IFPA Pro & Scivation Athlete Tommy Jeffers ~ The Never Ending Quest To Be The Best

[Sporto1633]

The wonders of a ghetto boo tay . Give my best to Kera and the little one.

That's just it...I've always had a huge rear...I just never thought it would stay huge while being shrinkwrapped! Kera and Bryn are doing great - I will tell them you said hi!

You may call it the never ending quest, but come 2013, YOU WILL BE THE BEST. Period! In for the ride, Thomas.

Well, the one thing I CAN promise is that I will be the bring the best Tommy to the stage! I've got some work to do to balance out my physique, but I'm already excited for the what the next couple of years will bring!

At this rate its going to be J-Rod arse next time BIG!

I will be working my arse off to be on that level the next time I compete!

I was looking at your old pics where you won your pro card.. You were lean then but your new and improved self makes it look smooth!

Subbed!

Thanks! I agree! I'm glad I ended up prepping the way I did...it really made a huge difference...

in on this journey! Your the man T

Thanks Evan! Hopefully this journal will help you on your journey!

Sporto

[Sporto1633]

Wow...what a great last week or so! I was able to spend a lot of quality time with family and friends over the long holiday weekend. All of my wife's side of the family was able to make it down for Thanksgiving and see Bryn for the first time. I went the to Michigan State vs. Purdue football game on Saturday with my brother in-law and had a blast watching the Spartans come back in the 4th quarter to win. It was amazing...the stadium was packed full and the entire fan base really gets into all the chants - which the majority of them were from the movie 300. Then last weekend, a big group of friends all rented a bus and tailgated at the IU vs. Purdue game for rivalry weekend. I didn't really care about or watch the game, but we had a blast eating all kinds of food, played a little touch football, and of course, CORNHOLE.

Other than that, these last couple of days have gone really well diet, training, and supplementation wise. I just needed a good long break from everything and took the last month to deload from training and get off most all supplementation as well as eat whatever my heart desired! As of yesterday, everything has been back in check and I am ready to start rocking this offseason!

These last 3 training days have gone really well. I feel like my strength is really working it's way back to where it was before I started dieting and that I will be 100% very soon. I was able to get in a couple of workouts during the holiday weekend with DA BEAST Derek Charlebois since I was up around where he lived for a good week or so. We hit up back one day and chest another. Since then I have hit the last 2 training days with a unique style of rest pauses and drop sets. I am going to continue this style of training for the majority of my offseason as I have found that I get very impressive gains by working out this way.

Diet and supplementation will be kept simple. For diet, I'm simply going to aim for 6 solid meals of about 12-15g fat, 50-60g carbs, 45-50g protein. I hit these numbers the last 2 days and will see how my body responds to this on a weekly basis and adjust from there. On non-training days, I will cut out a couple of carb meals and just replace with green veggies. For supplementation, I will be using a multi, efa, cla, glucosamine/chondroitan/MSM, cissus, whey, pre-workout, BCAAs and creatine. I feel like that's all I need to cover most all of my bases and not having any glaring gaps that would hinder progress.

I will start outlining my daily routine on a regular basis as well as start taking some pictures and videos for those that want to follow along. So, now that the Thanksgiving holiday is over with, and I've had enough time to eat what I want (feeling like crap in the process)and adjust to fatherhood, it's time to start this offseason en route to my next round of shows!

