Vitackic, Hydroxycut Hardcore, and Whiteflood

**vegasvln** · 01-11-2009, 07:12 PM

Started these about a week ago...finishing up my tub of Whiteflood but I will be getting more. I will start the Hydroxycut Hardcore during months 2 and 3. The first month I will lifting heavy (3 to 6 reps), the 2nd month I will move to the 8-12 reps, and the final month I will be at 12-25 reps. I have listed some of the workouts that I have posted this past week to catch up.

01/07/09
Shoulder Press (smith)

95x10 135x8 155x6 185x5 205x3 210(2)185(2)135(6)

Dbl Press

50x6 55x6 60x6 65x6 70x6

Lateral Raises (Mach)

40x8 65x6 80x6 95x6 110x6

Rear Laterals (Free Motion Mach)

30x10 35x10 40x6 45x6 50x6

01/08/09
15 min. run/walk treadmill HR 125-145

Close Grip Bench w/Dbl Curls

185x6 205x6 225x6 245x3

30x8 35x8 40x6 45x6

Overhead Tricep Ext w/Ham Curls

50x8 60x8 70x6 80x6

35x8 40x6 45x8 50x6

Pressdowns w/1-Arm Preacher Curls

80x10 87.5x6 95x6 105x6

25x8 30x6 35x6 40x6

Tri-Ext Mach./Curls Mach.

100x6 120x6 140x5 140x5

100x6 100x6 100x5 100x6

01/10/09
Legs

Leg Press w/calves

180x10 270x10 360x10 540x8 720x6 810x6 900x5

180x10 270x10 360x10 540x8 720x6 810x6

Squats (smith) w/Standing Calf Raises

225x6 275x6 315x6 365x6 405x5

255x6 270x6 285x6 300x5

Deadlifts

135x6 185x6 205x6 225x6 240x4

Single Leg Ext. w/Single Leg Curls

60x8 80x8 90x6 100x5

60x6 70x6 80x6 90x5

Back Ext. w/Crunches

235x10 235x10 235x10

0x20 0x20 0x20

01/11/09
Chest 20 min. walk/run treadmill for warm-up 130-150 HR

Incline Press w/Curls (Ham. Str.) Backed off on last set so I wouldn?t hurt my shoulder?no spotter

135x8 185x6 225x6 245x3 185x8

50x8 60x6 70x6 80x6 90x6

Incline Flyes w/Ham. Curls

40x8 50x8 60x6 70x6 80x6

35x8 40x6 45x6 50x6 55x6

Decline (Ham. Str.) w/E-Z Bar Curls Did not go heavy on these cause they bother my should if I do

140x8 180x8 200x8 220x6

45x8 65x6 75x6 85x6

Cable Flyes w/Prone Curls (Mach) Light finishing movement

30x12 40x10 50x10

40x8 40x8 40x8

**lifthard72** · 01-11-2009, 07:27 PM

your new workout... it wouldnt be out of muscle and fitness would it??? cuz im running that one in a controlled labs/ON log right now

**vegasvln** · 01-11-2009, 07:36 PM

Yes...in fact it is the 12 Week transformation program out of this months or last months magazine...Currently doing the 911 Fitness and Muscletech Challenge.

**lifthard72** · 01-11-2009, 07:38 PM

ahhh nice man ill have to keep an eye out for this one the overall plan seems pretty nice repped for good taste in workouts

**vegasvln** · 01-11-2009, 07:41 PM

Thx...returned the favor on the rep. Good luck with your program also. We will see how well the program worksout for both of us.

**lifthard72** · 01-11-2009, 07:43 PM

dont know if i got ya on the rep if not ill wait untill recharge

**vegasvln** · 01-12-2009, 09:31 PM

No workout today...This is my first midnight shift and went to my wifes dr. appoint. today. Our baby girl will be here in a few weeks and we can't wait. Will be working out when I get up this afternoon. Back Day

**vegasvln** · 01-13-2009, 08:48 PM

Worked back today...felt a slight twinge in my neck so wasn't sure how it would go. Pulldowns didn't start out to well, but my workout ended up alot better.

8 min. treadmill for warm-up

Pulldowns
100x12 130x8 175x6 205x6 235x6 265x6

1-Arm Low Rows (Ham. Str.)
45x8 70x6 90x115 135x6

Deadlifts (Smith)
185x6 245x6 295x6 335x6

Seated Rows
140x6 180x6 200x6 220x6 240x6

Back Ext. w/ Weighted Crunches
250x10 250x10 250x10
10x15 10x15 10x15

Surprised I went up in weight on Deadlifts/Seated Rows/Back Ext.

**vegasvln** · 01-14-2009, 06:16 PM

Had a longer than usual workout today and can't complain...Only negative was I went late and the gym was packed. I did shoulders and triceps with a 10 min. warm up on the treadmil and then 15 min walk/run on the treadmill.

