*the journey is the reward*2012 natty show prep

[acm807]

Man loving this log! In

repped! yaaa budyy!!


hit back yesterday night after work!

BOOM I hit the 180's for 10 reps on the DB Rows! And i got a video of it! will work on getting that up today!

awesome workout last night!

off to school!

[acm807]

yesterdays back/bi

Low DB Row
3 w.u. sets
180-1x10

Pull down
4x12

Rack Dead Lift
2 w.u. sets
315-10x
405-5x

Low Cable Row
whole stack-3x12x

Some curlsssss.


awesome workout! trying to get the video up! buddy took it on his cell phone because he said it'd be easier to put it on the internet, but of course we are having some complications with getting it up. BUT, it will be on here asap!

[acm807]

shoulders tonight after work at the gym! LOVE WORKING OUT THERE!

everything is going great. diet is fantastic, life is fantastic, and im just pumped about everything right now!

here's a meal im eating right now!

50 carbs, 40 pro, 2 fat.

i will get that video up asap!

[acm807]

sweet potatoes, grilled chicken, and garlic parm pretzel crisps!

[parachuter]

subbing.

[acm807]

subbing.

repppppppppedddd

[schabowy90]

Subbed. We share similar goals hombre

[acm807]

Subbed. We share similar goals hombre

legit!

[acm807]

hit shoulders on the 9th typical shoulder workout. a lot of drop sets. and killed legs yesterday (11th) started off with some squats. did 315 for 3x4 ATG. then did a superset with the leg press and hack squat. then some ext and curls and some calves and called it a day.

weighed in at 179.5 yesterday. had a lil cheat meal of some pasta and pizza. delish.


off day today

[acm807]

allllllrighty! inside 15 weeks now! it's time to really get shredded!

new goal-log all my lifts/cardio in a notebook! i've been just trying to remember everything and then posting the numbers up here whenever i had the time. But, from now on i'm going to be one of those guys and i'm carrying a little notebook with me all around the gym. This way i'll log everything 100% right.

macro's are lookin like 35p/40c/0 for 3 meals and 40/40/16 for 2 meals. adding in another no fat meal from time to time whenever school work has me up late.

off to do chest/tri's soon

i hate doing them on mondays. every.single.bro.at.the.gym does chest and tri's on monday! oh well.

[acm807]

3/12 chest/tri

flat barbell bench
4 w.u. sets
245-3x6

incline barbell bench
1 w.u. set
165-10x
drop setssss...
2x of 165-8x 145-6x 95-8x
2x of 165-8x 115-7x 95-7x


flat cable bench (wide squeezeee)
27.5-15x
32.5-3x12

incline cable fly
17.5-2x12

O.H. DB Extension
50-20x
70-12x
80-8x
90-3x6

skull crusher ez curl bar
60-3x15

standing pec cable fly
25-12x
30-12x
drop set...
30-10x 20-11x 15-20x

rope tricep extension
50-3x12

1 hand cable extension
20-8x, 10x

O.H. DB Extension 1 hand
30-6x
25-8x
15-8x

cardio
pre-
elliptical-6 mins-HR~135-65cals
post-
treadmill-10 mins @~3.8mph, 3.0 incline-HR~140-75 cals.
tall bike-6 mins @ 10speed 100RPM-HR~140-50 cals.

boooooom pretty good workout. was planning on doing HIIT all week. but, the legs are real tight from the leg workout still, so didn't want to push it!

[acm807]

3/13 back/bi

Lat Pull Down
130-10x
140-10x
160-2x8
160-2x10

DB Row
150-2x15 (each hand)

Low Cable Row(neutral grip)
210-3x12
120 (static holds)-2x12

hammer high row
45 (each hand)-15x
70 (each hand)-3x15

Vertical Row Machine Super Set
200
wide grip-6x neutral close grip-6x
180
wide grip-8x neutral close grip-8x
160
wide grip-9x neutral close grip-9x

Barbell Curl
70-10x

Seated Alternated DB Curl
35-3x6 (6 reps each hand, 12 total reps)

DB Hammer curl across body to shoulder
60-2x10

Pull Down Machine (neutral grip)
60-20x
70-12x, 13x, 14x

Preacher Curl Machine 1hand
20-2x10

pre workout cardio-precor efx-lvl 8-6 mins-60 kcal-HR ~120
post workout cardio- precor efx lvl 6-11 mins-120kcal-HR~155

gym was so packed today it was crazy. honestly, not as good as a workout as usual. but, i still got it in. actually sat down multiple times during the workout because i was so exhausted. did minimal rest the whole workout. vascularity is really improving. excited to do some posing this week in front of the camera to see the progress over the last 4 weeks. will be posting some pictures up this weekend!!!!!

as for that video of me rowing the 180's, it's up! but only on ********. lol. i cant figure out how to save the video from FB to my computer. so if you reallllllly want to see the video, i just may add you on FB.

off day tomorrow. will do some cardio and abs late night after work.

