges and abs.

On Wednesday night, I got in six games of basketball. All full-court 5v5 games, the first four to 11, the last two to 15. Great night of cardio!

Soon, indoor volleyball on Thursday nights and basketball league on Monday nights will begin...

I'll write more later! Thanks for checking in!!

[bbowsh54]

Greetings, everyone.

This week:
Monday 10/13 - Hercules Back Lift
Tuesday 10/14 - Hercules Chest Lift
Wednesday 10/15 - Hercules Arms Lift
Thursday 10/16 - Hercules Shoulders Lift - Did cable rear delt fly instead of the reverse pec deck...
Friday 10/17 - Hercules Shoulders Lift - Used hip sled instead of machine leg press...

Played five games of full-court basketball on Wednesday night. League starts first week of November. Indoor volleyball soon after...

Have a stellar weekend, everyone.

[bbowsh54]

Last Week:
Monday 10/20 - Hercules Back Lift
Tuesday 10/21 - Hercules Chest Lift
Wednesday 10/22 - Hercules Arms Lift
Thursday 10/23 - Hercules Shoulders Lift - Did cable rear delt raise instead of bent-over DB raise
Friday 10/24 - Hercules Legs Lift - Did hip sled instead of machine leg press

Played five games of basketball on Wednesday night. Looking forward to rec bball league and indoor volleyball league starting next week.

Let's crush the week!

[mvd546]

Solid week of training Bow!

[bbowsh54]

Hey there, everyone!

Still following the Hercules Program each week. I usually try to sub in one different lift or a variation from the official program I posted each day, but following the same splits and core lifts.

I haven't had to miss any of my daily lifts since the last time I posted, outside of one Thursday.

In addition to my five-day split of weight-lifting, I have been playing basketball and volleyball. Monday nights, we're in a Rec Basketball League. Tuesday nights, we're in a Pickup Basketball League. Thursday nights, we'rd in an Indoor Volleyball League. It has been a lot of fun, and getting in some great cardio with basketball.

I'm currently still using Con-Cret, Met-Rx Whey, and Orange Triad for my supplements. Still on a break from pre-workouts, but ready to start back up any time.

Have a wonderful Thanksgiving everyone!!!!!!!!!

[bbowsh54]

Hey Everyone!!

Thought I'd provide a little update and ask for some input...

I've been following the Hercules Program for the last couple months. Rec League Basketball is in full swing, and I'm due to change the routine, but this program works really well with my current sports schedule. So, I decided to stick with it a little longer than normal.

The diet has been bad lately. Around Thanksgiving, all the way through last weekend, I haven't monitored what I've been eating much at all. I've gained some bad weight, despite being active in sports. Many Thanksgiving, and even more Christmas gatherings, provided too many calorie-filled diet implosions. (Seems like I have five gatherings every holiday, between both sides of my family, and my girlfriends families...) The motivation to lift stays strong, the diet is my struggle, but truthfully I haven't been exerting any effort with diet lately.

Still lifting at lunch from Noon to 1 PM... Monday night is rec league basketball night, Tuesday night is Toastmasters, Wednesday night is pickup basketball league, Thursday night is indoor co-rec volleyball league.

With that, I would like to climb back on the horse and work towards my goals. I'm tired of this plateau.

I'm very, very tempted to register and participate in the 2015 TRANSFORMATION CHALLENGE.
http://www.bodybuilding.com/fun/2015...istration.html

I will register on Sunday if I decide to roll with it. I just want to participate to provide a little extra motivation and help hold myself accountable. I think if I give it my all, I'll be able to finally achieve my fitness goals and be in a better, healthier place in life.

If I am to participate in the challenge, I would like to implement a new routine or lifting program. I have been considering four programs to follow, and would love some input.

These are the programs I'm considering:
1) http://www.bodybuilding.com/fun/30-d...t-trainer.html
2) http://www.bodybuilding.com/fun/jim-...-to-shred.html
3) http://www.bodybuilding.com/fun/kris...y-trainer.html
4) http://www.bodybuilding.com/fun/jame...-overview.html

Does anyone have any experience with these programs? Advice/opinions/input?

Look forward to being active on the boards more often. Talk to you all soon.

[pastorpritch]

Looking like you're off to a great start!
In for support

[bbowsh54]

Introduction Post​
01/11/2015
2015 Bodybuilding.com Transformation Challenge​

Brief History:
I weighed between 190 and 200 lbs. out of high school. I actually lost weight during my freshman year of college by playing basketball every day. Then, I broke my ankle. I gained a lot of weight throughout the rest of college, starting sophomore year. I began lifting, but with a very uneducated routine. After college, I started reading Bodybuilding.com and developed a far more educated routine. At this point, I have been lifting religiously for approximately three years. However, I had not been monitoring my diet prior to 2014. In the Fall of 2013, I had gained another 21 pounds. A little bit of muscle, but primarily fat. On January 16th of 2014, I began a structured cutting phase. On May 1st of 2014, I had lost 30.6 lbs. I continued lifting throughout the rest of the year, but neglected my diet. I have put a lot of weight back on, and plateaued in my lifting progress. The promotional post regarding the Transformation Challenge sparked a great deal of excitement for me. I have loved the time spent researching and communicating on Bodybuilding.com, so this seemed like the appropriate place to set a plan and motion and work towards my goals. I'm tired of the plateau I feel that I am stuck on, and I am excited for this challenge to provide a little extra motivation to earning the results I want.

The Plan:
For lifting, I intend to start the James Grage Rewired nine-week program. In late August of 2014, I started Dwayne Johnson's Hercules Program, and had followed it ever since. It's time to shock the body and try something new. Rewired looks like a challenging program that will suit my goals.

For diet, I intend to practice Intermittent Fasting with a feeding period of 2:00 PM to 8:00 PM every day. I will consume one micro-nutrient shake in the morning, as I lift at Noon every day, and this should not affect my insulin levels. For my macros during the feeding period, I'm going to focus on getting my calories primarily through protein, with a secondary portion through fats, and thirdly through carbs. I'm going to count calories, and stay between 2,100 and 2,300 for the first couple weeks of this program. I will slowly cut back the amount of calories as needed throughout the challenge.



Starting Numbers:
Weight - 278.4
Body Fat Estimate - 34.8%
BMI Estimate - 35.7
BW Estimate - 47.5%
Bone Estimate - 9.2%

Here we go.

---

Day 1​
01/12/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 1 - Rewired - Arms ​

WARM-UP
Elliptical - 5 minutes (Level 7)
Assisted Chin-Up - 13 reps
Push-Up - 12 reps

SUPERSET
Wide-Grip Standing Barbell Curl [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/50/50 lbs.
Dumbbell One-Arm Triceps Extension [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 20/20/20 lbs.

SUPERSET
Incline Dumbbell Curl [3 Sets]
[REPS] - 15/11/8
[WEIGHT] - 20/25/25 lbs.
Cable One-Arm Tricep Extension [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 20/20/25 lbs.

TRISET
Reverse EZ-Bar Curl [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 30/30/40 lbs.
EZ-Bar Skullcrusher [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/50/50 lbs.
Tricep Dumbbell Kickback [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 10/10/10 lbs.

---

Supplements
Creatine 4200 - 4200 milligrams at approx. 10:30 AM
AmiN.O. Energy - One scoop at approx. 12:15 PM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - Two at approx. 8:15 AM
Protein Shake - One shake at approx. 2:15 PM; One shake at approx. 4:30 PM
Workout started at approx. 12:15 PM

---

Notes
My first "Rewired" lift is in the books. I was pretty sore today from my first rec league soccer game yesterday afternoon... However, I felt good once I got the blood pumping during those first sets. I had to lower the weight a bit, as I'm not accustomed to these higher rep sets of starting with 15. The first two weeks of a new program are always extra fun, I'm looking forward to tomorrow! I may be purchasing a new Pre-Workout since I took a nice long break from stim-based PreWOs from the end of September until now... I'll be providing diet notes and food photos soon! Have a great day.

---

Day 2​
01/13/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 2 - Rewired - Legs ​

WARM-UP
Elliptical - 5 minutes (level 7)
Dumbbell Step-Ups - 12 reps w/ 10 lbs. (each leg)
Smith Machine Romanian Deadlift - 20 reps w/ 65 lbs.

SUPERSET
Hip Sled Leg Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 270/290/320 lbs.
Stiff-Legged Dumbbell Deadlift [3 Sets]
[REPS] - 15/11/10
[WEIGHT] - 35/35/30 lbs.

SUPERSET
Leg Extensions [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 70/80/90 lbs.
Seated Leg Curl [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 80/100/100 lbs.

TRISET
Alternating Dumbbell Lunges [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 15/15/15 lbs.
Standing Calf Raises [3 Sets]
[REPS] - 20/18/15
Seated Calf Extension [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 110/110/130 lbs.

---

Supplements
Creatine 4200 - 4200 milligrams at approx. 10:30 AM
AmiN.O. Energy - One scoop at approx. 12:15 PM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - Two at approx. 8:15 AM
Protein Shake - One shake at approx. 2:15 PM; One shake at approx. 4:30 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Rewired lift number two is complete... My legs were incredibly sore this morning. My previous Leg Day was last Friday. On Sunday, I had my first rec league soccer game, which made my groin very sore, and ironically my abs pretty sore. Last night, I had a rec league basketball game... I didn't have the hop/bounce in my legs, it was a painful game. BUT!!! It's Day #2 of the new program, and duty calls. Time to whip those puppies into shape, so away we went with the phase one Rewired leg lift. Kept the weight a bit lighter than I'd like, but still felt like a successful lift. Loving the program.

Diet Notes
The diet was very successful on day one. (Yesterday) I consumed two 160-cal protein shakes, a 190-cal pack of peanut butter crackers, a banana, two servings of grilled chicken with a tablespoon of stir fry sauce, and two servings of carrots with a tablespoon of light ranch spread out over my six-hour feeding period. The strict fasting period and feeding period is really going to help me, I love this structure.

---

Day 3​
01/14/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 3 - Rewired - Chest​

WARM-UP
Elliptical - 5 minutes (level 7)
Isometric Wipers - 12 reps
Push Up to Side Plank - 8 reps

SUPERSET
Smith Machine Bench Press - Medium Grip [3 Sets]
[REPS] - 15/8/8
[WEIGHT] - 155/175/175 lbs.
Cable Crossover [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 30/30/30 lbs.

TRISET
Smith Machine Incline Bench Press - Medium Grip [3 Sets]
[REPS] - 15/8/8
[WEIGHT] - 105/105/105 lbs.
Assisted Dips - Chest Version [3 Sets]
[REPS] - 8/11/7
Incline Dumbbell Flyes [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 20/20/20 lbs.

---

Supplements
Creatine 4200 - 4200 milligrams at approx. 10:30 AM
AmiN.O. Energy - One scoop at approx. 12:15 PM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - Two at approx. 8:15 AM
Protein Shake - One shake at approx. 2:15 PM; One shake at approx. 5:45 PM; One shake at approx. 7:45 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Today was my first Phase One chest lift from the Rewired program... I focused on form, with MMC on the pecs and attempting to protect my shoulders. Incline bench press is usually a troublesome motion for me. Full disclosure, my energy levels were down today. I struggled through the isometric wipers and push-up to side planks as a warmup, and the wipers made my shoulders feel funky. I still pushed through the workout, but I felt weaker than normal. That's okay though, as my body gets acclimated to this program, the progress will come! My legs are still incredibly sore, which is a good thing! Program is going well.

Diet Notes
Day 2 was successful. During my feeding window, I consumed two protein shakes (single heaping scoop), a banana, and a meal consisting of: Two and a half servings of mixed stir-fry meat of chicken breast and sirloin steak strips, a serving of brown rice, and two servings of asparagus. I'm drinking a lot of tea during my fasting period, both green tea and black tea.

Misc. Notes
I'm currently participating in a lot of sports to stay active in the evenings, rather than focusing on cardio at the gym. My schedule looks as follows:
Sunday: Rec League Soccer (on turf in our dome)
Monday: Rec League Basketball
Tuesday: Toastmasters
Wednesday: Pickup Basketball League (organized and time efficient, usually get five full-court games in to eleven by ones)
Thursday: Co-Rec Indoor Volleyball League

As the winter rec leagues come to an end, I'll be hitting up my Townhome Complex's fitness room to add cardio in the evenings. Cardio will be added to increase progress later in the program. I'm going to be losing fat through lifting and the much cleaned up diet in the early stages. I'll be posting meal photos once a week or so.

Have a wonderful day, everyone.

[mvd546]

Training is looking good so far on that new program Bow! I've been drinking a lot of green tea and usually over two gallons of water daily.