Shoulders

Dbl Press
35x12 45x8 55x8 65x6 75x5

Shlder Pres (Ham.Str MTS weight is for individual arm)
100x8 110x7 120x6 130x5

Dbl Side Laterals
10x10 15x8 20x8 25x6
Machine Laterals
120x6 140x6

Shrugs (Smith)
135x10 225x8 275x8 315x6 335x5

Dbl Bent Over Rear Lat.
35x8 40x7 45x6 50x5

Triceps

Close Grip Bch
135x12 185x6 205x6 225x4 (surprised Triceps were burnt already)

Seated Overhead Dbl Ext.
60x8 70x6 80x6 85x5

Pressdowns
60x8 70x8 85x8 100x6

**MantisStriker** · 01-14-2009, 06:18 PM

hows the vitakic?

i just started whiteflood and so far its good

**vegasvln** · 01-15-2009, 08:20 PM

The Vitackic seems pretty good...will see how it is for the next week...I am out of White Flood and will get a second tub next Friday. I did legs today but for some reason felt pretty weak.

10 min Treadmill

Squats (MTS Ham. Str.)
140x12 230x10 280x10 320x10 370x10

Lying Leg Curls
65x10 80x10 95x10 110x8

40 Degree Leg Press w/calves
450x12 540x12 630x10 720x10
450x12 540x12 630x10 720x10

Kneeling Leg curl
75x10 65x10 55x10 55x8

Linear Hack squat w/Straight Leg Deadlift
90x8 90x8 90x8
95x8 95x8 95x8

10 min. Treadmill

**vegasvln** · 01-19-2009, 07:26 PM

Back to the gym today. I needed the couple of days off because my body was tired. I think I will stick to 2 days on with one day off for recuperation. Worked back and felt good.

20 Mins. Treadmill and 10 mins. Bike

Pulldowns (Hammer Str)
90x15 140x12 180x6 230x6 270x6 320x6

Single Arm Low Row (Ham. Str)
90x6 115x6 135x6 150x6

Brbl Row (Smith)
185x6 205x6 225x6 245x6

Deadlifts (Smith)
225x6 275x6 295x3 315x3

Seated Rows
140x6 160x6 180x6 200x6

11 mins Bike

**vegasvln** · 01-20-2009, 10:33 PM

Felt good and had another decent workout today. I have slowed down my reps and I am trying to concentrate more on feeling the muscle I am working. I decide to try and do triceps with shoulders and not sure if I like it or not. I felt that I wasn't able to increase my weight on the shoulder movements due to the fact my tris were burnt.

10 mins Bike

Shoulders & Triceps
Dbl Press w/Pressdowns
30x15 35x12 50x8 60x6 70x5 75x5
40x15 50x10 85x8 00x6 85x112 87.5x10

Side Lat. (Mach) w/close grip Bch
80x6 85x8 95x8 105x10
135x8 185x6 205x6 225(5)185(4)135(5) Dropset

Upright Rows (Smith) w/1-Arm Overhead Ext
135x6 145x6 155x5
25x6 30x6 35x6 Left out set due to running out of time

Incle Rear Delts w/Kickbacks
30x8 35x8 40x8
10x8 10x8 10x8

**vegasvln** · 01-23-2009, 06:38 PM

I am listing yesterdays and todays workout. At this point I am only taking the Vitakic and protein. I have been out of Whiteflood for a week now. I will be taking another week off before I start back on the WF.

Legs 15 min Treadmill before and 10 min. Bike afterwards.

Hammer Strength V-Squat
90x15 180x10 270x6 360x6 410x6 430x6

Squats (Smith) w/Calf Raises (Mach)
135x10 185x8 225x6 275x6 315x6 365x6
180x20 180x20 180x15 180x15 180x15

Single Leg Ext. w/Leg Curls
65x8 75x8 85x8 95x6
80x8 95x8 110x8 125x6

Kneeling Leg Curls
50x8 60x8 70x6 75x6

Today I did Chest and Biceps

25 Min. Treadmill Walk/Run

Incline (Smith) w/Dbl Curls
135x12 155x10 185x8 225x6 245x5 265x2
20x10 25x10 35x8 40x6 45x6

Decline Bch w/Hammer Curls
135x8 185x6 205x6 225x6
25x10 30x8 40x8 45x8

Incline Flyes w/1-Arm Preacher Curls
45x8 55x8 65x6 80x6
30x6 35x6 40x6 45x5

Bench w/Curls Ham. Str. MTS
135x12 185x6 225x6 245x3
20x8 30x8 40x8 50x8

Let me know what you think.