[LoganCL]

3/13 back/bi

Lat Pull Down
130-10x
140-10x
160-2x8
160-2x10

DB Row
150-2x15 (each hand)

Low Cable Row(neutral grip)
210-3x12
120 (static holds)-2x12

hammer high row
45 (each hand)-15x
70 (each hand)-3x15

Vertical Row Machine Super Set
200
wide grip-6x neutral close grip-6x
180
wide grip-8x neutral close grip-8x
160
wide grip-9x neutral close grip-9x

Barbell Curl
70-10x

Seated Alternated DB Curl
35-3x6 (6 reps each hand, 12 total reps)

DB Hammer curl across body to shoulder
60-2x10

Pull Down Machine (neutral grip)
60-20x
70-12x, 13x, 14x

Preacher Curl Machine 1hand
20-2x10

pre workout cardio-precor efx-lvl 8-6 mins-60 kcal-HR ~120
post workout cardio- precor efx lvl 6-11 mins-120kcal-HR~155

gym was so packed today it was crazy. honestly, not as good as a workout as usual. but, i still got it in. actually sat down multiple times during the workout because i was so exhausted. did minimal rest the whole workout. vascularity is really improving. excited to do some posing this week in front of the camera to see the progress over the last 4 weeks. will be posting some pictures up this weekend!!!!!

as for that video of me rowing the 180's, it's up! but only on ********. lol. i cant figure out how to save the video from FB to my computer. so if you reallllllly want to see the video, i just may add you on FB.

off day tomorrow. will do some cardio and abs late night after work.

Add me on ********. I want to see that video. Check me out in my sig. And I'll show you how to post the vid on here <3

PS Awesome workouts and awesome everything xoxox

[acm807]

Add me on ********. I want to see that video. Check me out in my sig. And I'll show you how to post the vid on here <3

PS Awesome workouts and awesome everything xoxox

lololol brb adding right now!








ADDED! sup muscle friend.

[acm807]

~35g carb
40g pro
2g fat

topped with hot wing sauce



cardio in about 30 minutes.

plan is 20 minutes MISS cardio on the treadmill/stairs.

school, shoulders, haircut, and grocery store tomorrow!

[acm807]

look what came in the mail! that's one of the beautiful things about working at a nutrition store! we get free goodies!

thanks to marc lobliner and tigerfitness dot com. really excited to try this brand out!



cardio for the night went well. also hit some posing in the gym afterwords. my bro's where there and ran me through some mandatory poses. feeling good for 14+ weeks out! excited to step on the scale saturday. have a feeling im going to be even lower than last week. If that is the case i will be making a few changes to the diet!

anyways,

20 minute cardio on elliptical. HR ~150. 200kcal. interval"ish" type cardio.

=)

[acm807]

Add me on ********. I want to see that video. Check me out in my sig. And I'll show you how to post the vid on here <3

PS Awesome workouts and awesome everything xoxox

thanks for the help bro!


here it is!!!!!!!



about to head to the grocery store for eats for the week. will post up shoulder workout later.

[parachuter]

^strong f*cking DB rows bro

rowing is one exercise that benefits from unstrict form, good sh*t!

[acm807]

^strong f*cking DB rows bro

rowing is one exercise that benefits from unstrict form, good sh*t!

thanks man. tried to use as good form as possible, but it was a lot of weight lol.

[parachuter]

thanks man. tried to use as good form as possible, but it was a lot of weight lol.

yeah man mirin.

[acm807]

shoulders last night. great workout. will post the workout up tonight. was real bust last night studying.

cardio tonight 20 minutes.

legs tomorrow.

pics tomorrow!

[acm807]

3/15 Shoulders

DB seated press
55-12
65-8
75-8
90-1 (PR at this bw!)
75-3x6

Behind Neck Press
2 drop sets of
145-8x 95-8x
1 drop set of
145-8x 95-8x 45-10x

Upright Row
85-10
2 drop sets of
105-8x 85-8x 65-8x
45-12x

DB lateral raise
1 hand @ a time 30-2x12
2 hands @ a time 35-2x12

Supinated Barbell Front Delt Raise
45-3x12

precardio- eliptical lvl 8 60kcal 5 min
post cardio- had no time =(

3/16
cardio

12 minutes
5 minute warmup
7 minute high intensity @ HR~170

TODAY...

st. patty day leg session after work!

plan on going pretty heavy!

then debating on a carb up! havent had a chance to weigh my self in the morning yet.