[bbowsh54]

Day 4​
01/15/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 4 - Rewired - Back​

WARM-UP
Elliptical - 5 minutes (level 7)
Inverted Row - 12 reps
Assisted Pullups - 10 reps

SUPERSET
Wide-Grip Lat Pulldown [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 90/90/100 lbs.
Assisted Chin-Up [3 Sets]
[REPS] - 8/7/6

SUPERSET
Bent Over Two-Dumbbell Row [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 35/35/35 lbs.
Machine Row (Pronated) [3 Sets]
[REPS] - 14/12/10
[WEIGHT] - 90/90/90 lbs.

TRISET
Bent-Arm Dumbbell Pullover [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 35/35/40 lbs.
Dumbbell Shrug [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 55/55/60 lbs.
Back Extensions Machine [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 90/110/130 lbs.

---

Supplements
Creatine 4200 - 4200 milligrams at approx. 10:50 AM
AmiN.O. Energy - One scoop at approx. 12:15 PM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - Two at approx. 8:15 AM
Protein Shake - One shake at approx. 2:15 PM; One shake at approx. 4:30 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Slabs day! I'll have to admit my energy level was a bit low... My legs and chest are still very sore. I wasn't moving the amount of weight I would like, but I still had a solid workout nonetheless. I feel I'm going to really enjoy this program.

Diet Notes
Day 3 went very well. I consumed: protein shake at 2:15 PM, banana at 2:45 PM, bowl of stir-fry steak and chicken breast meat with asparagus and brown rice at 4:15 PM (ate very slow), protein shake at 5:45 PM, and protein shake at 7:45 PM. I'm still drinking a lot of brewed green tea and black tie during my fasting window, and a micro-nutrient shake in the morning.

Misc. Notes
Had pickup basketball league last night... Played four games (full-court to eleven by ones) I usually play five or six, but my legs were incredibly sore. Game 2 was a close, long game, so I still played for an hour and a half straight. Basketball is my favorite form of cardio, I'm happy to have it on the schedule two nights a week!
I have indoor volleyball league tonight... Afterwards, I'm going to the movie "American Sniper." Going to be the first movie in a long time that I go to and don't get any popcorn.

Current Numbers:
Weight - 272.0
Body Fat Estimate - 34.1%
BMI Estimate - 34.9
BW Estimate - 48.0%
Bone Estimate - 9.1%



---

Day 5​
01/16/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 5 - Rewired - Shoulders, Calves, and Abs​

WARM-UP
Elliptical - 5 minutes (level 7)
Supine Two-Arm Overhead Throw - 12 reps
Plank - 30 seconds

TRISET
Dumbbell Shoulder Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/40/45 lbs.
Side Lateral Raise [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 10/10/10 lbs.
Seated Bent-Over Rear Delt Raise [3 Sets]
[REPS] - 14/12/10
[WEIGHT] - 15/15/15 lbs.

SUPERSET
Arnold Dumbbell Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 35/35/35 lbs.
Face Pull [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 70/70/80 lbs.

TRISET
Seated Calf Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 90/110/130 lbs.
Weighted Crunches [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 10/10/10 lbs.
Standing Calf Raise [3 Sets]
[REPS] - 20/17/15

---

Supplements
Creatine 4200 - 4200 milligrams at approx. 10:45 AM
AmiN.O. Energy - One scoop at approx. 12:15 PM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - Two at approx. 8:15 AM
Protein Shake - One shake at approx. 2:15 PM; One shake at approx. 4:30 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Wrapping up Week #1 of Rewired... It was a nice combination today working shoulders, calves, and abs. My chest, triceps and lats are quite sore today. Energy levels aren't quite as high as I'd like them to be, but the excitement of trying a new program usually hits me in the first few sets. I may use a little pre-workout next week, as well.

Diet Notes
Yesterday's consumption went well. During my feeding window, I consumed: a protein shake mixed with a light white mocha latte around 2:15, six teryaki chicken wings at 3:00, a protein shake at shake at 5:00, a banana at 5:30, and my meal of chicken breast fried with a table spoon of coconut oil and three servings of green beans around 7:00 PM.

Misc. Notes
I had indoor volleyball league last night. We lost the first game, but won game two and three to win the match... Indoor volleyball seems to be the only activity that causes shin splints for me.
I have a soccer game tomorrow at 7:00 PM... Hopefully the legs are a little healed up by then! It has been a great, productive week.

Training is looking good so far on that new program Bow! I've been drinking a lot of green tea and usually over two gallons of water daily.

Thanks a lot, MVD!! You're training looks outstanding... Tea, FTW!

[bbowsh54]

Day 7​
01/18/2015
2015 Bodybuilding.com Transformation Challenge​
Update Post​


Diet Notes
Friday - Fairly successful day. Consumed: One protein shake, four buffalo chicken wings, one "World's Cup" smoothie from Juice Stop with two scoops of whey added, my main meal of the "PEPPER-CRUSTED SIRLOIN, WHOLE GRAINS, SAUTÉED SPINACH, FIRE-ROASTED GRAPE TOMATOES, PORTOBELLOS, LIGHT BROTH" which advertises as 350 calories with 30 grams of protein, and two chicken strips. A lot of family were in town visiting, so I had supper with my grandparents, mother, aunt, uncle, and some cousins.
Saturday - Consumed: Three protein shakes (spread out 3 PM, 4:30 PM, and 7:45 PM); main meal of beef cubed steak, brown & wild rice, and asparagus; and a couple servings of oyster crackers with crunchy peanut butter.
Sunday - No calories yet today, but I'm planning to cook some lean burgers or chicken shortly!


Misc. Notes
I had a soccer game last night. We won 4-0, and I had my first two goals of the season. This was my second organized soccer game since sixth grade, I believe. I'm happy my co-worker talked me into playing. Two 45-minute halves makes for quite a workout! My ankles are very sore today, hope my body uses today's rest to heal up for Week #2 and Basketball league tomorrow night!


Misc. Photos

Close-up of the items I was holding in my "Before Photos."


Meals purchased for the upcoming week. Keep it clean!


Recent Meals

Last week's "main meals," except for Wednesday--which was a bowl of leftovers from Tuesday.

---

Day 8​
01/19/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 8 - Rewired - Arms ​

WARM-UP
Elliptical - 5 minutes (level 7)
Assisted Chin-Ups - 14
Push-Ups - 12

SUPERSET
Wide-Grip Standing Barbell Curl [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/50/60 lbs.
Dumbbell One-Arm Triceps Extension [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 20/20/20 lbs.

SUPERSET
Incline Dumbbell Curl [3 Sets]
[REPS] - 15/12/9
[WEIGHT] - 15/20/25 lbs.
Cable One-Arm Tricep Extension [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 20/25/30 lbs.

TRISET
EZ-Bar Skullcrusher [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 30/40/50 lbs.
Reverse EZ-Bar Curl [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/50/60 lbs.
Tricep Dumbbell Kickback [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 10/10/10 lbs.

---

Supplements
Creatine 4200 - 4200 milligrams at approx. 10:45 AM
AmiN.O. Energy - One scoop at approx. 12:15 PM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Protein Shake - One shake at approx. 2:15 PM; One shake at approx. 4:15 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Week #2 is under way... Much better arm workout from me in the energy department today. I think I found comfortable weights to start with on my lifts for the 15/12/10 rep count.

Diet Notes
Yesterday, I consumed: one protein shake, one small bowl of leftover chicken/brown rice/asparagus, two servings of Ritz crackers with chunky peanut butter, and my main meal of 95% lean ground beef and chicken breast stir-fry meat and veggie blend of broccoli, cauliflower, and carrots in cheese sauce. I will be taking photos of all "main meals" and posting them in the "Recent Meals" section once I have collected four photos.

Misc. Notes
No basketball league tonight due to MLK Day. Will probably take the girlfriend out to a movie. My legs are still pretty sore from Saturday night's soccer game. Both ankles and my left shin, in particular. (I got kicked pretty hard on the side of my left shin) Feeling more and more comfortable with intermittent fasting.

---

Day 9​
01/20/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 9 - Rewired - Legs ​

WARM-UP
Elliptical - 5 minutes (level 7)
Dumbbell Step-Ups - 12 reps w/ 10 lbs. (each leg)
Smith Machine Romanian Deadlift - 20 reps w/ 65 lbs.

SUPERSET
Hip Sled Leg Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 270/360/410 lbs.
Stiff-Legged Dumbbell Deadlift [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 25/25/30 lbs.

SUPERSET
Leg Extensions [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 70/80/90 lbs.
Seated Leg Curl [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 80/100/120 lbs.

TRISET
Alternating Dumbbell Lunges [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 15/15/15 lbs.
Standing Calf Raises [3 Sets]
[REPS] - 20/18/17
Seated Calf Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 110/120/130 lbs.

---

Supplements
Creatine 4200 - 4900 milligrams at approx. 10:30 AM
AmiN.O. Energy - One scoop at approx. 12:15 PM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - Two at approx. 8:15 AM
Protein Shake - One shake at approx. 2:15 PM; One shake at approx. 4:30 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Second leg lift for this program is complete. My ankles and left shin are still quite sore, so it felt good to get the blood flowing with a leg lift. Found a some comfortable weights to hit my target reps and push it in the final reps.

Diet Notes
During yesterday's feeding window, I consumed: a protein shake at 2:15, a side salad with two tablespoons of ranch, a protein shake at 4:15, one TRH dinner roll, my main meal of an 8 oz. sirloin steak & a side of broccoli/carrots, and a small bag of movie theater popcorn. It was date night with the girlfriend, but kept the calories low and on target.

Misc. Notes
No sports this evening, as I have Toastmasters club meetings on Tuesday nights. I plan on cooking meat-heavy stir fry tonight. Looking forward to basketball tomorrow night, as well!

[SuicideGripMe]

Great log man. How's the diet feeling? Energy levels good on IF? I tried the warrior diet and found my energy levels to be amazing some days and other days just really low.

[mvd546]

Diet and training both looking great. I have a stock pile of those steam fresh veggies and chicken.lol. Do you use 1 scoop of protein per shake?

[bbowsh54]

Day 10​
01/21/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 10 - Rewired - Chest​

WARM-UP
Elliptical - 5 minutes (level 7)
Isometric Wipers - 12 reps
Push-Up to Side Plank - 10 reps

SUPERSET
Smith Machine Bench Press - Medium Grip [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 135/155/165 lbs.
Cable Crossover [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 30/30/30 lbs.

TRISET
Smith Machine Incline Bench Press - Medium Grip [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 105/105/105 lbs.
Assisted Dips - Chest Version [3 Sets]
[REPS] - 8/8/8
Incline Dumbbell Flyes [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 20/20/20 lbs.

---

Supplements
Creatine 4200 - 4900 milligrams at approx. 10:30 AM
Pre-Workout (Dymatize M.P.Act) - One scoop at approx. 12:15 PM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - Two at approx. 8:15 AM
Protein Shake - One shake at approx. 2:15 PM; One shake at approx. 5:45 PM; One shake at approx. 7:45 PM
Workout started at approx. 12:15 PM

---

Workout Notes
First time using a pre-workout in quite a few months. I had that funky, tingling feeling in my left shoulder. I try to be careful and adjust in the middle of lifts to make sure I'm using MMC with my chest and keeping my shoulders back in their sockets. An irritating issue I'm constantly working around. This chest routine is very good. I've been humbled by having to lower the weight with these super-sets. 30 and 45 reps in a row to start the first set provides a nice burn.

Diet Notes
During yesterday's feeding window, I consumed: two protein shakes, a serving of stir-fry veggies, a serving of asparagus, and three servings of stir-fry meat consisting of chicken breast chunks and 96% lean ground beef.

Misc. Notes
Basketball on the docket for tonight after work!

Recent Meals


---

Day 11​
01/22/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 11 - Rewired - Back​

WARM-UP
Elliptical - 5 minutes (level 7)
Inverted Row - 12 reps
Assisted Pullups - 10 reps

SUPERSET
Wide-Grip Lat Pulldown [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 90/90/100 lbs.
Assisted Chin-Up [3 Sets]
[REPS] - 8/7/7

SUPERSET
Bent Over Two-Dumbbell Row [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 30/35/35 lbs.
Machine Row (Pronated) [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 90/90/110 lbs.

TRISET
Bent-Arm Dumbbell Pullover [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 35/35/40 lbs.
Dumbbell Shrug [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 55/55/60 lbs.
Back Extensions Machine [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 90/130/150 lbs.

---

Supplements
Creatine 4200 - 4900 milligrams at approx. 10:50 AM
Pre-Workout (Dymatize M.P.Act) - One heaping scoop at approx. 12:15 PM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - Two at approx. 8:15 AM
Protein Shake - One shake at approx. 2:15 PM; One shake at approx. 4:30 PM
Workout started at approx. 12:15 PM

---

Workout Notes
SLABS! Pretty good workout. Found the appropriate weights to start with today. Looking forward to increasing my pull-up numbers as the fat sheds...

Diet Notes
Yesterday during my feeding window, I consumed: a protein shake at 2:15 PM, a banana at 2:45 PM, main meal of a bowl of stir-fry steak & chicken breast with stir-fry veggies at 4:15 PM (ate very slow), a protein shake at 5:45 PM, and a protein shake at 7:45 PM.