**vegasvln** · 01-25-2009, 05:15 PM

Had a decent workout on back today and I felt pretty strong even without the White Flood. I will start back on the White Flood when I switch to the next routine. That should hapeen around the 3rd of February and I will be in the 8-12 rep range. The Vitakic and BCAAs are helping me with my strength and rep counts.

Back 15 Min. Treadmill and 15 Min. Bike Heart Rate 135-155

Hammer Strength Iso-Lat. Row

90x12 140x10 180x8 270x8 320x8 3706

Hammer Strength Iso-Lat. Wide Pulldowns

180x8 270x6 320x6 340(5)320(5)180(6) last set dropset

Hammer Strength Iso-Let Low Row

180x6 230x6 250x6 270(8)200(6)180(6) last set dropset

Deadlifts...Not much left in tank at this point

135x8 225x6 275x6 295x5

Back Ext. (Mach)/Weighted Crunches

225x10 225x10 225x10

20x15 20x15 20x15

**vegasvln** · 01-27-2009, 07:30 PM

Had a pretty decent workout today on shoulders. I decided to use this week to try and get workout weights for the increased reps for my next phase. Still just using the Vitakic but next Monday I will begin using the Hydroxycut and start back on the White Flood. Will also update my stats then also.

Shoulders

Shoulder Press (Smith)
95x12 135x8 155x8 175x8 195(5)175(3)155(3)135(3) Dropset

Lateral Raises (Mach)
55x10 70x10 85x8 100x8

Upright Rows
65x8 85x8 95x8 105x6

Rear Lat. Raises (Incline Bch) Felt twinge in shoulder with 35's
35x6 20x8 20x8 20x8

Dbl Shrugs
60x10 70x10 80x10 90x10

Brbl Shrugs
225x8 245x8 255x8

Back Ext. w/Crunches
250x10 250x10 250x10
5x20 5x20 5x15

Did not use the Smith mach. on the upright rows and shoulders did not like it. Will drop weight next time to help prevent injury.

**vegasvln** · 01-28-2009, 09:21 PM

Gym was very packed...so I only got in a very short leg workout...Disappointed with it to tell you the truth.

Legs...25 min. Bike 1350145 HR

Squats (Smith) w/Calves
135x12 185x10 225x8 275x8 295x8 315x8
180x12 230x12 270x12 320x12 350x12

Leg Press w/calves
540x10 630x8 720x8 810x8
540x12 630x12 720x10

Single Leg Leg Ext.
50x10 60x10 70x10

Happy that I bought my large tub of White Flood today...Will start it tomorrow. I will not be working out Friday-Sun because my baby girl (C-Section) will be here on Friday.

**vegasvln** · 02-04-2009, 06:10 PM

Haven't worked out since last Thursday because my baby girl was born on Friday. She was 10 lbs and 21 inches long. She was in ICU a cuople of days because she has baby jaundice, but she will be okay and we got to bring her home today. I did chest and biceps today but was tired due to not getting to much sleep over the last 5 days. I started back on WF and also started the Hydroxycuts. I had a tremendous pump in my forearms and biceps which kind of interferred with my chest workout. I did not use the Smith machine today but lowered the weight and did more reps. I don't think my baody likes doing 8-12 reps becuase my cardio sucks. I really like the 6 rep range but I have to persevere over the next 2 phases. So here is my first workout of Phase II.

Chest and Biceps 20 min. Bike 140-155 HR

Incline Bench w/Ham. Str. Seated Curls
135x12 155x10 175x10 195x8 215x6
45x12 55x10 65x10 65x10 75x8

Incline Dbl Press/Barbell curls
50x12 60x10 70x10 80x6 Last set lost energy real quick
65x10 65x10 65x10 65x8

Decline Barbell Bench w/Ham Curls
155x10 175x10 195x7 175x8
25x10 30x8 35x10 40x8

Incline Flyes w/Ham. Str. MTS Curls Weight is single arm
40x12 45x12 50x10 55x8
35x12 40x10 45x8 45x8

**vegasvln** · 02-05-2009, 09:20 PM

Now that my baby girl Peyton is here, I will have to work that much harder. Going to need to be in shape to keep up with her. TodayI did back and triceps. In hindsight I should have done legs because I think resting my biceps and triceps would have been better for my back workout. My grip was giving out by the least set of each exercise, but still had decent workout. Still can't believe how those extra 2-4 reps a set just kill me. Let me know what you think?

Back/Triceps 10 min. Bike 135-145 HR

Deadlifts (Smith)
135x10 155x10 185x10 205x10 235x8

Ham. Str. Pulldowns
180x10 200x10 230x10 250x8

Ham. Str. Low Rows
180x10 200x8 220x10 240x8

Ham. Str. Rows
90x12 180x10 200x10 220x10

Tricep Pushdowns
50x18 60x15 70x15 85x8

Overhead Dbl Ext.
50x10 55x10 60x10 70x8

Reverse Pressdowns
15x10 15x8 15x8 15x8 Just burnt...nothing left in my triceps.

