"Pursuit of Perfection" Journey to the 2012 WNBF Natural Buckeye Classic

[Justin.Martin]

Hello again everyone. I am coming off the Youngstown Cardinal Classic this past weekend and I went right into my next prep. I learned so much over the past 6 months as I went into my first show. I did place 3rd in the Men's Open Bantam class and was about 17 pounds under weight for the class. (pics on profile) I jumped right into the game and didnt give myself nearly as much time as one should when preparing for a contest. Especially someone who is new to the sport and just lifting in general. I made some solid gains and I am really pleased with how my physique looked overall.

I have big dream and hopes for 2012. This will be my first real prep as I attempt to gain 15-18lbs of raw lean muscle. I will be hitting the gym harder and more intense than ever. Not to mention I have a much better understanding about foods and how to eat. I have some really great people in my corner backing me and it should make for an amazing off season training.

Now lets get down to business. I will be training 5 days a week over starting out with my prep. I am currently attending college 2 nights a week and will be taking Tuesday and Thursdays off from training to focus on school. This has lead to somewhat of an interesting training split.
Sunday- Legs (Hammies, Glutes, Calves)
Monday- Heavy Arms
Tuesday- off
Wednesday- Legs (Quads, Calves)
Thursday- off
Friday- Chest + Light Tri's
Saturday- Back, Light Bi's, Shoulders

As far as off season diet goes, I will be tracking my protein, carbs and fat intake just to make sure I make my goals. High amounts of protein and carbs while keeping the fat still kind of lower. Roughly 1.7g Protein per pound per day, 2g carbs per pound per day and .5-.7g fat per pound per day. This is bulk time. Big Meals for Big Gains. The diet will be adjusting and changing as my body reacts to the big increase in calories. As I gain, the food will continue to go up as well.

Supplements I will be taking over the course of my training will be:
Beverly International Multi-Vitamin
Beverly International Creatine
Optimum Nutrition Serious Mass
Optimum Nutrition Casein Protein
Scivation Quake 10.0
Scivation Xtend
Scivation Whey

I will not settle for anything less than 1st Place. To steal a line for Layne, "If I lose, it wont be because I was out worked." I would like to go ahead and thank Rich Lauro, James McGuire and Terrell Campbell at Beyond Limits Training for all the support they have given me.

"You Won't Win, Because I Can't Lose"

[Justin.Martin]

Today was Heavy Arm day. Felt really good going into the gym for the first time with some carbs back in my system. I was able to get after it pretty rough. Just kept pushing myself. My arms were a little lacking from my last show so hopefully over the course of this prep I get some solid gains.

Arm Blaster BB Curl
55x12
65x10
75x8
I love the isolation of the Arm Blaster and I get a much more effective lift using it.

Close Grip Bench
95x12
115x10
125x8

Dumbbell Curl
30x13
35x10
40x8
not really sure why I kept going after 12 but I went ahead and hit one more rep.

Dumbbell Skull Crusher
20x12
25x10x2

Cable Hammer Curl
7x12
8x10
9x8
big struggles on the end of that. Veins popping out all over the place.

Reverse Grip Pressdown
7x12
8x12
9x12

Cable Pull-Ins
3x12
4x10x2

Weight Dips
25lbs, 50 reps, in 4 sets.

Crushed it. Arms felt really good. I made sure I had a banana with my to eat as I walked out of the gym. I know I am gonna be sore come tomorrow morning. Solid burn and felt jacked after the workout. Looking forward to an off day before I kill my legs on Wednesday.

[rich55]

Justin, you looked excellent in your debut at the Cardinal. Yes, you didn't have the mass that some of those guys did but you had a very good base and symmetrical shape that with good building will do well on stage. Train hard man and let me know when you want to stop on by. Any time! And thanks for the shout out!

[zbert]

will be good to follow your progress to the 2012 WNBF NBC.
i know you are gonna kill this offseason bruh.

[Justin.Martin]

Yesterday was a scheduled off training day for me. I am going to try to keep track and post my daily food intake as well as my workouts. So here is how yesterday went:

Protein: 204g
Carbs: 289g
Fats: 68g
Total Calorie Intake for the day was just under 2600

That was spread over 6 meals to include a casein shake before bed. I try to stay right around the 30-35g of protein per meal. Again I am trying to gain some weight and size so I am eating a good amount right now. Mostly chicken, green veggies, eggs, extra fiber whole grain bread, half a serving of serious mass, one bowl of cereal first thing in the morning and some cinnamon raisin swirl PB.