Misc. Notes
I went to pickup basketball league last night... Played five games (full-court to eleven by ones)

Current Numbers:
Weight - 267.3 lbs.
Body Fat Estimate - 33.6%
BMI Estimate - 34.3
BW Estimate - 48.4%
Bone Estimate - 9.1%



---

Day 12​
01/23/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 12 - Rewired - Shoulders, Calves, and Abs​

WARM-UP
Elliptical - 5 minutes (level 7)
Ab Crunch Bench - 12 reps w/ 10 lbs.
Plank - 40 seconds

TRISET
Dumbbell Shoulder Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/40/45 lbs.
Side Lateral Raise [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 10/15/15 lbs.
Seated Bent-Over Rear Delt Raise [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 10/10/15 lbs.

SUPERSET
Arnold Dumbbell Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 35/35/35 lbs.
Face Pull [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 70/80/90 lbs.

TRISET
Seated Calf Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 90/110/130 lbs.
Weighted Crunches [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 10/10/10 lbs.
Standing Calf Raise [3 Sets]
[REPS] - 20/18/17

---

Supplements
Creatine 4200 - 4900 milligrams at approx. 10:35 AM
AmiN.O. Energy - One scoop at approx. 12:15 PM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - Two at approx. 8:15 AM
Protein Shake - One shake at approx. 2:15 PM; One shake at approx. 4:15 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Wrapping up Week #2 of the Challenge and Rewired program... My shins and ankles are really sore from soccer and basketball still (random, I know). Worked the shoulders well today. I may need to bump the new PreWO up to two scoops soon.

Diet Notes
During yesterday's feeding window, I consumed: two protein shakes, a banana, a serving of Ritz crackers with chunky peanut butter, and my main meal of two and a half servings of chicken breast and three servings of cheesy broccoli with rice. (As always, photos to come once I've accumulated four.)

Misc. Notes
I'm really happy with the progress through the first two weeks of the program--both lifting program and diet program. I am going to have my first "cheat meal" tomorrow evening. My girlfriend's family is having an event, and I know her mother would be offended if I didn't partake in her yummy food and treats a little bit. In the past, I have struggled with attempting a "cheat day" once a week... It would usually spill into a cheat day and a half or a cheat weekend... I will not make that mistake again. I'm thinking of letting myself have a bi-weekly cheat MEAL, which serves as a carb re-feed. It won't be a total blowout, and I'll be sure to put in some extra cardio the next day. Looking forward to Week 3!

Photos

These are the protein powders I will be using for shakes throughout the duration of this Transformation Challenge. I am attempting to keep a little bit of a variety. When you see me list "protein shake," in the Supplements or Diet Notes sections, assume it is one of these brands.

---

Great log man. How's the diet feeling? Energy levels good on IF? I tried the warrior diet and found my energy levels to be amazing some days and other days just really low.

Thanks, man!!! The diet is proving to be very successful in the weight loss department... I'll have to admit... My energy levels were quite low around days 5 through 7... I think my body is getting used to the routine now. Tough to say if it was just IF, or if the shock to the body of a new lifting program coupled with all the sports just draining me... I would agree with you, I felt I've been a "yo-yo" for energy levels the last two weeks.

Diet and training both looking great. I have a stock pile of those steam fresh veggies and chicken.lol. Do you use 1 scoop of protein per shake?

Generally I use one heaping scoop, or a scoop and a third.... Never quite a "scoop and a half," but always more than one scoop... I'm not generally a two-scoop guy like some of my buddies... But I want to make sure I get a full serving in the one shake I do drink fairly fast. I love steamed veggies... So delicious and convenient.

[bbowsh54]

Day 15​
01/26/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 15 - Rewired - Arms ​

WARM-UP
Elliptical - 5 minutes (level 7)
Assisted Chin-Ups - 14 reps
Push-Ups - 12 reps

SUPERSET
Wide-Grip Standing Barbell Curl [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/50/60 lbs.
Dumbbell One-Arm Triceps Extension [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 20/20/20 lbs.

SUPERSET
Incline Dumbbell Curl [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 15/20/25 lbs.
Cable One-Arm Tricep Extension [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 20/20/25 lbs.

TRISET
EZ-Bar Skullcrusher [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 30/40/50 lbs.
Reverse EZ-Bar Curl [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/50/60 lbs.
Tricep Dumbbell Kickback [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 10/10/10 lbs.

---

Supplements
Creatine 4200 - 4900 milligrams at approx. 10:50 AM
Pre-Workout (Dymatize M.P.Act) - One and a half scoops at approx. 12:15 PM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - Two at approx. 8:45 AM
Protein Shake - One shake at approx. 2:15 PM; One shake at approx. 4:15 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Week #3 is now under way... Felt good getting back in the gym for a lift. I did not "push it" with my triceps today. I have rec league basketball tonight at 7:30, so I didn't want to completely fry my shot for Bball. I stayed pretty close to last week's weights, without attempting to increase anything specifically on the triceps. Experienced a good pump today. This completes "Phase 1" of the Arms routine for Rewired.

Diet Notes
I survived the family event this weekend without a total blowout... We'll label Saturday my first and only "cheat window" or "cheat meal" for the month of January. Back to strictly eating clean! I'm going to try and get my main meal in quickly tonight, between work and basketball league. I'll probably have some steak kebabs and veggies!

Misc. Notes
I had soccer league yesterday afternoon at 3:30 PM... We play two 45-minute halves, so it is a very good cardio workout, plenty of running!
I have basketball league tonight at 7:30 PM. Hope I can get the legs loose with the lingering soreness from soccer yesterday. Basketball league is a phenomenal cardio workout, hope the shin and ankles hold up.

---

Day 16​
01/27/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 16 - Rewired - Legs ​

WARM-UP
Elliptical - 5 minutes (level 7)
Dumbbell Step-Ups - 12 reps w/ 10 lbs. (each leg)
Smith Machine Romanian Deadlift - 20 reps w/ 65 lbs.

SUPERSET
Hip Sled Leg Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 270/360/450 lbs.
Stiff-Legged Dumbbell Deadlift [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 25/25/30 lbs.

SUPERSET
Leg Extensions [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 70/80/90 lbs.
Seated Leg Curl [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 80/100/120 lbs.

TRISET
Alternating Dumbbell Lunges [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 15/15/15 lbs.
Standing Calf Raises [3 Sets]
[REPS] - 20/18/17
Seated Calf Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 110/120/130 lbs.

---

Supplements
Creatine 4200 - 4900 milligrams at approx. 10:30 AM
Pre-Workout (Dymatize M.P.Act) - One and a half scoops at approx. 12:15 PM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 2:15 PM; One shake at approx. 4:30 PM
Workout started at approx. 12:15 PM

---

Workout Notes
My legs are certainly in need of a day off, but we'll have to wait until Friday. I got a really, really bad shin splint in my left shin last night during basketball, I was sore going into today's lift. Flared up during the lift, so I'll be icing a lot tonight. Made it through everything successfully.

Diet Notes
During yesterday's feeding window, I consumed: two protein shakes, a 190-cal pack of cheese crackers, a serving of cottage cheese, and my main meal of two servings of steak kebabs and three servings of broccoli with cheesy rice.

Misc. Notes
We have this week off for Toastmasters. I have a soccer game tomorrow at 8:00 PM (only Wednesday night game of the season). I've been icing my left shin a lot lately, hoping the shin splints heal quickly. Weight loss has been steady and successful.

awesome log how is progress?

Thank you, BigHammer!! Progress is solid so far... Down over 12 pounds in two weeks. Those type of numbers will slow, but I'm hoping I continue shedding the fat while maintaining my strength.

Smart workout, and that is a lot of cardio! Fun cardio though

Thank you, Pastor Pritch!! Yes, sports have to be the most enjoyable type of cardio.. I'll have to hit the treadmill and elliptical more often later in the challenge, especially as winter rec leagues come to an end.

---

Day 17​
01/28/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 17 - Rewired - Chest​

WARM-UP
Elliptical - 5 minutes (level 7)
Isometric Wipers - 12 reps
Push-Up to Side Plank - 10 reps

SUPERSET
Smith Machine Bench Press - Medium Grip [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 135/155/175 lbs.
Cable Crossover [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 30/30/35 lbs.

TRISET
Smith Machine Incline Bench Press - Medium Grip [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 105/105/115 lbs.
Assisted Dips - Chest Version [3 Sets]
[REPS] - 8/8/7
Incline Dumbbell Flyes [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 20/20/20 lbs.

---

Supplements
Creatine 4200 - 4900 milligrams at approx. 10:35 AM
Pre-Workout (Dymatize M.P.Act) - One and a half scoops at approx. 12:15 PM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Protein Shake - One shake at approx. 2:15 PM; One shake at approx. 5:00 PM
Workout started at approx. 12:15 PM

---

Workout Notes
I felt I had a solid chest workout today. Had things going well with MMC, and avoided most of the usual left shoulder pain. Looking forward to some potential strength gains, we'll see how Phase 2 shocks the body next week.

Diet Notes
During yesterday's feeding window, I consumed: two protein shakes, one banana, and my main meal of: a "healthy" amount of stir-fry meat (I used cut-up chicken breast, cut-up round steak, and 96% lean ground beef) and two servings of "Asian Medley" veggies. [Bottom-right corner below]

Recent Meals

[bbowsh54]

Day 19​
01/30/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 19 - Rewired - Shoulders, Calves, and Abs​

WARM-UP
Elliptical - 5 minutes (level 7)
Supine Two-Arm Overhead Throw - 12 reps
Plank - 40 seconds

TRISET
Dumbbell Shoulder Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/45/45 lbs.
Side Lateral Raise [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 10/15/15 lbs.
Seated Bent-Over Rear Delt Raise [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 10/10/15 lbs.

SUPERSET
Arnold Dumbbell Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 35/35/35 lbs.
Face Pull [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 70/80/90 lbs.

TRISET
Seated Calf Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 90/110/130 lbs.
Weighted Crunches [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 10/15/15 lbs.
Standing Calf Raise [3 Sets]
[REPS] - 20/20/18

---

Supplements
Creatine 4200 - 4900 milligrams at approx. 10:15 AM
Pre-Workout (Dymatize M.P.Act) - One scoop at approx. 12:15 PM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Protein Shake - One shake at approx. 2:15 PM; One shake at approx. 4:15 PM
Workout started at approx. 12:15 PM

---

Workout Notes
It's always nice to end the week with a combination of shoulders, abs, and calves. I had to really focus on MMC during the calf exercises and ensure I wasn't straining the shin injury. That had me worried going into it, but stayed pain-free. That opening tri-set really burns the shoulders!

Diet Notes
Wednesday feeding window: two protein shakes, serving of oyster crackers with natural peanut butter, and main meal of round eye steak and cauliflower/broccoli/carrots
Thursday feeding window: one protein shake, piece of birthday cookie, serving of cottage cheese, and main meal of deer chislic, broccoli, and carrots

Misc. Notes
Family is coming to town tomorrow, and they'll want to go out to eat. Hope to find a relatively healthy option for supper tomorrow wherever we decide to go. Looking forward to watching my cousins basketball games. Have a great weekend, all.

Current Numbers:
Weight - 262.2 lbs.
Body Fat Estimate - 33.0%
BMI Estimate - 33.6
BW Estimate - 48.8%
Bone Estimate - 9.0%


---

Day 22​
02/02/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 22 - Rewired - Arms ​

WARM-UP
Elliptical - 5 minutes (level 7)
Assisted Chin-Ups - 12 reps
Push-Ups - 12 reps

SUPERSET
Wide-Grip Standing Barbell Curl [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/50/60 lbs.
Incline Dumbbell Curls [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 15/15/20 lbs.

SUPERSET
Standing One-Arm Overhead Cable Extensions [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 20/20/20 lbs.
Single-Arm Reverse-Grip Cable Push-Downs [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 20/20/20 lbs.

TRISET
EZ-Bar Skullcrusher [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 30/40/50 lbs.
Reverse EZ-Bar Curl [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/50/60 lbs.
Standing Tricep Kickbacks [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 10/10/10 lbs.

---

Supplements
Creatine 4200 - 4900 milligrams at approx. 10:20 AM
Pre-Workout (Dymatize M.P.Act) - One and a half scoops at approx. 12:15 PM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 2:15 PM; One shake at approx. 4:30 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Week #4 also marks the beginning of "Phase Two" for the Rewired Program... I can tell my triceps will be feeling it soon... Hopefully they can function enough for basketball tonight.

Diet Notes
Had a fairly successful weekend with my diet. Stayed well below my calorie goals on Friday and Sunday. On Saturday, I had family in town, and we went out to eat at a sports bar and grill after my cousins' basketball game. I had an order of beef chislic, and a half order of bourbon chicken wings. Those ended up being my only calories for the day. I've been drinking a great deal of tea lately, both greent tea and black tea. Hoping to have another successful week!