Sporto

[Sporto1633]

Monday - Chest/Back

BB Bench Press
305 RP 5X3X1

BB Bent Over Rows
365 RP 5X3X2

DB Incline Press
95X15
110X10
120X8
125X6 drop 95X6

HS Iso-Lateral Front Lat Pulldowns
2p+35psX15
3ppsX12
3p+25psX10
4ppsX8 drop 2p+25psX8

Free Motion Flys SS Free Motion Pulldowns
125X15/225X12
155X10/235X10
160X10/245X10
165X10/255X10

Sporto

[Sporto1633]

Tuesday - Arms/Calves

BB Decline Close-Grip Bench Press
315 RP 5X3X2

EZ Standing Curls
145 RP 5X3X2

DB Skull Crushers
45X15
50X12
60X8
65X8 drop 40X8

HS Preacher Curls
85X15
95X12
105X8
115X8 drop 70X8

Cable Rope Pushdowns
140X15
160X12
180X8 drop 120X8

DB Seated Hammer Curls
55X10
60X8
65X6 drop 45X6

Plate Loaded Seated Calf Raises
2p+25ps RP 8X5X3X1

Machine Standing Calf Raises
270 RP 8X5X3X1

Sporto

[ThaLadiesMan]

Tommy, how about some pictures/videos, or an update, champ? Blessings and best wishes.

[anti-steroids]

Tuesday - Arms/Calves

BB Decline Close-Grip Bench Press
315 RP 5X3X2

EZ Standing Curls
145 RP 5X3X2

DB Skull Crushers
45X15
50X12
60X8
65X8 drop 40X8

HS Preacher Curls
85X15
95X12
105X8
115X8 drop 70X8

Cable Rope Pushdowns
140X15
160X12
180X8 drop 120X8

DB Seated Hammer Curls
55X10
60X8
65X6 drop 45X6

Plate Loaded Seated Calf Raises
2p+25ps RP 8X5X3X1

Machine Standing Calf Raises
270 RP 8X5X3X1

Sporto

315lbs for cgbp?so thats how you get arms the size of some peoples legs!also how much weight have you gained post contest?

[The Solution]

Good work in here Tommy, look forward to the outlining of your program for the offseason. How much cardio are you going to keep in for the offseason or are you going to drop it completely? Best wishes to you and Kera on the newborn already 3 weeks old!

[stayfit2008]

OK Tom! Great to have met you in Ohio! Now its time to get your Fat on!

[anonymous]

Hey Tommy,

Congrats on becoming a father - I just became one myself (7 months old now).

Yes, one definitely needs a break from serious dieting when a newborn is in the house. But things are settling and I plan on getting that d@mn pro card next year.

Great job on the shows and best of luck in the future!

[Sporto1633]

Wednesday - Legs (Glute/Ham Focus)

BB Stiff Leg Deadlifts
455 RP 5X3X2

Machine Lying Leg Curls
110X20
140X10
140X10
150X8 drop 90X8 drop 60X8

Smith Squats - Wide Stance/Below Parallel
275X15
345X10
365X8
385X6 drop 275X8

Glute/Ham Hyperextensions
65X12
80X10
95X8

Machine Kneeling Single Leg Curls
50X15
60X12
65X10
70X8 drop 40X8

Machine Abductor/Adductor
145X20/235X20
145X20/235X20
145X20/235X20

~Starting to feel better each progressive day in the gym that I nail my nutrition and supplementation. Strength is slowly climbing back up to where it was before I started prepping and my energy is still good throughout the day. I had some eggs, turkey bacon, and ezekiel bread toast for breakfast, chicken breast sandwich for lunch, oats and whey for pre-workout meal, dextrose and whey for post workout meal, and I'm about to fix some chicken breast and sweet potatoes for my next meal. Tomorrow is a day off - I'll be in Terre haute all day shooting my commercials for the upcoming tax season. It will be nice to spend the day with family and watch them interact with Bryn...she is changing by the day! Here is a picture of her on Thanksgiving:



Topic Of The Day - Post Workout Nutrition

Today I wanted to talk a little about what I am going to be doing for post workout nutrition this offseason. This is actually going to be the only meal each day that I use a high GI source for my carbohydrates, and the majority of the time it is going to be dextrose (approximately 50g carbs worth). One, because it is cheap, and two, because it is really effective at spiking insulin for maximum glycogen replenishment. Since it is offseason, I am not worried about the insulin spike in the same way that I am when I am prepping. Along with dextrose, I will be consuming 55g whey (2.5 scoops Scivation Whey), 10g of Primaforce AAKG, and 5g of creatine monohydrate. I like my Arginine consumption POST workout, not PRE workout like most pre-workout formulas have. Mainly because it is far more effective at nutrient absorption than it is getting and maintaining a "pump" - which ultimately does nothing for composition anyway. And lastly, the daily maintenance dose of 5g of creatine monohydrate. I like plain old monohydrate because it is cheap and just as effective as ANY of the other more expensive versions of creatine. So, there you have it - that's what I am going to be doing for my post workout nutrition pretty much this entire offseason. Feel free to comment or ask questions!

Movie Quote Of The Day
"And that divides one from a champion and one from not being a champion. lf you can go through this pain barrier, you may get to be a champion. lf you can't go through, forget it. And that's what most people lack, is having the guts...the guts to go in and just say, ''l'll go through and l don't care what happens.'' lt aches, and if l fall down....l have no fear of fainting in a gym...because l know it could happen. l threw up many times while l was working out. But it doesn't matter, because it's all worth it."

Sporto

[Sporto1633]

Tommy, how about some pictures/videos, or an update, champ? Blessings and best wishes.

I will be posting some very soon!

315lbs for cgbp?so thats how you get arms the size of some peoples legs!also how much weight have you gained post contest?

Nothing beats CGBP for overall tricep mass!

I've gained a good 35lbs, but keep in mind that with my wife being due any day after my contests, I wasn't concerned with reverse dieting this time around...so I put it on rather quickly. But, now that nutrition is in check, I'm sure I will recomp pretty well at this weight as my strength continues to climb!

Good work in here Tommy, look forward to the outlining of your program for the offseason. How much cardio are you going to keep in for the offseason or are you going to drop it completely? Best wishes to you and Kera on the newborn already 3 weeks old!

I will be doing a little bit of cardio on non-training days that I have time to do so. The main reasons being that a) I love being active and want to be doing at least SOMETHING every day, and b) I want to maintain good cardio health.

OK Tom! Great to have met you in Ohio! Now its time to get your Fat on!

It was nice meeting you as well! And believe me, the fat is already on lol!

Hey Tommy,

Congrats on becoming a father - I just became one myself (7 months old now).

Yes, one definitely needs a break from serious dieting when a newborn is in the house. But things are settling and I plan on getting that d@mn pro card next year.

Great job on the shows and best of luck in the future!

Thanks Brad and congrats to you as well!

Ah yes, the newborn definitely changes things and it does make things a little more difficult to live the bodybuilding lifestyle, but my wife and I will make it happen!

Best of luck to you as well on your pro card venture, and if you are looking for some guidance, feel free to hit me up when the time comes!

Sporto

[anonymous]

Thanks Brad and congrats to you as well!

Ah yes, the newborn definitely changes things and it does make things a little more difficult to live the bodybuilding lifestyle, but my wife and I will make it happen!

Best of luck to you as well on your pro card venture, and if you are looking for some guidance, feel free to hit me up when the time comes!

Sporto

Thanks for the support. I will hit you up when I get down to the diet suffering. And I will be following you on here as well.

Yeah, my son is now 7 months old and is absolutely hilarious!

The best,

Brad

[adamjohn32]

Just found this thread, will be following your off-season progress. You've been such an inspiration Tommy, looking forward to all the pics, vids, and diet/training info! Take care and congrats on your shows and being a new father.

[bwelch1985]

Hey Tommy, I'm sure you know that most on this board have very little concern w/ the GI scale and attempting to control insulin...myself included. As I understand it, a meal containing a mixture of fat and protein in addition to a high GI carb source pretty much nullifies any huge effect that carb may have on insulin.

My question is: Have you done any experimentation in monitoring your blood glucose levels (w/ a glucometer or some similar tool) to see if there is a direct correlation between certain meals (such as a dextrose/whey meal compared to a chicken/sweet potato meal) and their effect on insulin?