[Justin.Martin]

So I have officially changed gyms. I will be trying to get as many workouts as possible in at Beyond Limits in Columbus until I move up there. Today was the first heavy leg day since my first show. I am all carbed back up and feeling good and I was ready to see how my legs handled the extra push.

Barbell Squat
135x10
185x10
225x6
245x6
265x1
155x10
Not back to full strength yet but it sure felt good to get some weight moving. Hopefully I can get back to 300 soon.

Leg Press
345x10
395x10
435x10
485x6
Thanks to Terrell, I was able to get the last 3 reps after I thought my legs were going to break off. Just got to push yourself.

Leg Extensions
115x10x4
It was all about the pause and hold at the top tonight. No need to try to do heavy weight when you hold. Crushed at this point. Got a nice limp as I walk over the the Seated Calf Raise.

Seated Calf Raise
90x12x2
100x12x2
Again really focusing on those slow reps with the pause and hold at the top. Maximizing the flex time. Veins popping out pretty good through my calves. Which doesn't happen that often.

Standing Smith Machine Calf Raises
135x12
155x12x2
175x10
Same old song and dance at this point. I noticed that over my last training cycle I bounced a lot as the weight got heavier, so I am really trying to slow down the reps and get those nice controlled holds.

Food Intake
Protein: 247g
Carbs: 344g
Fat: 88g
Total Cals: 3100
I am also trying to keep my water intake up during this prep. I know that last time I cheated myself a lot of the amount of water I took in. Shooting for 2 gal a day right now. That includes my Pre-Workout Drink and my Xtend.

Daily Thoughts
I had a really good day today and I really think my body is responding well to all the food and new training cycle. I think I will really enjoy having the two days off a week. Tomorrow is another day off and slightly less calories. I am sure my legs will enjoy the rest time. Back in the gym on Friday for a solid chest day. Just have to keep pushing myself to failure.

"Nothing Great Ever Comes Without Sacrifice"

[Justin.Martin]

Today was my last off training day for the week. Since I wasn't training today I tried to split my meals up into 7 meals today, just to keep from having to much in one sitting. Today was also my first day back to work in 2 weeks, so I had to get used to somewhat of a new schedule.

Today's breakdown looked like this:

Protein: 202g
Carbs: 319g
Fat: 73g
Total Calorie Intake for the day was 2750

Since today was my first day back to the office, we had a little pot luck at work and I ended up eating some things I really shouldn't have. I had an awesome Fudge Brownie. But I dont think it hurt me too much. I was able to still get a solid amount of protein and sufficient carbs and fats.

I will be back in the gym tomorrow after a long day of work and I will be training Heavy Chest with Light Tri's at the end. Should be a good one.

[Justin.Martin]

Long and Rough Day. Thank God for Beyond Limits Training being open 24 Hours. Finished my workout up just around 12:15am after a 15 hour work day. I am highly motivated to say the least. I had some good steam to blow off in the gym tonight which I really think helped out. 24 sets in just around an hour and I moved some really good weight. There wasn't anyone around, because lets face it, who is in the gym at 11pm on a Friday night?

Flat Dumbbell Bench Press
50x12
60x8
70x8
75x8 No Spot Needed tonight.

Incline Dumbbell Bench Press
50x10
60x8
65x7, Drop Set to 45x8. Drop Set to 25x8
Feeling really solid at this point

Cable Cross-Overs
20x12
25x10
25x10
Staring myself down in the mirror, feeling like Arnold in "Pumping Iron"

Flat Dumbbell Flyes
25x12
30x12
35x8

V-Bar Press Down
50x12
57.5x12
65x10

Reverse Grip Single Arm Press Down
15x12x3

Over-Head Dumbbell Pull
45x12
50x10
55x8

Workout Thoughts
I really enjoyed the fact that there wasn't anyone around. I was free to move around and not have to worry about someone being in my way. I was really focused and kept the intensity really high. Just an all around great workout.

Daily Food Intake
I had a little bit extra today due to the extended day but just a small snack of PB and Rice Cakes.
Protein: 252g
Carbs: 358g
Fats: 95g
Total Calories for the day were just under 3300

"Always Do One More Rep, If You Want To Be Number One."