Misc. Notes
I have a basketball game tonight at 6:30 PM... Hoping the left shin/ankle holds ups! We'll see if the five days of rest for the legs, and plenty of icing/elevating, pays off.

---

Day 23​
02/03/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 23 - Rewired - Legs ​

WARM-UP
Elliptical - 5 minutes (level 7)
Dumbbell Step-Ups - 12 reps w/ 15 lbs. (each leg)
Smith Machine Romanian Deadlift - 20 reps w/ 65 lbs.

SUPERSET
Hip Sled Leg Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 270/360/450 lbs.
Leg Extensions [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 70/80/110 lbs.

SUPERSET
Dumbbell Straight-Legged Deadlift [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 25/25/35 lbs.
Seated Leg Curl [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 80/100/120 lbs.

TRISET
Seated Calf Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 110/120/130 lbs.
Alternating Dumbbell Lunges [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 15/15/15 lbs.
Standing Calf Raises [3 Sets]
[REPS] - 20/20/18

---

Supplements
Creatine 4200 - 4900 milligrams at approx. 10:20 AM
Pre-Workout (Dymatize M.P.Act) - One and a half scoops at approx. 12:15 PM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 2:25 PM; One shake at approx. 4:30 PM
Workout started at approx. 12:15 PM

---

Workout Notes
What a Leg Day! The subtle changes from last week's routine to this week's routine were definitely noticeable... I'm curious to see how sore my hamstrings are tomorrow!

Diet Notes
During yesterday's feeding window, I consumed: two protein shakes, two 190-cal packs of peanut butter crackers, a banana, and my main meal of chicken breast and three servings of cheesy cauliflower/broccoli/carrots.

Misc. Notes
I have a Toastmasters meeting tonight, so no additional cardio. Will ice and elevate my left leg afterwards! Looking forward to basketball tomorrow night!

[CDub73]

Damn dude, you're kicking ass with consistency. Do you find your daily personal notes help with your motivation at all?

[bbowsh54]

Day 24​
02/04/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 24 - Rewired - Chest​

WARM-UP
Elliptical - 5 minutes (level 7)
Isometric Wipers - 12 reps
Push-Up to Side Plank - 10 reps

SUPERSET
Smith Machine Bench Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 135/155/195 lbs.
Cable Cross-Over [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 30/30/40 lbs.

TRISET
Smith Machine Incline Bench Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 105/105/115 lbs.
Incline Dumbbell Flyes [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 20/20/20 lbs.
Assisted Dips [3 Sets]
[REPS] - 9/8/8

---

Supplements
Creatine 4200 - 4900 milligrams at approx. 10:30 AM
Pre-Workout (Dymatize M.P.Act) - One and a half scoops at approx. 11:55 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 2:15 PM; One shake at approx. 5:20 PM; One shake at approx. 7:45 PM
Workout started at approx. 12:15 PM

---

Workout Notes
I had a very solid chest workout today... Was able to up the weight a little bit from last week, and avoided most of the usual left shoulder pain. I was sore coming into today's lift, from both of the previous two days' lifts. Felt great once I got going, though... Hoping to see some significant chest gains from this program. Basketball on the schedule for tonight! Coming up soon, hope to get five games in!

Diet Notes
During yesterday's feeding window, I consumed: two protein shakes, one 190-cal pack of peanut butter crackers, two nature valley granola bars, and my main meal of: round steak strips, brown rice, and green beans.

Recent Meals


---

Day 25​
02/05/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 25 - Rewired - Back​

WARM-UP
Stair-Stepper - 5 minutes
Inverted Row - 12 reps
Assisted Pull-Up - 10 reps

SUPERSET
Wide-Grip Lat Pulldown [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 90/90/100 lbs.
Assisted Chin-Up [3 Sets]
[REPS] - 8/7/7

SUPERSET
Bent Over Two-Dumbbell Row [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 30/35/40 lbs.
Machine Row (Pronated) [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 90/90/110 lbs.

TRISET
Bent-Arm Dumbbell Pullover [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 35/35/40 lbs.
Dumbbell Shrug [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 55/55/60 lbs.
Back Extensions Machine [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 90/130/150 lbs.

---

Supplements
Creatine 4200 - 4900 milligrams at approx. 10:30 AM
Pre-Workout (Dymatize M.P.Act) - One and a half scoops at approx. 11:55 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 2:15 PM; One shake at approx. 4:30 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Slab day. Felt great to work the back today... The only hindrance to my workout was my limping and ankle pain. I rolled my right ankle (traditionally my "good" ankle) really bad at basketball last night. It's very swollen and sore... So, I am moving slow and limping a lot today. Really, really hope it heals quickly so I can play basketball on Monday next week, but I'm nervous at the possibility right now.

Diet Notes
Yesterday during my feeding window, I consumed: three protein shakes, four M&M cookies that my mom delivered as an early Valentine's Day treat, a banana, and my main meal of a bowl of round steak strips, 96% lean ground beef, brown rice, and green beans. (I only ate half the bowl, I got full. Plenty of leftovers)

---

Damn dude, you're kicking ass with consistency. Do you find your daily personal notes help with your motivation at all?

Thank you, CDub!! I'm solid with consistency in weight-lifting... I'm always a yo-yo with my diet. My miscellaneous notes are great to look back and assess where my state of mind was... What was I focused on at the time. Sometimes I felt like rec activities outside of the gym were causing me to hold back (like softball or volleyball), and I remind myself that is silly. I think it helps with accountability, too. Having events or situations pop up in life shouldn't cause me to abandon my plan. Thanks for stopping by!

[bbowsh54]

Day 26​
02/06/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 26 - Rewired - Shoulders, Calves, and Abs​

WARM-UP
Elliptical - 5 minutes (level 7)
Supine Two-Arm Overhead Throw - 12 reps
Plank - 40 seconds

TRISET
Dumbbell Shoulder Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/45/55 lbs.
Side Lateral Raise [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 10/15/20 lbs.
Incline Dumbbell Rear Delt Flyes [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 15/15/15 lbs.

SUPERSET
Arnold Dumbbell Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 35/35/35 lbs.
Face Pull [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 80/80/100 lbs.

TRISET
Cable Upright Rows [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 80/80/100 lbs.
Weighted Crunches [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 25/25/25 lbs.
Ab Crunch Bench [3 Sets]
[REPS] - 12/10/10
[WEIGHT] - 10/10/10 lbs

---

Supplements
Creatine 4200 - 4900 milligrams at approx. 10:30 AM
Pre-Workout (Dymatize M.P.Act) - One scoop at approx. 11:55 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 2:15 PM; One shake at approx. 4:15 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Pretty solid shoulder workout today... I started to experience a little bit of weird pain in my right shoulder during the second set of Arnold presses. Was able to complete the lift. Due to my right ankle being completely swollen and purple from Wednesday night's sprain, I couldn't do the calf lifts today. Instead of Calf Presses and Calf Raises, I did Cable Upright Rows and Ab Crunch Bench.

Diet Notes
Yesterday, I consumed: two protein shakes, five M&M cookies that my mom delivered for early Valentine's Day treat, a tall glass of milk, and my main meal of: one chicken breast and two servings of broccoli/cauliflower/carrots. The cookies are gone now, I gave the rest away. They're a kryptonite from my mother!

Misc. Notes
Going to ice and elevate my ankle as much as I can this weekend. I have a wedding tomorrow (Saturday) at 4:00 PM. Hopefully I can stay off my feet after the reception... Have a great weekend, all!

---

Day 29​
02/09/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 29 - Rewired - Arms ​

WARM-UP
Stair-Stepper - 5 minutes
Assisted Chin-Ups - 12 reps
Push-Ups - 12 reps

SUPERSET
Wide-Grip Standing Barbell Curl [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/50/60 lbs.
Incline Dumbbell Curls [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 15/15/20 lbs.

SUPERSET
Standing One-Arm Overhead Cable Extensions [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 20/30/30 lbs.
Single-Arm Reverse-Grip Cable Push-Downs [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 20/20/25 lbs.

TRISET
EZ-Bar Skullcrusher [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 30/40/50 lbs.
Reverse EZ-Bar Curl [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/50/60 lbs.
Standing Tricep Kickbacks [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 10/10/15 lbs.

---

Supplements
Creatine 4200 - 4200 milligrams at approx. 4:00 PM
Pre-Workout (Dymatize M.P.Act) - One and a half scoops at approx. 11:50 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 4:00 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Felt great to get back in the gym. Blasted the arms today. That opening superset really get the biceps pumping. A little less limping today!

Diet Notes
This weekend proved to be a challenge. Friday was successful, sticking to my main meal of some stir-fry steak meat and veggies... Saturday, I ended up having a "cheat evening." It was one of my good friend's wedding. I didn't have any calories up until the wedding reception. I had a plate of roast beef, mashed potatoes, and green beans. (Not too bad). However, the liquids killed me for calories. I had three glasses of free beer, five whiskey/diet cokes, and two shots with my friends... I made up for it on Sunday, by not consuming any solid foods. Just drank two protein shakes, and a lot of coffee and tea. (Not the best strategy, I know, but something to rectify my guilt from Saturday night) Stepped on the scale this morning, and no severe damage done. Just maintained over the weekend.

Misc. Notes
My ankle is still very swollen and discolored. I will have to sit out from basketball league tonight. I have to work a career fair booth out of town tomorrow, so I will be sitting out Leg Day as well. Shouldn't affect my lifting schedule the rest of the week though! Thinking about getting an X-Ray later in the week if the swelling doesn't go down...



Thanks, MVD! Plenty of ice and elevation all weekend... Focus is on being healthy by Feb. 23rd for our year-end tournament!


Thank you, Koweanguy!! Awesome to have you drop by... Pastor Pritch is a beast! Feel free to shoot any advice my way after you catch up.

---

Day 31​
02/11/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 31 - Rewired - Chest​

WARM-UP
Stair-Stepper - 5 minutes
Isometric Wipers - 12 reps
Push-Up to Side Plank - 10 reps

SUPERSET
Smith Machine Bench Press [3 Sets]
[REPS] - 15/12/11
[WEIGHT] - 135/155/205 lbs.
Cable Cross-Over [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 30/40/40 lbs.

TRISET
Smith Machine Incline Bench Press [3 Sets]
[REPS] - 15/12/11
[WEIGHT] - 105/115/125 lbs.
Incline Dumbbell Flyes [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 20/20/20 lbs.
Assisted Dips [3 Sets]
[REPS] - 10/8/9

---

Supplements
Creatine 4200 - 4900 milligrams at approx. 10:30 AM
Pre-Workout (Dymatize M.P.Act) - One and a half scoops at approx. 11:55 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 2:15 PM; One shake at approx. 4:30 PM
Workout started at approx. 12:15 PM

---

Workout Notes
I felt like I had a strong mind-muscle connection today. I felt stronger than last week. Solid chest lift.

Recent Meals


---

Day 32​
02/12/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 32 - Rewired - Back​

WARM-UP
Stair-Stepper - 5 minutes
Inverted Row - 12 reps
Assisted Pull-Up - 12 reps

SUPERSET
Wide-Grip Lat Pulldown [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 90/100/110 lbs.
Assisted Chin-Up [3 Sets]
[REPS] - 9/8/7

SUPERSET
Bent Over Two-Dumbbell Row [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 30/35/40 lbs.
Machine Row (Pronated) [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 90/110/110 lbs.

TRISET
Bent-Arm Dumbbell Pullover [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 35/40/40 lbs.
Dumbbell Shrug [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 55/55/60 lbs.
Back Extensions Machine [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 110/130/150 lbs.

---

Supplements
Creatine 4200 - 4900 milligrams at approx. 10:40 AM
Pre-Workout (Dymatize M.P.Act) - One and a half scoops at approx. 11:55 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 2:15 PM; One shake at approx. 4:15 PM
Workout started at approx. 12:15 PM

---

Workout Notes
SLABS! I'll admit, it took longer than normal to "feel loose" today... It just took a little longer than usual to get warm and get into the lift... Was able to increase the weight a little bit with my rows.

Diet Notes
Yesterday during my feeding window, I consumed: three protein shakes, two 190-cal packs of cheese crackers, a banana, and two servings of what crackers dipped in skippy peanut butter. I ended up working late last night, and did not have time to cook a healthy meal inside my feeding window, so a lot of "crackers" at the office. I will be taking my girlfriend out for Vday tonight, as she is a nurse and works all weekend at the hospital. Hoping to order a steak, veggies, and rice or salad wherever we go.

Misc. Notes
I ordered a couple ASO ankle braces yesterday. I'm REALLY hoping I can start jogging on Sunday this weekend. Ankle is still very tight, with limited mobility. I'm not limping any more, but I experience pain when I bend it too much.