I know Barn01 has been doing some experimentation on himself in that arena and, if I understand correctly, has had pretty insignificant findings...

[Sporto1633]

Friday - Chest/Triceps

Barbell Incline Bench Press
305 RP 5X3X1

EZ Skull Crushers
165 RP 8X4X2

Machine Hammer Strength Decline Press
80X15
95X12
110X10
115X8 drop 65X8

Smith Incline Press (2 second pause at bottom)
235X10
255X8
275X6
295X4 drop 205X6 drop 155X8

Dumbbell Low Incline Flys
70X15
75X12
80X10
85X8 drop 55X8

V-Bar Pushdowns
190X20
210X15
230X12
250X10
255X8 drop 140X10

~Ahh...had a nice day off yesterday and was able to shoot my commercials for the upcoming tax season. Afterwards, I spent some time with the family before heading back to settle in. This morning was nice because I was able to sleep in for a change! I'll be staying up late tonight with the baby so my wife can go to bed early and sleep in tomorrow. We make a great team! I guess that just means I can stay up and catch up on Dexter for once lol. Today's workout went smooth. Strength is still slowly climbing up and my endurance feels on par as well. My body weight is holding at about 225, which is a really good weight for me to grow at. I believe the 3000 calorie diet will keep me close to here, yet provide what I need to continue to grow and gain strength. We shall see! The rest pauses feel better and better and the added drop sets haven't effected my recovery at all. Tomorrow I will really be going to task - I have a big back day planned and I expect another great workout ahead of me!

Topic Of The Day - Mind/Muscle Connection - Chest

I had someone ask for advice today in the gym about chest exercises. One of the main things I always try to tell people is to focus on the mind/muscle connection of the muscle they are trying to work. Sometimes, that's much easier said than done. With chest, one of the things I like to do is focus on my ELBOWS. I find that if I stop focusing on my hands and focus on my ELBOWS doing the pressing, my chest ultimately gets the majority of the work. Keep the chest puffed out (like how the macho boys puff their chest out in front of the ladies) and the shoulder blades pinched together...that way you get the chest to do the majority of the work. You may have to drop the weight, but it will recruit your chest much better!


Movie Quote Of The Day
"Billy...when I say I'm thirsty, it doesn't mean I want you to bring me a glass of water. I want you to sympathize. I want you to say, 'Gloria, I too know what it feels like to be thirsty. I too have had a dry mouth.' I want you to connect with me Billy...through sharing and understanding of dry mouthedness."

Sporto

[Sporto1633]

Thanks for the support. I will hit you up when I get down to the diet suffering. And I will be following you on here as well.

Yeah, my son is now 7 months old and is absolutely hilarious!

The best,

Brad

Awesome! I'm just trying to stay in the moment and enjoy watching her change on a daily basis It won't be long before she starts to develop her personality!

Just found this thread, will be following your off-season progress. You've been such an inspiration Tommy, looking forward to all the pics, vids, and diet/training info! Take care and congrats on your shows and being a new father.

Thanks Adam - that means a lot!

Hey Tommy, I'm sure you know that most on this board have very little concern w/ the GI scale and attempting to control insulin...myself included. As I understand it, a meal containing a mixture of fat and protein in addition to a high GI carb source pretty much nullifies any huge effect that carb may have on insulin.

My question is: Have you done any experimentation in monitoring your blood glucose levels (w/ a glucometer or some similar tool) to see if there is a direct correlation between certain meals (such as a dextrose/whey meal compared to a chicken/sweet potato meal) and their effect on insulin?

I know Barn01 has been doing some experimentation on himself in that arena and, if I understand correctly, has had pretty insignificant findings...

I'm aware of what "most" believe as I used to prescribe to a lot of the same ideas that "most" on this board prescribe to

Also, the need to control insulin does depend on the insulin sensitivity/resistance of the person in question...which of course, changes in everyone as they age whether you were blessed in this department or not.