[Justin.Martin]

Today was another long day at work, but not as long as yesterday. Only about 11 Hours. Which was good because it gave me plenty of time to get my workout in. Today's workout is a little longer and I don't know if I like training Shoulders on the same day. I might be going back to a 6 day a week split. But I will see how I feel over the next few days and at least give this a few weeks to see how it plays out.

Dead Lifts
135x10
225x10
245x6
245x6

Bent Over Barbell Row
135x10 Wide Grip
135x10 Reverse Grip
135x10 Wide Grip
135x10 Reverse Grip

Neutral Grip Lat Pulldown
80x12
90x12
100x10

High Rope Pull
57.5x10
65x10
65x10

Body Weight Pull Up
Did 3 sets of 10. Last few reps of each set may not have been the prettiest.

Dumbbell Curl Drop Set
30x10
25x10
20x10
15x10
10x25
Just walked down the line. 15-20 sec break in between each set. Crazy sick pump from this. Didn't do anything else from Bi's because I am not trying to kill them tonight. Just a good pump.

Dumbbell Shoulder Press
35x10
40x10
45x6 drop to 25x10

Dumbbell Front Raise
25x10x3
I do these with the twist to underhand as I bring them up.

Seated Rear Delt Fly
25x10x3

Dumbbell Shrug
55x15
60x15
65x15

Barbell Shrug
95x20 Natural Grip
95x20 Wide Grip
95x20 Close Grip

Workout Thoughts
I figured I would go longer than a normal workout tonight because I was working so many muscles and sets, I was able to keep the intensity up without rushing the sets. Finished up everything in about an Hour and 45 minutes. Not to bad. But I do think that I will be moving shoulders back to their own day, just simply because I need to focus them a little more. Mainly the Rear Delts. Tomorrow is another day and I will be working those Glutes and Hammies. Always a fun one.

Daily Food Intake
Protein: 251g
Carbs: 346g
Fats: 64g
Total Calories for the day was just over 2900. A little under where I wanted to be, but I had to work around what was available.

[tsajdak]

Take advantage of that post show rebound. From what I've seen in your pics, you have a bright future ahead of you if you stay with it. Remember to always keep it fresh and enjoy it. Its not a job, so don't treat it as one or you will be burned out before you know it. Look forward to seeing/meeting you in the future.

[Justin.Martin]

Take advantage of that post show rebound. From what I've seen in your pics, you have a bright future ahead of you if you stay with it. Remember to always keep it fresh and enjoy it. Its not a job, so don't treat it as one or you will be burned out before you know it. Look forward to seeing/meeting you in the future.

Thanks a lot man. No matter what, training will never become work to me. I enjoy it Way to much. It makes me feel alive and it gives me something to look forward to every single day I wake up. I also look forward to getting the chance to meet you. If you are in the area this month, there is an ONBF Event at Heath High School on the 23rd. I will be attending that show and cheering on some friends of mine who will be competing.

[tsajdak]

Thanks a lot man. No matter what, training will never become work to me. I enjoy it Way to much. It makes me feel alive and it gives me something to look forward to every single day I wake up. I also look forward to getting the chance to meet you. If you are in the area this month, there is an ONBF Event at Heath High School on the 23rd. I will be attending that show and cheering on some friends of mine who will be competing.

Yes, I live on the east side(Gahanna/Reynoldsburg area). I was planning on going to the Heath show. My one buddy from my gym is competing. I competed in this show in 2008. I will see you there.

[bucsfan]

Subbed man!

[Justin.Martin]

As I pulled into the gym tonight, I got a great motivation booster. A friend of mine was just getting back from her show in Wisconsin, where she won her Second Pro Card in 7 days in the Ms. Fit Body Class. She is truly inspiring. To know where she came from to where she is today.

Tonight's workout is an area where I think I need some work. I really just didn't have the definition at my last comp that I would like to have. I will be beating my hamstrings and glutes a lot harder over the next year to get them contest ready.

Romanian Dead Lift
135x10
155x10
175x10
195x8

Leg Press - Feet High
345x12
435x10
525x8
575x6
Felt really strong on leg press tonight. Hopefully I can continue heavier leg presses on Wednesday when I hit Quads.