[bbowsh54]

Day 33​
02/13/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 33 - Rewired - Shoulders, Calves, and Abs​

WARM-UP
Stair-Stepper - 5 minutes (level 7)
Supine Two-Arm Overhead Throw - 12 reps
Plank - 40 seconds

TRISET
Dumbbell Shoulder Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/45/55 lbs.
Dumbbell Side Lateral Raise [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 10/15/20 lbs.
Incline Dumbbell Rear Delt Flyes [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 10/15/15 lbs.

SUPERSET
Arnold Dumbbell Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 35/35/35 lbs.
Face Pull [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 80/90/100 lbs.

TRISET
Weighted Crunches [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 25/25/25 lbs.
Cable Upright Rows [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 80/90/100 lbs.
Ab Crunch Bench [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 10/10/10 lbs

---

Supplements
Creatine 4200 - 4900 milligrams at approx. 10:30 AM
Pre-Workout (Dymatize M.P.Act) - One and a half scoops at approx. 11:55 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 2:15 PM; One shake at approx. 4:30 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Great shoulder workout today... I experienced a little pain in my right shoulder again, but not bad enough to hinder my lift. I anticipate my abs being sore tomorrow.

Diet Notes
During yesterday's feeding window, I consumed: two protein shakes, 190-cal pack of cheese crackers, two 150-cal garlic biscuits, a side salad, and my main meal of Parmesan Tilapia with green beans and broccoli (advertised as "under 600 calories").

Misc. Notes
Planning to ice and elevate the ankle a lot this weekend.... Still pretty sore, with a very limited range of motion. I'm looking forward to trying a new recipe tonight: Cripsy Omega-3 Protein Chicken Fingers. I'll end this post with the full instructions I'm going to follow tonight.

CRISPY OMEGA-3 PROTEIN CHICKEN FINGERS - These faux-fried chicken fingers are bread crumb, egg, and oil-free, and they're 100-percent delicious. With a boost of omega-3s in the form of walnuts and added protein with a coating of low-carb, baked Quest chips, they pack a texture and flavor punch that will rival the once-tempting, grease-covered fast-food staple!

Ingredients: 1 lb. chicken breast, 2 bags Quest Protein Sea Salt chips, 1/3 cup chopped walnuts, 3 tbsp Dijon mustard, 1.5 tbsp organic raw honey, 1 tsp cayenne, 1/2 tsp cumin.

Directions: Set oven to 400 F. Crush bags of Quest protein chips to create crumbs. Add the crumbs to a sealable bag. Add crushed walnuts to the sealable bag. In a bowl, mix mustard, honey, and cayenne. Slice the chicken breasts into tenders or fingers. Rub the mustard mixture over the tenders and ensure they're all covered. Careful not to drench the tenders in sauce because this will cause the crust to be soggy. Place the tenders in the sealable bag one by one. Gently shake the bag. Remove the tenders from the bag and place on a baking sheet or baking rack. The baking rack is preferred because it will leave all sides crispy. Bake in the oven for 12-15 minutes. Be careful not to let the crust burn. Remember, the chicken should cook a bit faster since the pieces are smaller.

NUTRITION FACTS Serving Size: Recipe makes 4 servings. Amount per serving: Calories 267, Total Fat 8g, Total Carbs 10g, Protein 38g​.

---

Day 36​
02/16/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 36 - Rewired - Arms ​

WARM-UP
Elliptical - 5 minutes
Assisted Chin-Ups - 12 reps
Push-Ups - 12 reps

SUPERSET
Wide-Grip Standing Barbell Curl [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/50/60 lbs.
Incline Dumbbell Curls [3 Sets]
[REPS] - 15/12/9
[WEIGHT] - 15/15/25 lbs.

SUPERSET
Standing One-Arm Overhead Cable Extensions [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 20/30/35 lbs.
Single-Arm Reverse-Grip Cable Push-Downs [3 Sets]
[REPS] - 15/12/9
[WEIGHT] - 20/25/30 lbs.

TRISET
EZ-Bar Skullcrusher [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/50/50 lbs.
Reverse EZ-Bar Curl [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/50/60 lbs.
Standing Triceps Kickbacks [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 10/10/15 lbs.

---

Supplements
Creatine 4200 - 4900 milligrams at approx. 10:40 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 2:30 PM; One shake at approx. 4:30 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Felt great to get back in the gym... Experienced a solid pump today, despite not using a pre-workout. Felt quite strong through most of my lifts. This was the last Arms Lift for Phase 2, looking forward to Phase 3!

---

In it to win it there BB

I'm sub'd in to follow your progress!

Have a great weekend!

Thanks, Swooshie!! Great to hear from you! Logging any products these days?

Good workout man, well rounded
Love the recipe, keep up the great work in here man

Thank you, Pastor Pritch!!! It was so delicious I made it twice this weekend!! Looking forward to playing with the recipe now. :P

Solid shoulder training!! Good to see your diet is working out well. Have a good weekend and hope that ankle heals up soon.

Thanks, MVD! The ankle is quite frustrating at the moment... I'm able to walk without a limp, but my range of motion is still terrible. Certain movements still cause a lot of pain. I fear I really need to go in for an X-Ray this week. I was hoping to increase the cardio at this stage in the transformation challenge, and basketball playoffs start next week. :/ I'll keep icing and elevating, hoping for the best.

You got this.

Hahaha, love the photo!! Thanks, Gainweightnow!

---

Day 37​
02/17/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 37 - Rewired - Legs ​

WARM-UP
Elliptical - 5 minutes (level 7)
Step-up with Knee Raise - 12 reps each leg
Smith Machine Romanian Deadlift - 20 reps w/ 65 lbs.

SUPERSET
Hip Sled Leg Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 270/360/360 lbs.
Leg Extensions [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 70/80/110 lbs.

SUPERSET
Dumbbell Straight-Legged Deadlift [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 25/25/35 lbs.
Seated Leg Curl [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 80/100/120 lbs.

SUPERSET
Ab Crunch Bench [3 Sets]
[REPS] - 15/15/15
[WEIGHT] - 10/15/15 lbs.
Leg Extensions [3 Sets]
[REPS] - 15/12/12
[WEIGHT] - 70/80/90 lbs.

---

Supplements
Creatine 4200 - 4900 milligrams at approx. 10:30 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 2:30 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Eased my way back into LEG DAY. My ASO ankle braces arrived Monday, so I busted them out today. I was unable to do any of the calf exercises or lunges because of pain and limited range of motion for my right ankle, so I did additional leg extensions and some abs. Felt good to work the legs again... Need to take it easy and keep icing.

Diet Notes
During yesterday's feeding window, I consumed: two protein shakes, a 210-cal breakfast burrito, ten chicken nuggets, and my main meal of a chicken breast with Mediterranean vegetables.

Misc. Notes
Hoping to get the ankle healed up enough to play on Monday next week! I got X-Rays last night, nothing is broken. I'm supposed to wear a brace and "baby it" for a week. [/QUOTE]

---

Day 38​
02/18/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 38 - Rewired - Chest​

WARM-UP
Elliptical - 5 minutes
Isometric Wipers - 12 reps
Push-Up to Side Plank - 10 reps

SUPERSET
Smith Machine Bench Press [3 Sets]
[REPS] - 15/12/11
[WEIGHT] - 135/155/195 lbs.
Cable Cross-Over [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 30/40/40 lbs.

TRISET
Smith Machine Incline Bench Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 115/125/135lbs.
Incline Dumbbell Flyes [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 20/20/20 lbs.
Assisted Dips [3 Sets]
[REPS] - 10/9/9

---

Supplements
Creatine 4200 - 4900 milligrams at approx. 10:30 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 2:15 PM; One shake at approx. 4:15 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Final Phase 2 Chest lift is in the bag... Felt pretty good today. Not as great as last week's chest lift, as I did experience some of that annoying shoulder pain. But, still, felt strong and increased the weight a little on incline bench.

Diet Notes
During yesterday's feeding window, I consumed: One protein shake, two 190-cal packs of peanut butter crackers, a side salad w/ light ranch, two TRH dinner rolls, and my main meal of an 8 oz sirloin steak with broccoli and carrots.

Recent Meals

[SuicideGripMe]

Diet and training looking good man! How you digging the workout?

[bbowsh54]

Day 39​
02/19/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 39 - Rewired - Back​

WARM-UP
Elliptical - 5 minutes
Inverted Row - 12 reps
Assisted Pull-Up - 12 reps

SUPERSET
Wide-Grip Lat Pulldown [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 90/100/110 lbs.
Assisted Chin-Up [3 Sets]
[REPS] - 8/8/7

SUPERSET
Bent Over Two-Dumbbell Row [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 30/35/45 lbs.
Machine Row [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 90/90/110 lbs.

TRISET
Bent-Arm Dumbbell Pullover [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 35/40/45 lbs.
Dumbbell Shrug [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 55/55/60 lbs.
Back Extensions Machine [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 110/150/190 lbs.

---

Supplements
Creatine 4200 - 4900 milligrams at approx. 10:30 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 2:40 PM; One shake at approx. 4:40 PM
Workout started at approx. 12:15 PM

---

Workout Notes
SLABS! I felt like I had a stong MMC today... Worked the back well...

Diet Notes
Yesterday during my feeding window, I consumed: Four protein shakes, a PB&J sandwich, two servings of wheat thins, and two servings of cottage cheese. I ended up working late again, and I didn't have time left in my window to cook my "main meal." Not what I had planned, had a throwback quick PB&J. Back to some MEATS tonight!

Misc. Notes
I've decided to sit out for volleyball league tonight to continue letting the ankle heal, with my primary focus being the basketball playoffs on Monday next week. Range of motion is still very limited, still sore. Getting better though!

Current Numbers:
Weight - 259.8 lbs.
Body Fat Estimate - 32.7%
BMI Estimate - 33.3
BW Estimate - 49.0%
Bone Estimate - 9.0%


---

Day 40​
02/20/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 40 - Rewired - Shoulders, Calves, and Abs​

WARM-UP
Elliptical - 5 minutes (level 7)
Supine Two-Arm Overhead Throw - 12 reps
Plank - 40 seconds

TRISET
Dumbbell Shoulder Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/45/60 lbs.
Dumbbell Side Lateral Raise [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 10/15/20 lbs.
Incline Dumbbell Rear Delt Flyes [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 10/10/15 lbs.

SUPERSET
Arnold Dumbbell Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 35/35/35 lbs.
Face Pull [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 90/100/110 lbs.

TRISET
Weighted Crunches [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 25/25/25 lbs.
Cable Upright Rows [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 90/100/100 lbs.
Ab Crunch Bench [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 10/20/20 lbs

---

Supplements
Creatine 4200 - 4900 milligrams at approx. 10:40 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 2:15 PM; One shake at approx. 4:30 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Once again, unable to do calves due to right ankle injury. Did additional abs and upright rows instead. Back was sore today... Felt like I blasted the shoulders well...

Diet Notes
During yesterday's feeding window, consumed: two protein shakes, two servings of special k crackers dipped in natural peanut butter, one chocolate chip granola bar, and my main meal of: stir fry meat (ground chicken and sirloin strips) and stir fry veggies with extra broccoli.

Misc. Notes
I'll be out of town for the weekend. Looking forward to basketball on Monday next week! (Hope the ankle holds up)

---

Day 43​
02/23/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 43 - Rewired - Arms ​

WARM-UP
Elliptical - 5 minutes (level 7)
Assisted Chin-Ups - 10 reps
Push-Ups - 10 reps

SUPERSET
Standing Barbell Curl [3 Sets]
[REPS] - 10/10/9
[WEIGHT] - 50/60/60 lbs.
Assisted Parallel-Grip Chin-Ups [3 Sets]
[REPS] - 12/9/7

SUPERSET
Dumbbell Skullcrusher [3 Sets]
[REPS] - 10/10/9
[WEIGHT] - 20/30/25 lbs.
Close-Grip Bench Press (Dropset) [3 Sets]
[REPS] - 10-8/10-6/10-5
[WEIGHT] - 85-65/135-105/135-105 lbs.

TRISET
EZ-Bar Skullcrusher [3 Sets]
[REPS] - 15/12/12
[WEIGHT] - 40/50/50 lbs.
Reverse EZ-Bar Curl [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/50/60 lbs.
Standing Tricep Kickbacks [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 10/10/15 lbs.

---

Supplements
Creatine 4200 - 4200 milligrams at approx. 10:30 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 3:00 PM; One shake at approx. 4:45 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Phase 3 of Rewired is under way... Nice change of pace today. Experienced some weird elbow pain during the second set of CG bench press, so I slowed down a bit.

Misc. Notes
Year-End tournament starts tonight for rec league basketball. Single elimination, so if we lose we're done. Hope we win and march into the second round, I plan on it.