Furthermore, adding protein/fat to a meal with a high GI carb source doesn't "nullify" anything completely. The effect is still there, but what you may or may not experience depends highly on how efficient insulin is in your individual body. Most of the people you are referring to on here are young have yet to experience the body changes that will inevitably come. Sure, they may get away with some thing snow, but that will surely change.

Another thing, ask ANYONE who is more IR if they can feel a difference in the two meals you questioned. They will tell you there is a big difference. If GI didn't matter at all no matter what, do you think diabetics would have all the problems they do? So it all depends.

And, with respect to the majority of bodybuilders (you will always have exceptions to the rule and will look awesome in spite of what they do), there is a much different "look" while being at the same level of leanness when one controls insulin and food source. A lot of guys can get lean with glutes, but they can't seem to figure out why they don't look hard and grainy

Sporto

[co1e_train]

Hey Sporto,


i had a quick question for clarity about post workout carbs and what kind of GI the carb is. Does it really matter at the end of the day? I normally use oats as my post workout source and i have had good gains. I just ask cause there are, like anything else, 13423 opinions. Im with most of the people here on the board about not caring what the GI is so I guess i just want to understand it more than I do for the sake of having more knowledge.



-the train

[bwelch1985]

Hey Sporto,


i had a quick question for clarity about post workout carbs and what kind of GI the carb is. Does it really matter at the end of the day? I normally use oats as my post workout source and i have had good gains. I just ask cause there are, like anything else, 13423 opinions. Im with most of the people here on the board about not caring what the GI is so I guess i just want to understand it more than I do for the sake of having more knowledge.



-the train

Tommy addressed this pretty well in the post above yours.


As far as the "hard, grainy" look goes, obviously a significant factor there is simply outstanding conditioning. You achieved, quite possibly, the best conditioning I've ever seen this year. I mean, your face alone spoke volumes on how retardedly lean you got...and I don't even need to mention the gl00tz! I'm sure you would agree that the months of hard dieting and training were the biggest factors in determining your incredible shape.

Now, when it comes to the little extra things BEYOND just getting freakshow lean...such as water, sodium, food sources, insulin control, supplementation...I would definately be interested in hearing your thoughts on these subjects and what you've learned this year about manipulating these things to truly benefit your physique. Obviously the minute details are insignificant as every body is different, but I hope you'll be willing to share some specifics of your prep as it relates to these topics (i.e. what were the food source rules you followed?, what supplements did you take and when?, how did you manipulate sodium/potassium/water in the final week?)

Basically I'm just interested in learning about some of the "little things" that are not well known on this board that you've clearly gotten a firm grasp on during your prep...any information you're willing to divulge I'm really anxious to hear!

Sorry for the wall of text and thanks Tommy!

[anti-steroids]

Movie Quote Of The Day
"Billy...when I say I'm thirsty, it doesn't mean I want you to bring me a glass of water. I want you to sympathize. I want you to say, 'Gloria, I too know what it feels like to be thirsty. I too have had a dry mouth.' I want you to connect with me Billy...through sharing and understanding of dry mouthedness."

Sporto

ha! White men cant jump!

[JohnBrowne]

I'm aware of what "most" believe as I used to prescribe to a lot of the same ideas that "most" on this board prescribe to

Also, the need to control insulin does depend on the insulin sensitivity/resistance of the person in question...which of course, changes in everyone as they age whether you were blessed in this department or not.

Furthermore, adding protein/fat to a meal with a high GI carb source doesn't "nullify" anything completely. The effect is still there, but what you may or may not experience depends highly on how efficient insulin is in your individual body. Most of the people you are referring to on here are young have yet to experience the body changes that will inevitably come. Sure, they may get away with some thing snow, but that will surely change.

Another thing, ask ANYONE who is more IR if they can feel a difference in the two meals you questioned. They will tell you there is a big difference. If GI didn't matter at all no matter what, do you think diabetics would have all the problems they do? So it all depends.