[acm807]

^^ 9 meals. will only last 3 days.

per meal...
40g pro
50g carb
~0g fat

all of them have chicken, onions, peppers, green beans...
4 of them have brown rice with all of that
5 of them have sweet potatoes instead of brown rice.

thinking about switching to all sweet/white potatoes next week.

[acm807]

3/17 Legs

squat
45-20x 135-2x10 185-8x
225-6x
275-6x
315-5x3

Straight DB Deadlift
50-12x 65-12x 80-10x
100-8x
110-3x5 (PR)

Unilateral Leg Press
4 plates-2x10
6 plates-2x8

Some Ext and Some Curl
Some calves

boom leg day pretty good one

[WoopItsKevin]

180 lb dumbbell rows?!? INSANE good stuff man

[acm807]

180 lb dumbbell rows?!? INSANE good stuff man

repppped, thanks bro!

so i just figured out that a lot of my pictures haven't been uploading and showing up on other peoples screens besides my own! OOPS! i'll get that fixed from now on.

today i just did cardio.

3 meals at 40/40/0
2 meals at 40/40/16

one energy/fat loss supplement at 10g of carb and some stimulant and CLA.


20 mins cardio on the eliptical lvl 6 at a ~9 speed. HR ~155. 225 kcal.

new split starts tomorrow. shuffling things around this week.

[acm807]

3/16 chest/tri

flat barbell bench
255-6x
265-3x3
185-2x12 (slow eccentric)

incline DB bench
65-8x
70-8x, 7x, 6x, 6x

flat cable bench
37.5-4x8 (slow and squeeze)
incline cable bench
27.7-2x12

DB O.H. Ext
60-12x
80-8x
95-6x, 5x, 5x

Skull Crusher
70-10x
80-3x8

pec dec
85-10x
115-10x
130-3x8

some tri ext

pre cardio- precor EFX. ramp 9, lvl 6, 10min, HR~135, cal 125.
post cardio-walking tredmil, 15 incline, speed 3.5, 10 min HR~165, cal 150

awesome workout one of my goals was to beat all of my numbers from last chest workout which i did!


3/20 (today)

weird set up today. but i'm hitting a 2 a day today. all ready did some legs. and doing back/bi tonight.

legs
squat-345-1x (PR at this bodyweight)

narrow stance leg press
6 plates-10x
8 plates- 10x
10 plates-3x10

calve raise, quad ext.

only reason i hit legs today is because i had to for class! in my strength and conditioning class we all had to max out on squats. so i figured i'd back it a lil quad workout since i was allready warmed up. Next leg day is scheduled for either sunday or monday.

back/bi workout after my next meal.

[acm807]

3/20
back/bi

pull down
160-2x8
180-2x6
200-6x

Db row (1 SEC. HOLD AT THE TOP)
100-3x12

Rack Deadlifts (bar at knee)
225-6x
315-6x
365-2x6

Hammer iso-lateral row (wide grip)
each side-90-3x12 45-12x(squueze and hold)

low cable row
180- 8x, 10x, 12x

preacher EZ curl
50-2x12 (slow and squeeeeze)

Hammer DB curl to shoudler
65-2x10

incline DB curl
15-2x12 (slow squeeeeze)

and a couple of pump up back/bi stuff. (3 sets no rest)

pre cardio-10 min. eliptical. lvl 6. HR ~130. cal 110
post cardio-1o min. walk tredmil. incline 15. speed 3.5. HR~160. cal 150

yeah buddy awesome workout. sitting around 180lbs right now. feeling pretty full for this weight. once i make a larger cut in the carbs the weight is just going to fall off. expecting to be 178 or 178.5 this saturday morning.

off day tomorrow. will hit some late night cardio after work. most likely 20 minute MISS or 7 minute HIIT. fully expecting my lower back to be fried tomorrow!!

[acm807]

dinner!

40g of carb (quaker caramel rice cakes)

40g of pro (chicken)

1g of fat

been craving something sweet and crunchy. this really hits the spot!

this year i will be applying some IIFYM to my diet.

[hamiltronj]

Killin' it in here bro! Great Job!