---

Day 45​
02/25/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 45 - Rewired - Chest​

WARM-UP
Elliptical - 5 minutes (level 7)
Isometric Wipers - 12 reps
Push-Up to Side Plank - 10 reps

SUPERSET
Smith Machine Bench Press [3 Sets]
[REPS] - 10-8/10-8/10-8
[WEIGHT] - 135-105/155-105/175-105 lbs.
Cable Cross-Over [3 Sets]
[REPS] - 15/10/10
[WEIGHT] - 30/40/40 lbs.

TRISET
Dumbbell Incline Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/50/55 lbs.
Incline Dumbbell Flyes [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 15/20/25 lbs.
Assisted Dips [3 Sets]
[REPS] - 10/8/8

---

Supplements
Creatine 4200 - 4900 milligrams at approx. 10:30 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 2:45 PM; One shake at approx. 4:45 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Gorilla Pecs day! Felt that annoying twingling pain in my front left shoulder today during flat bench... However, it went away by the second Tri-set.

Misc. Notes
We won our first round game of the playoffs on Monday night. It went into triple overtime. It was the most fun basketball game I've played in a long time. We'll face the #2 seed next week, yikes! I have a scheduled training session for my job over my normal lifting hour tomorrow... I have a volleyball league match tomorrow night, getting some range of motion back in the ankle.

[bbowsh54]

Day 47​
02/27/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 47 - Rewired - Shoulders, Calves, and Abs​

WARM-UP
Elliptical - 5 minutes
Supine Two-Arm Overhead Throw - 12 reps
Plank - 40 seconds

SUPERSET
Dumbbell Shoulder Press (dropset) [3 Sets]
[REPS] - 10-7/10-5/10-4
[WEIGHT] - 45-35/50-35/50-35 lbs.
Dumbbell Side Lateral Raise [3 Sets]
[REPS] - 10/10/10
[WEIGHT] - 10/15/15 lbs.

SUPERSET
Arnold Dumbbell Press (dropset) [3 Sets]
[REPS] - 10-7/10-7/10-6
[WEIGHT] - 35-20/35-20/35-20 lbs.
Seated Bent-Over Rear Delt Raise [3 Sets]
[REPS] - 10/10/10
[WEIGHT] - 10/15/15 lbs.

SUPERSET
Leverage Iso Row Machine (dropset) [3 Sets]
[REPS] - 10-6/10-6/10-6
[WEIGHT] - 110-70/130-80/150-90 lbs.
Lat Pulldown (dropset) [3 Sets]
[REPS] - 10-7/10-6/10-6
[WEIGHT] - 90-70/100-70/100-70 lbs.

SUPERSET
AbCoaster [3 Sets]
[REPS] - 10/10/10
Cable Crunch (dropset) [3 Sets]
[REPS] - 10-8/10-8/10-8
[WEIGHT] - 130-80/150-110/150-120 lbs

---

Supplements
Creatine 4200 - 4900 milligrams at approx. 10:40 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 2:30 PM; One shake at approx. 4:30 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Substituted out the calf lifts today, and threw in a couple back exercises instead. Still letting the right ankle heal. Aggrevated it as volleyball league last night, even with the brace on. This was the first "Phase 3" shoulder lift of the program.

Recent Meals


Misc. Notes
Ran out of the Creatine 4200 today, already have my ProMera Sports Con-Cret here, and will start tomorrow.

---

Day 50​
03/02/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 50 - Rewired - Arms ​

WARM-UP
Elliptical - 5 minutes (level 7)
Assisted Chin-Ups - 10 reps
Push-Ups - 10 reps

SUPERSET
Standing Barbell Curl [3 Sets]
[REPS] - 10/10/10
[WEIGHT] - 50/60/60 lbs.
Assisted Parallel-Grip Chin-Ups [3 Sets]
[REPS] - 12/8/8

SUPERSET
Close-Grip Bench Press (Dropset) [3 Sets]
[REPS] - 10-7/10-6/10-6
[WEIGHT] - 85-65/135-105/135-105 lbs.
Dumbbell Skullcrusher [3 Sets]
[REPS] - 10/10/9
[WEIGHT] - 20/20/20 lbs.

TRISET
EZ-Bar Skullcrusher [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/50/50 lbs.
Reverse EZ-Bar Curl [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/50/60 lbs.
Standing Tricep Kickbacks [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 10/10/15 lbs.

---

Supplements
Creatine (Con-Cret) - Two scoops at approx. 10:50 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 2:30 PM; One shake at approx. 4:30 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Felt great to be back in the gym. Had a strong MMC during the CG bench... Really burned out the triceps, even needed to lower the weight on the DB skullcrushers. Experienced a weird, new "tightness" in my left elbow joint during reverse EZ bar curls. Felt a pinch or slight pain during contraction. Still knocked the reps out, but it didn't feel right. Hopefully some additional stretching and warming up next week can fix the issue.

Misc. Notes
Second round of the Year-End Basketball Tournamnet is tonight..! We play the #2 seed, it's going to be an incredibly tough game. Looking to fight and pull off the upset.


Thank you, MVD! Hope you had a great weekend...

---

Day 51​
03/03/2015
2015 Bodybuilding.com Transformation Challenge​
Basketball/Cardio Workout ​

Elliptical - 10 minutes (crossramp 10/resistance 7)

Foot Chops (Inside-Outside) - 20 seconds

Walking Lunges - 20 steps

Foot Chops (Forwards-Backwards) - 20 Seconds

Deep Squats (no weight) - 10 reps

Dumbbell Goblet Squats - 10 reps w/ 35 lbs.

Foot Chops (Inside-Outside) - 20 seconds

Treadmill H.I.I.T. - 20 minutes
Two Minutes - Speed 3.5 (0-2)
One Minute - Speed 7.2 (2-3)
Two Minutes - Speed 3.5 (3-5)
One Minute - Speed 7.2 (5-6)
Two Minutes - Speed 3.5 (6-8)
One Minute - Speed 7.2 (8-9)
Two Minutes - Speed 3.5 (9-11)
One Minute - Speed 7.2 (11-12)
Two Minutes - Speed 3.5 (12-14)
One Minute - Speed 7.2 (14-15)
Two Minutes - Speed 3.5 (15-17)
One Minute - Speed 7.2 (17-18)
Two Minutes - Speed 3.5 (18-20)

---

Supplements
Creatine (Con-Cret) - Two scoops at approx. 10:50 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 7:00 PM
Workout started at approx. 6:00 PM

---

Workout Notes
Ankle was very sore/tender today during the front-back foot chops and when sprinting on the treadmill. Very disappointed that I was running in pain on the treadmill. Trying to get back in shape, and get my legs under me, but the ankle is limiting my ability to do so. I iced my ankle immediately after tonight's workout.

Misc. Notes
We knocked off the #2 seed in our rec league tournament last night. Very exciting. We made it to the final four of our year-end basketball tournament. Looking forward to a re-match with the team we lost to during our last regular season game, but we were missing three of our players (including myself, due to the fresh ankle sprain). Fun run to end the year!

---

Day 52​
03/04/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 52 - Rewired - Chest​

WARM-UP
Elliptical - 5 minutes (level 7)
Isometric Wipers - 12 reps
Push-Up to Side Plank - 10 reps

SUPERSET
Smith Machine Bench Press (Dropset) [3 Sets]
[REPS] - 10-8/10-9/10-8
[WEIGHT] - 135-105/155-105/175-105 lbs.
Cable Cross-Over [3 Sets]
[REPS] - 15/10/10
[WEIGHT] - 30/40/40 lbs.

TRISET
Dumbbell Incline Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/50/55 lbs.
Incline Dumbbell Flyes [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 15/20/20 lbs.
Assisted Dips [3 Sets]
[REPS] - 10/9/7

---

Supplements
Creatine (Con-Cret) - Two scoops at approx. 10:40 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 2:30 PM; One shake at approx. 4:40 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Pecs, pecs, pecs... Felt like I had a really good chest lift today. Didn't increase the weight at all from last week, but increased the reps on my first few lifts. I failed on my last set of incline DB press and needed a spot for the last two lifts. Good to note, I hope to get it on my own next week.

Misc. Notes
Planning to do another bball/cardio workout after work tonight.

---

Day 52​
03/04/2015
2015 Bodybuilding.com Transformation Challenge​
Basketball/Cardio Workout ​

Elliptical - 10 minutes (Level 7)
(stretch)

Foot Chops (Inside-Outside) - 20 seconds
(stretch)

Walking Lunges - 20 steps
(stretch)

Foot Chops (Inside-Outside) - 20 seconds
(stretch)

Deep Squats (no weight) - 10 reps
(stretch)

Dumbbell Goblet Squats - 10 reps w/ 40 lbs.
(stretch)

Dumbbell Goblet Squats - 10 reps w/ 40 lbs.
(stretch)

Foot Chops (Inside-Outside) - 20 seconds
(stretch)

Stair-Stepper H.I.I.T. - 23 minutes (Incline 15)
Two Minutes - Resistance 20 (0-2)
One Minute - Resistance 35 (2-3)
Two Minutes - Resistance 20 (3-5)
One Minute - Resistance 40 (5-6)
Two Minutes - Resistance 20 (6-8)
One Minute - Resistance 40 (8-9)
Two Minutes - Resistance 20 (9-11)
One Minute - Resistance 40 (11-12)
Two Minutes - Resistance 20 (12-14)
One Minute - Resistance 40 (14-15)
Two Minutes - Resistance 20 (15-17)
One Minute - Resistance 40 (17-18)
Two Minutes - Resistance 20 (18-20)
One Minute - Resistance 40 (20-21)
Two Minutes - Resistance 20 (21-23)​

---

Workout Notes
Ankle felt much better using the stair stepper instead of facing the impact of running on a treadmill. Great workout, hamstrings are sore today.

---

Day 53​
03/05/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 53 - Rewired - Back​

WARM-UP
Elliptical - 5 minutes (level 7)
Inverted Row - 12 reps
Assisted Pull-Up - 12 reps

SUPERSET
Lat Pulldown [3 Sets]
[REPS] - 15/10/10
[WEIGHT] - 80/100/110 lbs.
Machine Row (Dropset) [3 Sets]
[REPS] - 12-8/10-6/10-8
[WEIGHT] - 90-70/130-90/150-90 lbs.

SUPERSET
Assisted Chin-Up [3 Sets]
[REPS] - 10/10/9
One-Arm Dumbbell Row (Dropset) [3 Sets]
[REPS] - 10-6/10-6/10-6
[WEIGHT] - 45-30/45-30/45-30 lbs.

TRISET
Bent-Arm Dumbbell Pullover [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 35/40/45 lbs.
Dumbbell Shrug [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 55/55/60 lbs.
Back Extensions Machine [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 90/150/190 lbs.

---

Supplements
Creatine (Con-Cret) - Two scoops at approx. 10:40 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 4:10 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Slabs, slabs, slabs. Decent lift today... Took a few sets to get my energy where I wanted it to be. Phase 3 back lift in the books...

Misc. Notes
First round of indoor volleyball year-end tournament is tonight. Hoping to do my Basketball/Cardio workout BEFOREHAND. Might be low on energy tonight for volleyball, but that's alright. Hamstrings are very sore today. I'll be out of town for the weekend for a funeral... Body should have three days to rest and recover for Monday night's basketball matchup after today's three-a-day workouts...

[bbowsh54]

Day 53​
03/05/2015
2015 Bodybuilding.com Transformation Challenge​
Basketball/Cardio Workout ​

Elliptical - 10 minutes (Level 8)
(stretch)

Foot Chops (Inside-Outside) - 20 seconds
(stretch)

Walking Lunges - 20 steps
(stretch)

Foot Chops (Inside-Outside) - 20 seconds
(stretch)

Deep Squats (no weight) - 10 reps
(stretch)

Dumbbell Goblet Squats - 10 reps w/ 20 lbs.
(stretch)

Dumbbell Goblet Squats - 10 reps w/ 20 lbs.
(stretch)

Foot Chops (Inside-Outside) - 20 seconds
(stretch)

Stair-Stepper H.I.I.T. - 23 minutes (Incline 15)
Two Minutes - Resistance 20 (0-2)
One Minute - Resistance 40 (2-3)
Two Minutes - Resistance 20 (3-5)
One Minute - Resistance 40 (5-6)
Two Minutes - Resistance 20 (6-8)
One Minute - Resistance 40 (8-9)
Two Minutes - Resistance 20 (9-11)
One Minute - Resistance 40 (11-12)
Two Minutes - Resistance 20 (12-14)
One Minute - Resistance 40 (14-15)
Two Minutes - Resistance 20 (15-17)
One Minute - Resistance 40 (17-18)
Two Minutes - Resistance 20 (18-20)
One Minute - Resistance 40 (20-21)
Two Minutes - Resistance 20 (21-23)​

---

Workout Notes
Hammies were very sore going into this workout. Put some solid work in. Went very light on the squats because of the playoff volleyball match scheduled for 8:00 PM. (workout started at 6:10 PM)

Misc. Notes
We won the first round tournament match last night in Indoor Volleyball league. Super close match... Lost the first game 27-29 (you go to 25, but must win by two). Won the next two games by seven and six. It's a double elimination tournament, so I'll have at least two more matches. However, I'm already focusing on Basketball for Monday next week. FINAL FOUR

---

Day 57​
03/09/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 57 - Rewired - Arms ​

WARM-UP
Elliptical - 5 minutes (level 7)
Assisted Chin-Ups - 10 reps
Push-Ups - 10 reps

SUPERSET
Standing Barbell Curl [3 Sets]
[REPS] - 10/10/10
[WEIGHT] - 50/60/60 lbs.
Assisted Parallel-Grip Chin-Ups [3 Sets]
[REPS] - 12/8/8

SUPERSET
Close-Grip Bench Press (Dropset) [3 Sets]
[REPS] - 10-7/10-6/10-6
[WEIGHT] - 85-65/135-105/135-105 lbs.
Dumbbell Skullcrusher [3 Sets]
[REPS] - 10/10/9
[WEIGHT] - 20/20/20 lbs.