Seated Hamstring Curl
100x10x4
Trying to pause on the bottom of the curl for extra pressure. Was pretty effective

Seated Calf Raise
100x15x4
Pausing just like earlier in the week. Strong burn and pump in the calves

Standing Barbell Calf Raise
135x20
155x20
165x20
165x20

Training Thought
I knew the workout was effective and strong. I was standing there trying to make my post workout meal (aka shake and oats) and my legs were trembling. Have not had that feeling in a while. Loving the new gym, simply because I am surrounded by people who all share the same ideas and have similar goals. It is going to be an amazing year and I can't wait to see all the progress I will make.

Daily Intake
Protein: 224g
Carbs: 311g
Fats: 63g
Total Calories for the day was just under 2700. I can't wait to be back on the normal schedule tomorrow. I will be picking up the Protein and fat intake just slightly.

One week after the show I have gained about 5lbs already, but man do carbs taste good.

[Justin.Martin]

It felt good today to be back on somewhat of a normal schedule. Made it through day at work then headed over to the gym for a solid arm workout. I am a big fan of alternating Biceps and Triceps on Arm day. Not Super Setting, but keeping the intensity high for strong pumps and good isolation.

Dumbbell Curl
30x8
35x8
40x8

Rope Pressdown
55x8
55x8
62.5x8

E-Z Bar Preacher Curl
55x12
65x10
75x8
I chose the inner grip on these.

Laying Dumbbell Skull Crusher
25x10
25x10
30x6
I had Terrell yelling at me which really helped me go heavier than I have in the past.

Cable Pull-In
20x12
25x10
25x8
I think I could have made 10 on the last one if I would have been giving myself more time in between sets, but I didn't want to lose the pump I had going.

Hammer Strength Tricep Extension
30x12
35x10
40x8

Hammer Strength Single Arm Bicep Curl
25x12
30x12
35x12
Smoked It.

Weight Dips
50 reps w/ 25lbs. I did it in 4 sets again tonight and was toasted.

Training Thoughts
As you could tell I was really trying to focus on Bicep Peak and Tricep Thickness tonight. I felt that my peaks were terrible looking back at pictures from my last show. So I am taking some corrective actions. Always have to keep switching things up and working on the areas that need the most work. Hopefully by doing this, it will give me a very productive off season.
Tomorrow is an off day for me and I will be hopefully getting some additional sleep tonight. Need to keep giving the muscles time to heal and grow while I sleep.

Daily Food Intake
Protein: 234g
Carbs: 348g
Fats: 97.5g
Total Intake for the day was just under 3200. I did take in some extra fats and protein today like I wanted to. Hopefully my body responds well to the increase in protein and fats and I get some big gains as the weeks and months go on. I will be trying to stay in this range over the next week before I make any more changes. Weighed in this morning at 138lbs. Up 5lbs from a week ago on stage. Gotta love those tasty carbs.

[tsajdak]

Yes, I live on the east side(Gahanna/Reynoldsburg area). I was planning on going to the Heath show. My one buddy from my gym is competing. I competed in this show in 2008. I will see you there.

Hey Justin, I was just asked yesterday to judge the show so it looks like I will be there for sure. See you there.

[Justin.Martin]

Hey Justin, I was just asked yesterday to judge the show so it looks like I will be there for sure. See you there.

Outstanding Man. I am looking forward to the show.

[Justin.Martin]

Today was an off training day for me, but I decided to keep the intake up. It appears that my freakishly high metabolism is back in somewhat of full strength. I thought it would take longer coming off the show, but I noticed that I was the same weight for about 3 days last week, then, keeping the calories up and having 3100 calories, I still managed to lose 1.5lbs from where I was first thing in the morning the day before. This could have also been attributed to the solid arm workout I had yesterday. But we will see, I kept my total calories right around what it was yesterday, but no training today.

Protein: 229g
Carbs: 354g
Fats: 85g
Total Calories for the day was 3100.

So lets see if I am right or wrong come tomorrow morning when I do my weigh in. With tomorrow also being leg day, I am going to up the carbs at second breakfast to increase my intake for the day since I will be training hard tomorrow afternoon. I want to try 275 for 6 on squats tomorrow. Wish me luck.