And, with respect to the majority of bodybuilders (you will always have exceptions to the rule and will look awesome in spite of what they do), there is a much different "look" while being at the same level of leanness when one controls insulin and food source. A lot of guys can get lean with glutes, but they can't seem to figure out why they don't look hard and grainy

Sporto

I see guys shift from the broscience to valid science all the time but to see you move back towards perpetuating classic bodybuilding myths is truly unfortunate.

[DanTheManB]

I see guys shift from the broscience to valid science all the time but to see you move back towards perpetuating classic bodybuilding myths is truly unfortunate.

Dont listen to him tommy, he's a strong hater!

I hear you bout GI ....so I'll be your assistant lab partner in Bro Science

[zmcdole]

I'll be following along more closely than I thought. I'm gonna be a daddy as well in May. It will be nice to follow someone who shares the same passion and is a father.

[JohnBrowne]

Dont listen to him tommy, he's a strong hater!

I hear you bout GI ....so I'll be your assistant lab partner in Bro Science

Yeah this is something we disagree on. GI/GL/II/IL is all irrelevant in any realistically practical situation for a bodybuilder.

[DanTheManB]

Yeah this is something we disagree on. GI/GL/II/IL is all irrelevant in any realistically practical situation for a bodybuilder.

I'm only disagreeing sarcastically....


*secretly chooses barley over poptarts anyway*

[AustrianOakJr]

First, Congrats Tommy!!! That is a one cute kid.......good thing she gets her looks from mom.

I'll be following along more closely than I thought. I'm gonna be a daddy as well in May. It will be nice to follow someone who shares the same passion and is a father.

Congrats to you as well! Fatherhood adds a whole other dimension to this sport.....and well, just about anything. Learning to live your dreams and passions while putting your kids ahead of yourself is very, very difficult....especially towards the end of a prep when your mind is 100% focused on what you need to accomplish....and youre grumpy and tired. Its all you can do to exert the effort and tell yourself that your fam has to come first.

Basically I'm just interested in learning about some of the "little things" that are not well known on this board that you've clearly gotten a firm grasp on during your prep...any information you're willing to divulge I'm really anxious to hear!

!

I second this motion! .....realizing that this is individual to you, Tommy.....but it would be interesting to look into the things that you learned about yourself.

[Work-Hard]

I have always prescribed to the follwoing notion:

Regardless of whether GI has a significant impact on the ability get lean, in general, lower GI foods (sweet potatos, oats, brown rice, veggies and fruit) have a higher and more complex micronutrient profile. This has always lead me to the assumption that a diet high in nutritionally dense food would lead to a more appealing, dry, well conditioned physique.

Again, just my opinion so take it for what its worth.

[DanTheManB]

I have always prescribed to the follwoing notion:

Regardless of whether GI has a significant impact on the ability get lean, in general, lower GI foods (sweet potatos, oats, brown rice, veggies and fruit) have a higher and more complex micronutrient profile. This has always lead me to the assumption that a diet high in nutritionally dense food would lead to a more appealing, dry, well conditioned physique.

Again, just my opinion so take it for what its worth.

agree 100%...the less additives the better

[JohnBrowne]

I have always prescribed to the follwoing notion:

Regardless of whether GI has a significant impact on the ability get lean, in general, lower GI foods (sweet potatos, oats, brown rice, veggies and fruit) have a higher and more complex micronutrient profile. This has always lead me to the assumption that a diet high in nutritionally dense food would lead to a more appealing, dry, well conditioned physique.

Again, just my opinion so take it for what its worth.

Oh I absolutely agree with that and I'm not one of the radical "antibroscientists" that will tell people to eat **** just because they "can".

But in terms of insulin manipulation... no matter what you eat you can't manipulate it to any meaningful degree without bringing in exogenous humulin.