TRISET
EZ-Bar Skullcrusher [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/50/50 lbs.
Reverse EZ-Bar Curl [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/50/60 lbs.
Standing Tricep Kickbacks [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 10/10/15 lbs.

---

Supplements
Creatine (Con-Cret) - Two scoops at approx. 10:30 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 2:30 PM; One shake at approx. 4:30 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Another Phase 3 arms lift is in the books... I really wanted to keep it light today, due to tonight's basketball game. Felt good to get a lift in, and get the blood flowing...

Misc. Notes
Huge game tonight for our rec league tournament. We made it to the Final Four. Win tonight, and we're going to the 'ship. Lose tonight, and we're done. Received some bad news yesterday. Our stud shooting guard (our leading scorer) has to sit out tonight's game due to a shoulder injury. He's a huge loss, one of our best two players. We'll fight hard! Hope to overcome it for him..

---

Day 58​
03/10/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 58 - Rewired - Legs ​

WARM-UP
Elliptical - 5 minutes (level 7)
Step-up with Knee Raise - 12 reps each leg
Smith Machine Romanian Deadlift - 20 reps w/ 65 lbs.

SUPERSET
Leg Extensions [3 Sets]
[REPS] - 10/10/10
[WEIGHT] - 80/90/110 lbs.
Hip Sled Leg Press (Dropset) [3 Sets]
[REPS] - 10-5/10-5/10-6
[WEIGHT] - 270-180/360-270/450-270 lbs.

SUPERSET
Seated Leg Curl [3 Sets]
[REPS] - 10/10/10
[WEIGHT] - 80/100/120 lbs.
Dumbbell Straight-Legged Deadlift (Dropset) [3 Sets]
[REPS] - 10-5/10-5/10-5
[WEIGHT] - 25-20/35-20/35-20 lbs.

TRISET
Standing Calf Raises [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 20/20/20 lbs.
Alternating Dumbbell Lunge [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 20/20/20 lbs.
Seated Calf Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 80/90/110 lbs.

---

Supplements
Creatine (Con-Cret) - Two scoops at approx. 10:30 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 3:30 PM
Workout started at approx. 12:15 PM

---

Workout Notes
I'm quite ill today with a sinus infection/cold. Woke up with a sore throat yesterday morning, and it was worse this morning. My nose has been running like a faucet. I most likely caught the bug that was going around my girlfriend's family last weekend. With that, I didn't feel particularly strong today. But, I wanted to get a leg lift in... Ended up being a solid lift. Nose stopped running once I got the blood flowing... Did't feel particularly strong, but put in some solid work.

---

Day 59​
03/11/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 59 - Rewired - Chest​

WARM-UP
Elliptical - 5 minutes (level 7)
Isometric Wipers - 12 reps
Push-Up to Side Plank - 10 reps

SUPERSET
Smith Machine Bench Press (Dropset) [3 Sets]
[REPS] - 10-8/10-8/10-8
[WEIGHT] - 145-105/155-105/175-105 lbs.
Cable Cross-Over [3 Sets]
[REPS] - 15/10/10
[WEIGHT] - 30/40/40 lbs.

TRISET
Dumbbell Incline Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/50/55 lbs.
Incline Dumbbell Flyes [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 15/20/20 lbs.
Assisted Dips [3 Sets]
[REPS] - 10/9/8

---

Supplements
Creatine (Con-Cret) - Two scoops at approx. 10:30 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 3:15 PM
Workout started at approx. 12:15 PM

---

Workout Notes
My nose is still running like a faucet. I look like Rudolf the red-nosed reindeer today in the aftermath of yesterday. Went to the gym, hoping to keep it light and get the blood flowing. Luckily, my nose temporarily stopped running once the adrenaline kicked in. Was able to hit the same weights I was moving last week, but not without a fight. Hoping to see some strength gains when I get healthy. I was planning to play basketball tonight, but I'll be taking the night off instead. Hoping to get to sleep early.

[bbowsh54]

Day 60​
03/12/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 60 - Rewired - Back​

WARM-UP
Elliptical - 5 minutes (level 7)
Inverted Row - 12 reps
Assisted Pull-Up - 12 reps

SUPERSET
Lat Pulldown [3 Sets]
[REPS] - 10/10/10
[WEIGHT] - 90/100/110 lbs.
Machine Row (Dropset) [3 Sets]
[REPS] - 10-7/10-6/10-8
[WEIGHT] - 110-80/130-90/150-90 lbs.

SUPERSET
Assisted Chin-Up [3 Sets]
[REPS] - 10/10/10
One-Arm Dumbbell Row (Dropset) [3 Sets]
[REPS] - 10-6/10-6/10-6
[WEIGHT] - 45-30/45-30/45-30 lbs.

TRISET
Bent-Arm Dumbbell Pullover [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 35/40/45 lbs.
Dumbbell Shrug [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 55/55/60 lbs.
Back Extensions Machine [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 90/150/190 lbs.

---

Supplements
Creatine (Con-Cret) - Two scoops at approx. 10:40 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 3:10 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Back day. Slabs, slabs, slabs... Tried to focus on MMC today. Was a bit fatigued from the cold/sinus infection. Once again, nose stopped running once I got moving on the elliptical. Didn't feel very strong, but was able to maintain the weights from last week. This afternoon, I have officially entered the "coughing stage" of my illness... I suppose that's good, going through the standard process, but super annoying at the same time. Legs are still sore from Tuesday, must have put some solid work in.

Misc. Notes
NFL Free Agency has been nuts! Addictive to follow.... We have the week off for volleyball, so hoping to stay in and get to sleep early tonight... As a Dolphins fan, I'll end this post with: SSSSSUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUHHHHHHH

---

Day 61​
03/13/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 61 - Rewired - Shoulders, Calves, and Abs​

WARM-UP
Elliptical - 5 minutes
Supine Two-Arm Overhead Throw - 12 reps
Plank - 40 seconds

SUPERSET
Dumbbell Side Lateral Raise [3 Sets]
[REPS] - 12/10/10
[WEIGHT] - 10/15/15 lbs.
Dumbbell Shoulder Press (dropset) [3 Sets]
[REPS] - 10-6/10-5/10-6
[WEIGHT] - 45-35/50-35/50-35 lbs.

SUPERSET
Seated Bent-Over Rear Delt Raise [3 Sets]
[REPS] - 10/10/10
[WEIGHT] - 10/15/15 lbs.
Arnold Dumbbell Press (dropset) [3 Sets]
[REPS] - 10-6/10-6/10-6
[WEIGHT] - 35-20/35-20/35-20 lbs.

SUPERSET
AbCoaster [3 Sets]
[REPS] - 12/12/12
Cable Crunch (dropset) [3 Sets]
[REPS] - 10-8/10-8/10-6
[WEIGHT] - 130-100/130-100/130-110 lbs

SUPERSET
Calf Press On The Leg Press Machine (dropset) [3 Sets]
[REPS] - 10-7/10-8/10-8
[WEIGHT] - 110-90/140-110/150-130 lbs.
Seated Calf Press Machine (dropset) [3 Sets]
[REPS] - 10-7/10-8/10-7
[WEIGHT] - 110-70/130-90/130-90 lbs.

---

Supplements
Creatine (Con-Cret) - Two scoops at approx. 10:40 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 3:30 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Felt good to end the week on a high note. Finally, I felt a little better today, instead of feeling worse. Hopefully the cold/sinus infection is on it's way out. Put in some solid shoulder work.

Misc. Notes
Soccer game scheduled for tomorrow night.
I've been pretty happy with the offseason thus far... We signed the best D-Tackle in the NFL, signed a Pro Bowl red-zone threat Tight End, a decent starting Corner Back, a CHEAP young deep threat WR, and we might even keep Charles Clay... Kenny Stills trade today was nice. The whole AFC East is making moves, though. Have a great weekend, MVD!

---

Day 65​
03/16/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 65 - Rewired - Arms ​

WARM-UP
Elliptical - 5 minutes (level 7)
Assisted Chin-Ups - 10 reps
Push-Ups - 10 reps

SUPERSET
Standing Barbell Curl [3 Sets]
[REPS] - 10/10/10
[WEIGHT] - 50/60/60 lbs.
Assisted Parallel-Grip Chin-Ups [3 Sets]
[REPS] - 12/9/8

SUPERSET
Close-Grip Bench Press (Dropset) [3 Sets]
[REPS] - 10-6/10-6/10-6
[WEIGHT] - 115-105/135-105/155-105 lbs.
Dumbbell Skullcrusher [3 Sets]
[REPS] - 10/10/10
[WEIGHT] - 20/20/20 lbs.

TRISET
EZ-Bar Skullcrusher [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 50/50/60 lbs.
Reverse EZ-Bar Curl [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/50/60 lbs.
Standing Tricep Kickbacks [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 10/10/15 lbs.

---

Supplements
Creatine (Con-Cret) - Two scoops at approx. 10:40 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Protein Shake - One shake at approx. 2:30 PM; One shake at approx. 4:30 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Felt great to get back in the gym... Nearly over the cold/sinus infection. Burned out the arms today, pushed it with the triceps.

Misc. Notes
I'm pretty sore from soccer league. We had a game on Saturday night, my inner thighs/groin are still quite sore today. No activities planned tonight, now that basketball is over. Sand volleyball league will be Monday nights when the weather improves.

---

Day 66​
03/17/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 66 - Rewired - Legs ​

WARM-UP
Elliptical - 5 minutes (level 7)
Step-up with Knee Raise - 12 reps each leg
Smith Machine Romanian Deadlift - 20 reps w/ 65 lbs.

SUPERSET
Leg Extensions [3 Sets]
[REPS] - 10/10/10
[WEIGHT] - 80/90/110 lbs.
Hip Sled Leg Press (Dropset) [3 Sets]
[REPS] - 10-7/10-5/10-7
[WEIGHT] - 250-170/310-230/330-230 lbs.

SUPERSET
Seated Leg Curl [3 Sets]
[REPS] - 10/10/10
[WEIGHT] - 80/100/120 lbs.
Dumbbell Straight-Legged Deadlift (Dropset) [3 Sets]
[REPS] - 10-6/10-6/10-6
[WEIGHT] - 35-20/35-20/45-20 lbs.

TRISET
Standing Calf Raises [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 20/25/25 lbs.
Alternating Dumbbell Lunge [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 20/20/20 lbs.
Seated Calf Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 90/110/130 lbs.

---

Supplements
Creatine (Con-Cret) - Two scoops at approx. 10:30 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Protein Shake - One shake at approx. 3:10 PM
Workout started at approx. 12:15 PM

---

Workout Notes
LEG DAY! I was still a little sore from soccer this weekend, but grinded out a Leg Lift anyways... I'm going to be sore tomorrow!

---

Day 67​
03/18/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 67 - Rewired - Chest​

WARM-UP
Elliptical - 5 minutes (level 7)
Isometric Wipers - 12 reps
Push-Up to Side Plank - 10 reps

SUPERSET
Smith Machine Bench Press (Dropset) [3 Sets]
[REPS] - 10-8/10-8/10-8
[WEIGHT] - 145-105/155-105/175-105 lbs.
Cable Cross-Over [3 Sets]
[REPS] - 15/10/10
[WEIGHT] - 30/40/40 lbs.

TRISET
Dumbbell Incline Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/50/55 lbs.
Incline Dumbbell Flyes [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 15/20/20 lbs.
Assisted Dips [3 Sets]
[REPS] - 9/9/9

---

Supplements
Creatine (Con-Cret) - Two scoops at approx. 10:50 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Protein Shake - One shake at approx. 3:15 PM
Workout started at approx. 12:15 PM

---

Workout Notes
I was unable to sleep much last night. I came into the gym very tired. I had to fight to push the same weights as last week. Just a bad energy day... Looking forward to tomorrow, hoping to get to bed early tonight and get back on track. Still got some solid chest work in, just didn't have the energy levels I'd like...