[Justin.Martin]

Today is everyone's favorite day of the week. Quads. Who doesn't love a good old fashion smoke session on the lower body? I would really like to thank Terrell at Beyond Limits tonight for not letting me give up when I started failing. Lets get started...

Squat
135x10
185x8
225x6
245x4
265x1
225x4
I bottomed out on rep 2 @ 265. So Terrell had me go back down to 225 and try to explode back up on the reps. Feeling smoked already and still have a long ways to go. I love leg days. I feed on the pain.

Leg Press
345x12
435x10
525x6
345x10
I dropped right into the last set with no break except to change the weight.

Leg Extensions
115x12
130x12
145x12
115x25 smoked it. Went to failure

Seated Calf Raise
120x10
120x10
140x8
100x20

Standing Single Leg Calf Raise
30x8
30x8
35x8
40x8
I really need to work my balance more. I had a hard time with these tonight.

Training Thoughts
After talking with Terrell about my squats, we decided that next week I am going to keep the weight a little lower, because I lose some strength in my form. I have a tendency to lean forward and put some extra stress on my back and the ball of my feet not my heels. I still need to work on that and a correct rep with full range of motion at lighter weight is going to be better in the long run than any reps at high weight and terrible form. I am really lucky to be surrounded by some great trainers and natural bodybuilders.

Daily Food Thoughts and Intake
First off lets hit the numbers:
Protein: 228g
Carbs: 401g
Fats: 91g
Total Calories for the day 3340

I was really excited today because I was able to eat a pancake with my second breakfast. It was really good. Body responded well I think and I felt a little fuller today and had a little more energy I think. I still feel good and I still have abs so life is good. :P

[bigslink]

Robbie im doing arms tomrrow you down?

[Justin.Martin]

While tonight was a off training night I still got a workout in. 3 Hour Biology lectures at 5:30pm after a long day at work are a rough mental workout. But you got to love learning about proteins, muscle growth and cells when you a trying to become a Bodybuilder. At least my teacher knows she has my attention. Anyways, I still get my meals and sups in even in class and here is the daily breakdown.

Protein: 230g
Carbs: 414g
Fats: 100g
Total Calorie intake for the day was 3440.

This was more than I initially wanted to take in but I got caught up traveling from one place to another today and had to eat some protein bars to keep me going. I think my body can handle it, but I just have to watch myself over the next few days and not keep going at the same pace. Back in the gym tomorrow for some heavy chest. I think one of my buddies is gonna be joining me. He is just off his first show last weekend and looking to get back to the gym. Should be a good one.

[Justin.Martin]

Robbie im doing arms tomrrow you down?

Chest day tomorrow man. But I am bring the new Arm Blaster into the gym tomorrow.

[Justin.Martin]

Well yesterday was a long day and I was exhausted by the time I got home. I ended up passing out before I got a chance to upload my workouts and my diet for the day. I even missed my Casein shake. Which my body didn't like because I woke up this morning starving. Yesterday was a great chest day and I am feeling it today. So lets get to it.

Incline Dumbbell Bench Press
30x10
60x8
65x6
70x6
75x6 A great way to start off the night.

Flat Dumbbell Bench Press
30x10
60x8
65x8
70x6
75x2 And I fail....

Cable Cross Overs
20x10x3

Strap Flyes
3 Sets of 8
For those who may not have seen theses before...

This is not me, just some video I found on youtube. I would like to point out that I went a little wider than he did.

Strap Push-Ups
3 sets of 10
Basically the same thing as the fly but you keep your elbows in and do a push up.

Rope Pressdown
50x10
57.5x10x2

Overhead Dumbbell Pull
50x12
55x10
60x8

Weighted Dips
25lbs and 50 reps smoked it.

Workout Thoughts
All in All it was a great day. I pushed some pretty good weight and got a great pump at the end. Not to mention my chest hasn't hurt this bad in a while. Just a great push day.

Daily Food Breakdown
For the most part I was doing pretty good yesterday, but passing out before I had my casein hurt a little. My protein intake was lower than I would have liked because of that.

Protein: 206.5g
Carbs: 352g
Fats: 80.5g
Total calories for the day was 2971

[Justin.Martin]

So I caught my workout with Team Beyond Limits Training yesterday. WNBF Pros James McGuire & Rich Lauro, WNBF Masters Pro Charles Whiteous and WNBF Champion Terrell Cambell. Needless to say...I was feeling a little humbled. But at the same time, I felt that this was my time to shine and to man up. Let me just say this....These guys are amazing to train with. The motivation in the room was unbelievable. The workout was lead by Rich and he lead by example.