[Sporto1633]

Saturday - Back/Biceps

Barbell Rack Deadlifts
Top Set: 585X8

EZ Preacher Curls
125 RP 8X5X3X1

Nautilus XP Load Lat Pull-Downs
3ppsX15
3p+25psX12
4ppsX10
4p+25psX8 drop 2p+25psX8

Seated Hammer Curls
60X10
65X8
70X7 drop 45X8

Seated Close Grip Cable Rows SS Smith Machine Shrugs
270X10/365X10
285X10x405X10

Nautilus Nitro Machine Preacher Curls SS Standing Rope Hammer Curls
140X10/52.5X12
155X8 drop 95X8/52.5X12

~Today didn't start off very well. A very good ollege friend of mine, out of nowhere, suddenly turned on me this morning. This was a guy whom I considered to be a very good friend...we were lifting buddies all through college, hung out all the time, was in the same fraternity, etc. Anyway, I tried to keep in touch with him as much as I could ever since we graduated college and went separate ways. He actually competed in the Mr. ISU the year before I did, so he was a fellow bodybuilder as well - although I don't think he has competed since then. Well, as far as I knew, we were still good friends...I tried meeting up with him a couple times while I was traveling for Scivation this summer, but it didn't end up working out. Well, according to him, I guess I am the most self-absorbed person he knows and I only care about myself - his proof is the Inside The Life video (#15) where I make a comment that backstage before a contest I only worry about and focus on myself. On top of that, supposedly I'm this huge drug user because back in college I guess I had some back acne or something (this is coming from a guy who also admitted to me he was juicing). Anyway, it sucks because this was all unbeknownst to me that he apparently felt this way until today. So I started off the day losing what I thought was a good friend. At first I was a little sad about it, then as I talked about it at the gym, I started to get a little pissed - that's when I just fueled it into the workout to bump the weights up a little more and make the most of it. Now, I'm over it and moving on! Sorry for the mini rant, but I think it helps to write stuff like this out sometimes and show that we all go through things like this in life and it's how hwe choose to handle it and grow from it that makes us who we are.

The workout started off with a bang - I was able to rack deadlift 585 for 8 reps without a belt, and it felt GREAT! My next rotation through this workout, I'm going to incorporate a little something different to start off each day, and knowing that I can do this 8 times has me excited for the next back workout Everything felt pretty good today and my strength is just about back to where it was before I started dieting. I'm maintaining weight, hitting my meals, and keeping up with my supplementation. So far so good. I have a lot of work to do, and this is only the beginning! Tonight, I'm going to take a "free" meal and have date might with the wifey and princess. Tomorrow, I'm either gonna work in a leg day after church or take the day off and do some light cardio and stretching...it all depends on how the lower back and core feels tomorrow after thos rack deads!

Topic Of The Day - Relationships

Something that I firmly believe in is that one of the most important things we can do with our lives is develop friendships/rrelationhips with people. I believe that it's the intangible things in life that truly matter as opposed to the physical things - toys, house, cars, etc. Honestly, I even feel like that is one thing that may truly hold beyond this life into the next...those connections we develop with other people. I guess that's why it hit me pretty hard to lose a good friend today out of nowhere. I realize that you can't please everyone, and sometimes no matter what you do and how benevolent your agenda is, there will always be people out there waiting to try and tear you down and claim your intentions aren't genuine. That's just part of life. It's times like these where I like to step back and take a look at all the good I have in my life that I have been blessed with and put my focus back on the things that truly matter...because at the end of the day, that's what is most important to me

Movie Quote Of The Day

"Gozer the Traveler. He will come in one of the pre-chosen forms. During the rectification of the Vuldrini, the traveler came as a large and moving Torg! Then, during the third reconciliation of the last of the McKetrick supplicants, they chose a new form for him: that of a giant Slor! Many Shuvs and Zuuls knew what it was to be roasted in the depths of the Slor that day, I can tell you!"

Sporto

[InclineDBPresss]

Always an inspiration and Topic of the day is a great addition! Do you have a comment on high reps vs low reps