[bbowsh54]

Day 73​
03/24/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 73 - Rewired - Legs ​

WARM-UP
Elliptical - 5 minutes (level 7)
Step-up with Knee Raise - 12 reps each leg
Smith Machine Romanian Deadlift - 20 reps w/ 65 lbs.

SUPERSET
Leg Extensions [3 Sets]
[REPS] - 10/10/10
[WEIGHT] - 80/90/130 lbs.
Hip Sled Leg Press (Dropset) [3 Sets]
[REPS] - 10-7/10-6/10-7
[WEIGHT] - 270-180/360-270/450-270 lbs.

SUPERSET
Seated Leg Curl [3 Sets]
[REPS] - 10/10/10
[WEIGHT] - 80/100/120 lbs.
Dumbbell Straight-Legged Deadlift (Dropset) [3 Sets]
[REPS] - 10-6/10-6/10-6
[WEIGHT] - 35-20/35-20/35-20 lbs.

TRISET
Standing Calf Raises [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 30/30/30 lbs.
Alternating Dumbbell Lunge [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 20/20/20 lbs.
Seated Calf Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 90/110/130 lbs.

---

Supplements
Creatine (Con-Cret) - Two scoops at approx. 10:40 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Protein Shake - One shake at approx. 2:30 PM; One shake at approx. 4:10 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Felt good to get back in the gym. Ran into some fatigue during my last set. Felt my right groin and right ankle getting tight. Put in some quality leg work, guessing I'll be a bit sore tomorrow!

---

Day 74​
03/25/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 74 - Rewired - Chest​

WARM-UP
Elliptical - 5 minutes (level 7)
Isometric Wipers - 12 reps
Push-Up to Side Plank - 10 reps

SUPERSET
Cable Cross-Over [4 Sets]
[REPS] - 15/10/10/10
[WEIGHT] - 30/40/40/40 lbs.
Smith Machine Bench Press [4 Sets]
[REPS] - 17/12/7/7
[WEIGHT] - 125/155/195/205 lbs.

TRISET
Dumbbell Incline Press [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 40/50/55 lbs.
Incline Dumbbell Flyes [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 15/20/20 lbs.
Assisted Dips [3 Sets]
[REPS] - 9/9/9

---

Supplements
Creatine (Con-Cret) - Two scoops at approx. 10:45 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Protein Shake - One shake at approx. 3:15 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Solid chest lift today... Did an extra set on the first superset. Starting to look at what program to follow next, as I'm wrapping up with Rewired. Gotta' keep those muscles guessing!

---

Day 75​
03/26/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 75 - Rewired - Back​

WARM-UP
Elliptical - 5 minutes (level 7)
Inverted Row - 12 reps
Assisted Pull-Up - 12 reps

SUPERSET
Lat Pulldown [3 Sets]
[REPS] - 10/10/10
[WEIGHT] - 90/100/110 lbs.
Machine Row (Dropset) [3 Sets]
[REPS] - 10-7/10-6/10-8
[WEIGHT] - 110-80/130-90/150-90 lbs.

SUPERSET
Assisted Chin-Up [3 Sets]
[REPS] - 10/10/10
One-Arm Dumbbell Row (Dropset) [3 Sets]
[REPS] - 10-6/10-6/10-6
[WEIGHT] - 45-30/45-30/45-30 lbs.

TRISET
Bent-Arm Dumbbell Pullover [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 35/40/45 lbs.
Dumbbell Shrug [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 55/60/65 lbs.
Back Extensions Machine [3 Sets]
[REPS] - 15/12/10
[WEIGHT] - 90/150/190 lbs.

---

Supplements
Creatine (Con-Cret) - Two scoops at approx. 10:40 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil - One at approx. 8:15 AM
Protein Shake - One shake at approx. 3:30 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Felt great working the back today. Had a pretty solid MMC. I do feel like I have slight pinched nerve, or something, in my right shoulder (probably from sleeping on it poorly last night), but it didn't affect my back lifts. My hamstrings are still quite sore from Tuesday. Have some chest soreness going as well. Hopefully, the lats are feeling it tomorrow!

Misc. Notes
Indoor volleyball year-end tournament continues tonight. We play at 7:15 PM. If we win, we play again at 8:45 PM. If we lose, we play at 8:00 PM. Could potentially end up playing three matches tonight! Guaranteed to play two... Hope the hammies warm up quickly, and the soreness doesn't slow me down. :P

Also, this will be my final week of Rewired. I am starting a new program next week. I believe I will follow Kris Gethin's 12-Week Muscle-Building Trainer, unless someone has a better recommendation for me.

Have a great night, all.

---

Day 76​
03/27/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 76 - Rewired - Shoulders, Calves, and Abs​

WARM-UP
Elliptical - 5 minutes
Supine Two-Arm Overhead Throw - 12 reps
Plank - 40 seconds

SUPERSET
Dumbbell Side Lateral Raise [3 Sets]
[REPS] - 12/10/10
[WEIGHT] - 10/15/15 lbs.
Dumbbell Shoulder Press (dropset) [3 Sets]
[REPS] - 10-6/10-6/10-6
[WEIGHT] - 45-35/50-35/50-35 lbs.

SUPERSET
Seated Bent-Over Rear Delt Raise [3 Sets]
[REPS] - 10/10/10
[WEIGHT] - 10/15/15 lbs.
Arnold Dumbbell Press (dropset) [3 Sets]
[REPS] - 10-6/10-6/10-6
[WEIGHT] - 35-20/35-20/35-20 lbs.

TRISET
AbCoaster [3 Sets]
[REPS] - 12/14/14
Cable Crunch (dropset) [3 Sets]
[REPS] - 10-8/10-8/10-6
[WEIGHT] - 130-100/130-100/130-110 lbs
Cable Upright Row [3 Sets]
[REPS] - 12/10/10
[WEIGHT] - 90/100/100 lbs.

---

Supplements
Creatine (Con-Cret) - Two scoops at approx. 10:40 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Protein Shake - One shake at approx. 3:30 PM
Workout started at approx. 12:15 PM

---

Workout Notes
The final week of Rewired has come to an end... I was SORE today. My back and traps are quite sore, from both my lift yesterday and the three matches of volleyball. Also, my CALVES are insanely sore. Volleyball has never made me sore before, but playing three matches last night did the trick. I'm very active on the court, I'm sort of spaz, constantly moving. I'm usually jumping up and down at the net all game long, whether going up for spikes or going for blocks. My calves have never been this sore from a non-lifting activity. I feel like I put in some solid work this week. I can tell the abs are feeling today's lift already!

Misc. Notes
Soccer game on the schedule for tomorrow night. Starting the new program next week.

---

[bbowsh54]

Day 79​
03/30/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 1 - Kris Gethin Muscle Building 12-Week Trainer - Legs and Abs

Warm-Up: 5 min Elliptical

Leg Press: 4 sets of 8-12 reps
270x12
320x12
360x12
410x10

Split Squat: 3 sets of 8-12 reps
10
10
12

Standing Calf Raise: 4 sets of 8-12 reps
30x15
30x20
30x20
30x20

Smith Stiff-Legged Deadlift: 4 sets of 8-12 reps
105x12
155x10
155x10
155x9

Seated Leg Curl: 5 sets of 8-12 reps
80x12
100x10
100x10
120x9
120x9

Seated Calf Press: 4 sets of 8-12 reps
90x12
130x10
130x12
130x10

Bent-Knee Hip Raise: 4 sets of 8-12 reps
10
10
8
5

Decline Reverse Crunch: 4 sets of 8-12 reps ​
10
10
8
7

---

Supplements
Creatine (Con-Cret) - Two scoops at approx. 10:40 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Protein Shake - One shake at approx. 2:30 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Started the new routine today... Kicks of the week with a Leg Lift. My abs and hammies are going to be feeling it tomorrow!

Misc. Notes
Need to buckle down with my diet. Starting a new goal for May 27th.

---

Day 80​
03/31/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 2 - Kris Gethin Muscle Building 12-Week Trainer - Chest & Triceps

Warm-Up: 5 min Elliptical

Incline Dumbbell Bench Press: 3 sets of 8-12 reps
45x12
55x11
60x10

Incline Dumbbell Fly: 3 sets of 8-12 reps
15x12
20x12
25x10

Dumbbell Bench Press: 3 sets of 8-12 reps
55x12
65x11
75x10

Assisted Dip: 3 sets of 8-12 reps
10
10
8

Triceps Push-Down: 3 sets of 8-12 reps
70x12
80x10
90x9

Bent-Over Cable Triceps Extension: 3 sets of 8-12 reps
50x12
70x10
70x12

Close-Grip Smith Bench Press: 4 sets of 8-12 reps​
105x12
115x11
125x10
135x8

---

Supplements
Creatine - 4,900 milligrams at approx. 10:40 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Protein Shake - One shake at approx. 2:50 PM; One shake at approx. 5:00 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Gorilla Pecs Day! Lot of pressing in the program. I have to admit, I miss Cable Crossover when a chest routine doesn't call for it... It has been a VERY long time since I worked chest and triceps together. Should be sore tomorrow!

---

Day 81​
04/01/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 3 - Kris Gethin Muscle Building 12-Week Trainer - Shoulders & Abs

Warm-Up: 5 minute Elliptical

Cuban Press: 4 sets of 8-12 reps
25x10
25x10
25x9
25x8

Side Lateral Raise: 3 sets of 8-12 reps
15x12
15x12
20x8

Front Barbell Raise: 3 sets of 8-12 reps
20x12
20x12
30x12

Bent-Over Rear Delt Raise: 4 sets of 8-12 reps
15x10
15x10
15x10

Decline Weighted Sit-Up: 4 sets of 8-12 reps
20x8
20x8
20x8
20x8

Ab Wheel Rollout: 4 sets of 8-12 reps​
8
5
3
2

---

Supplements
Creatine - 4,900 milligrams at approx. 10:40 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Protein Shake - One shake at approx. 2:45 PM; One shake at approx. 4:30 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Fun, new delt workout today... I'll be curious to see how the shoulders feel tomorrow. Did a couple lifts I haven't done in many, many months. My abs were STILL sore from Monday... Unreal--I'm not used to having my abs stay sore for this long. So, I really, REALLY struggled with the Ab Wheel today. The first few reps were brutal. Felt like I put in a ton of work today, despite not moving a ton of weight. On to the next one!

---

Day 82​
04/02/2015
2015 Bodybuilding.com Transformation Challenge​
Lift 4 - Kris Gethin Muscle Building 12-Week Trainer - Back

Warm-Up: 5 minutes elliptical

Smith Barbell Row: 3 sets of 8-12 reps
105x12
125x11
135x10

Seated Cable Rows: 3 sets of 8-12 reps
90x12
100x12
110x10

Lat Pulldown: 3 sets of 8-12 reps
90x12
100x12
110x11

One-Arm Dumbbell Row: 3 sets of 8-12 reps per arm
45x10
45x10
45x10

Dumbbell Pullover: 3 sets of 8-12 reps
40x12
45x12
50x12

Smith Rack Pulls: 3 sets of 8-12 reps​
155x12
175x12
195x12

---

Supplements
Creatine - 4,900 milligrams at approx. 10:30 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Protein Shake - One shake at approx. 2:45 PM; One shake at approx. 4:30 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Love me some BACK DAY... It was a learning experience performing rack pulls on the Smith machine... I tried to ensure I was using my lower back to do the work, rather than doing a standard SL-DL and focussing on my hamstrings... I think I started to get the hang of it as I went. Always striving for a strong MMC. Good lift overall, felt a nice back pump. Have a great night! (Playoff Volleyball match on the docket for me!)

[bbowsh54]

04/06/2015
Kris Gethin's 12-Week Muscle-Building Trainer
Lift #8
Legs & Abs

Warm-Up: Elliptical - 5 minutes

Smith Barbell Squat: 2 sets of 14-18 reps
155x14
125x15

Wide Stance Smith Barbell Squat: 2 sets of 14-18 reps
65x15
65x15

Leg Extensions: 4 sets of 14-18 reps
80x17
110x15
110x15
130x14

Seated Leg Curl: 4 sets of 14-18 reps
80x18
100x15
100x14
100x14

Seated Calf Press: 5 sets of 18-20 reps
90x20
90x20
110x20
130x19
130x19

Crunch - Legs On Bench: 4 sets of 10 [oblique crunches, 10-second hold between each set]
10
10
10
10

Crunches: 4 sets of 30 reps​
20
20
18
18

---

Supplements
Creatine - 4,900 milligrams at approx. 10:30 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Protein Shake - One shake at approx. 2:15 PM; One shake at approx. 4:30 PM
Workout started at approx. 12:15 PM

---

Workout Notes
LEG DAY! I might have trouble walking tomorrow. The wide stance squats destroyed my legs. I was very careful to keep my back straight, and not put pressure on it, but I still managed to get a huge pump in my lower back during squats. Great workout, I'll be curious to see how I feel tomorrow.