Wide Grip Pull Ups
BWx10
25x8
30x6
35x3
35x3
I later found out that this would count for shoulders too, since I have not done weighted pull ups in forever. The Focus was on controlled reps. Pause at the top and Control on the way down to focus the lats more.

One Arm Dumbbell Row SS w/ Inverted Neutral Grip Rows
60x8/BWx6
75x8/BWx6
85x8/11lbs Chain x 6
100x8/30lbs of Chain x 6

Barbell Curl
65x10
75x10
85x10
I had some spot help on the last few at 75 and 85 But they forced me through it and wouldn't me quit on myself.

Tri Set - Straight Arm Pulldown/Neutral Grip Lat Pulldown/ Arm Blaster EZ Bar Curl
50x15/70x10/45x10
50x15/80x10/55x10
57.5x11 drop to 45x5 drop to 35x5/ 100x10/65x10
I have to thank James for smoking me on those Straight Arm Pulldowns

Four Count Dumbbell Curl SS w/ Shrugs
Single Arm Hammer Curl into Cross Body Curl. Hammer, Hammer, Cross, Cross = 1 rep
20x9/135x10
25x8/185x10
30x8/185x10

Done.


Training Thoughts
I knew I was dead, but I didnt know how dead. When I woke up today I felt like I was hit by a bus. By far the best workout I have had. I think I gained 2 inches overnight in my back. I would have huge gains in my arms if I could lift them up to measure.


Daily Intake
Well the diet was doing good for the day until I decided to hit up downtown Columbus on my R1 with James. I dont really have the numbers for the day but I will say that I did have some awesome Spaghetti w/ a HUGE Veal Meatball that was so tender.

[Justin.Martin]

After being as broke down as I was from yesterdays killer workout, I still wanted to get into the gym. My legs were ready to go. They were fresh and feeling good. I got into the gym late and I had the place to myself. I love these nights when I can just destroy myself and don't have people staring at me cause I move more weight than them.

High Feet Leg Press
345x15
435x15
525x10
345x15

Smith Machine Box Squats
95x15
135x15
155x12
175x8
I set the box really low tonight and put my feet forward to really sit back on those hamstrings and glutes hard. Pause on the box and shoot up to the top. You know you like it....

Hamstring Curl
100x12
115x12
130x12

Hamstring Hyper Extension
3 sets of 8 reps with resistance band.
We do these on a back extension but don't go all the way to the bottom. Since we arent doing a Back exercise. Really keeping the pressure on the glutes and hams.

Standing Dumbbell Calf Raise
45x10
50x10
55x10

Seated Calf Raise
100x10x3
Just slow pausing ever rep.


Training Thoughts
Get day on the hams and glutes. Once I started training I completely pushed all the pain and soreness out of my mind and just went to town. Off work tomorrow, so I am getting some much needed rest tonight.

Daily Intake
With the day being all jacked up due to my extracurricular activities last night, I didnt really get to eat like I should have. But I made sure I had some shakes and timed up some post workout carbs and protein. Tomorrow will be much better. Balance will hopefully be restored to my day.

[Justin.Martin]

I took the night off. I kept my diet good all day and really balanced out my meals but I was still feeling pretty sore in my arms and back from saturdays intense workout. Today was a scheduled arm day but there was no sense in doing any damage to my Biceps. I am contemplating just taking the rest of the week off since I have an Army Physical Fitness Test on Friday Morning and I don't want to be feeling like I do today when that rolls around.

I will be starting a new split come Monday anyways. I am jumping on the Team Norton bandwagon and going to try out his Power/Hypertrophy Split. I have been looking at a lot of people doing that split with great results. I will pretty much just have to suck it up on days that I have class.

I will also be switching up my supplements and giving Controlled Labs a try.

Controlled Labs
Blue Growth
Blue Up (stimulant free)
Green MAGnitude
and Purple Wrath

This is a good time for a switch because I have been taking the same pre workout, intra workout and creatine for about 4 months now and I need something different.