**vegasvln** · 02-08-2009, 07:42 PM

Worked shoulders today and I had a lot better ebergy today. The White Flood and Hydroxycuts did the job. Still feeling out the weight and reps for each exercise, but I was pretty happy with what I did today.

Shoulders...10 min. on Bike 125-135 HR

Dbl Press
25x20 30x15 40x12 50x12 60x10 70x8

Barbell Press (Smith) w/Bentover Dbl Laterals
95x12 115x12 135x10 155x8
15x12 20x10 25x10 30x8

Dbl Side Lat. w/Rear Lat. (Band)
15x12 20x01 25x8
x20 x15 x15

Upright Rows (Smith) w/Ham Str Shrugs
95x10 115x8 135x8
180x8 200x12 270x10

Dbl Shrugs...6 sec. reps
60x8 70x6 80x7

**vegasvln** · 02-09-2009, 07:04 PM

I did legs today and felt okay...Did not have my normal journal so I guessed at what weight I should be doing. I compared and the weights were similar to last workout which was disappointing.

Legs

Squats (Smith) w/Calves
95x10 135x10 185x8 225x8 275x8 305x8
180x15 270x12 320x12 320x12

Leg Press w/Calves
450x12 540x12 630x10 720x9
450x12 540x12 630x12

Stiff Leg Deadlifts (Smith)
95x10 135x10 155x10 185x10

Single Leg Ext. w/Single Leg Curls
50x10 60x10 70x10 75x10
40x10 50x10 60x10 65x10

**vegasvln** · 02-11-2009, 01:54 PM

I did chest today and felt pretty good...Tried a combination of heavy and higher reps and was getting that winded feeling but feeling good about the weight I was pushing. Yesterday I did the regular bench max (300 lbs) to see where I was at.

Chest

Incline Bench w/Dbl Curls
155x6 185x6 205x6 225x6 245x1
30x6 35x6 40x6 45x6

Incline Dbl Press w/Ham. Str. Seated Curl
70x8 80x8 90x6 100x5
55x10 65x8 75x6 80x4

Incline Flyes w/Ham Curls
50x8 55x8 60x8 65x8
30x8 35x8 40x8 45x6

Decline Press
185x6 205x6 225x6 235x4

**vegasvln** · 02-12-2009, 04:04 PM

I did back and had good energy. I worked out at 8am on an empty stomach and almost made my self sick.

Back...20 min. Treadmill/ 10 min. bike 135-145

Barbell Rows (Smith)
95x10 135x8 185x6 225x6 275x6 295(5)245(5)185(8)135(10) Dropset

Dumbell Rows
50x8 60x8 70x8 80x6

Ham. Str. Pulldowns
200x8 220x8 240x8 270x8

Seated Rows
120x8 140x8 160x8 180x7

Back Ext. (Mach)
250x12 250x12 250x12 250x12

**vegasvln** · 02-15-2009, 02:33 PM

2 Days off from the gym...not planned. Today I did shoulders and Sundays are great because no one is ever there. Enjoyed the workout but I have a slight stiff neck.

Shoulders...20 min. Bike 140-150 HR

Dumbell Press
35x15 40x12 45x12 50x8 55x7

Barbell Press (Smith)
135x8 155x8 175x8 195x5

Side Laterals (Mach)
80x10 95x10 100x8

Rear Laterals (Free Motion Mach)
40x10 60x10 70x10

Rear Lat. (Pec Dec)
60x8 70x8 80x8

Shrugs (Smith)
185x10 225x10 275x10 325x7

**vegasvln** · 02-23-2009, 05:22 PM

First day back in a week...my stiff neck finally went away but I still have a knot in my right shoulder blade are that seems to exhaust my right arm...it's really annoying and uncomfortable when I try to sleep. I did back today in attempt to try and strengthing the area...I believe I get this (often) because of my shoulders being pulled forward and my chest over powers my back. I think I will be cutting out the chest flyes for awhile to see if that helps also.

Back and Triceps...15 min. Treadmill/15 min. Bike
Barbell Rows w/Press Downs
95x25 115x25 125x20
35x25 40x25 45x25

Ham. Str. Pulldowns w/Overhead Tricep Ext.
90x25 110x25 140x15
50x25 50x20 50x15

Ham. Str. Lat. Row w/Close grip Bench
90x25 100x20 110x20
95x15 115x15 135x15

MTS High Row w/Free Motion Tricep
30x25 35x25 40x25
30x25 40x25 50x30

This work out was really light but exhausting...One thing I noticed was my forearms get really pumped and give out before my larger muscles do...one way to help build my forearms I guess.

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