[Justin.Martin]

[Justin.Martin]

So I took the week off to get ready for my Army Physical Fitness Test. For those of you who do not know what that is....it is simply 3 events. 2 minutes of Push-Ups (no rest as many as you can do), 2 minutes of Sit-ups (no rest as many as you can do), followed up by a 2 mile run. You are graded on each event based on your age. I was able to do 96 Push-Ups, 94 Sit-Ups and ran in 14:30 which isnt to bad since the last time I ran was in May at my last test...haha. I pretty much killed the test and was pretty happy with how I did. The minimum I had to do was like 42 push ups 50 sit ups and run under 16:30s.

Anyways, Today was my first day back in the gym in a week and I started some new things today. For starters I am working out in the morning now. Which means 3:15am wake up. Wasnt as hard as you think. I also started Layne Norton's Power/Hypertrophy Training today along with Controlled Labs Blue Up and Blue Growth which I took last night.

Power Upper Day

Barbell Bench
155x5
165x5
170x5
155x5
155x5

Supported T-Bar Row
55x5
70x5
80x5
90x5
100x5

Barbell Military Press
95x5
105x5
115x5
115x5
115x5

Smith Machine Shrugs
185x5
185x5
195x5
195x5
195x5

Workout Thoughts
I am not use to doing barbell bench and I would say that it is a week point for me. I will definitely be working on that over the next few months. I didnt think I did much because the workout felt short, but as the day progressed I started feeling a little soreness in each group. It will take a little getting use to and I will have to find my weight ranges so I just get one - two weight changes on these sets.

Supplements
I will be honest, I took the Blue GrowtH last night and slept amazing. Slept straight through the night and was really refreshed when I woke up at 3:15. As far as the Blue Up goes, didnt really feel anything other than a few mild hot flashes. I also did not take a pre workout this morning. Just the Tribulus

Daily Weight and Food Intake
I woke up this morning weighing 139.4lbs. While I felt a little off on my food schedule today, I felt like I took in a lot more calories than I did. Today's breakdown turned out like this:

Protein: 208g
Carbs: 283.7g
Fats: 66.3g
Total Calories 2539

Along with 1.5 gallons of water. I might try to add a little more protein in tomorrow. Just got to figure out when. Power Lower day tomorrow and I am really looking forward to it.

[Justin.Martin]

Today was day two of my early morning adventure to the gym. I am waking up fine, feeling relaxed, with minimal soreness. I did still have a little soreness in my shoulders, but that is to be expected after yesterdays workout. Today was a Power Lower day. On paper the workout doesn't really seem like much. But I stuck to it and went to work.

Power Lower

Back Squat
135x5
185x5
205x5
225x5
235x5

Straight Leg Deadlifts
135x5
155x5
175x5
195x5
205x5

Standing Smith Machine Calf Raise
185x8
205x8
225x8
245x8
245x8
245x8

Workout Thoughts
While there wasn't much to this workout, I know I still had a good lift. I was working with one of the trainers on my Squats and I know they were all nice and deep, with good explosion to the top. Good form with slightly light weight is always better than heavy weight with bad form. Hopefully I can go heavier next week and keep the form solid. But I was feeling pretty good at the end. Legs had a little shake to them.

Daily Weight and Intake
I woke up this morning weighing 139.6lbs

I was pretty surprised. I am suppose to take the Blue Growth on an empty stomach, which means no late night casein shake or snack before bed. Yet I have been able to stay the same/gain a small amount and not lose a bunch overnight....

Daily Intake was bad. Had a lot of fats cause I had to eat at school and forgot my shaker cup. Fail on my part.

Protein: 206g
Carbs: 311g
Fats: 104.8g
Total Calories: 3105

I wanted to up the carbs for leg day but I didnt want to take in the fats. Good thing I am bulking and I dont think this will hurt me to much.

Rest day tomorrow. I will still be taking my Blue Up, Green MAGnitude and Purple Wraath tomorrow. Should be feeling pretty good just in time for Hypertrophy Chest and Arms on Thursday.

[rich55]

I am suppose to take the Blue Growth on an empty stomach, which means no late night casein shake or snack before bed. Yet I have been able to stay the same/gain a small amount and not lose a bunch overnight....

Take your Blue GrowtH one hour before bed and then eat right before you get some Z's. Training looks solid man. Keep it up!