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

[bbowsh54]

06/15/2015 - Monday
Kris Gethin's 12-Week Muscle-Building Trainer
Lift #79
Chest & Back

Warm-Up: Elliptical - 5 minutes

SUPERSET
Leverage Chest Press: 10 sets of 30, 25, 20, 15, 10, 10, 15, 20, 25, 30 reps
60x30
70x25
80x20
100x15
150x10
170x10
130x15
80x20
50x25
20x30
Chest-Supported Dumbbell Row: 10 sets of 25, 20, 15, 10, 5, 5, 10, 15, 20, 25 reps
25x30
30x25
35x20
45x10
60x5
65x5
50x10
35x15
30x20
25x25

SUPERSET
One-Arm Lat Pulldown: 6 sets of 25, 15, 5, 5, 15, 25 reps
30x25
30x20
50x5
60x5
40x15
20x25
Single-Arm Cable Crossover: 6 sets of 25, 15, 5, 5, 15, 25 reps
20x25
20x20
40x5
40x5
30x15
10x25

---

Supplements
Pre-Workout (iFN Max Out) - 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. 8:30 AM; One before bed
Creatine - 4.9 grams at approx. 11:00 AM
Protein Shake - Shake at approx. 8:30 AM; Shake at approx. 1:15 PM; Shake at approx. 4:00 PM
Workout started at approx. 12:15 PM

---

Workout Notes
Kicked the week off with Back and Chest lift... This is the final week of the Gethin Muscle-Building Trainer... It has been quite a ride! Was able to complete today's lift without any of the normal front-shoulder pain I experience most chest lifts... Won both softball games yesterday afternoon; sand volleyball match on the schedule tonight!

[OfficerJimLahey]

Hope you're back soon buddy, keep up the good work!

[Smartlifts]

Great log dude!
Hope to see some more solid work from you

[jwtiger69]

OMG... WTF? Anyone know what happened?

[bbowsh54]

OMG... WTF? Anyone know what happened?

No worries, Justin...

I was dabbling in the Misc on Tuesday... I posted in a thread--where apparently some users were discussing a topic that is illegal to discuss here on BB. I didn't mention it myself, but when I posted a response with a quote, I qualified for discussing said topic. So, I wasn't able to post until 11:00 AM this morning...

I'm back now, no big deal. Workout update coming soon!

[jwtiger69]

No worries, Justin...

I was dabbling in the Misc on Tuesday... I posted in a thread--where apparently some users were discussing a topic that is illegal to discuss here on BB. I didn't mention it myself, but when I posted a response with a quote, I qualified for discussing said topic. So, I wasn't able to post until 11:00 AM this morning...

I'm back now, no big deal. Workout update coming soon!

Crazy... Glad it was a short one.

[bbowsh54]

06/16/2015 - Tuesday
Kris Gethin's 12-Week Muscle-Building Trainer
Lift #81
Shoulders & Abs

Warm-Up: Elliptical - 5 minutes

SUPERSET
Standing Dumbbell Shoulder Press: 10 sets of 30, 25, 20, 15, 10, 5, 5, 10, 15, 20, 25, 30 reps
25x30
30x25
30x20
35x15
45x10
55x5
55x5
45x10
30x15
25x20
20x25
15x30
Dumbbell Side Lateral Raise: 10 sets of 30, 25, 20, 15, 10, 5, 5, 10, 15, 20, 25, 30 reps per
2.5x30
5x25
5x20
10x15
20x10
30x5
30x5
20x10
10x15
5x20
2.5x25
2.5x30

SUPERSET
Bent-Over Cable Rear-Delt Raise: 3 sets of 30, 20, 10 reps per arm
10x20
10x20
20x10
Cable Reverse Crunch: 3 sets to failure
30x10
30x8
30x6

SUPERSET
Bent-Over Cable Rear-Delt Raise: 3 sets of 10, 20, 30 reps per arm
10x12
10x12
10x12
Sit-Up: 3 sets to failure
15
13
12

---

06/17/2015 - Wednesday
Extra Workout
Cardio

Cardio
Elliptical - Interval Program - 28 minutes
Two Minutes @ Cross Ramp 7 / Resistance 5
Two Minutes @ Cross Ramp 11 / Resistance 12
Two Minutes @ Cross Ramp 7 / Resistance 5
Two Minutes @ Cross Ramp 11 / Resistance 12
-->Repeat for 28 minutes

---

06/18/2015 - Thursday
Kris Gethin's 12-Week Muscle-Building Trainer
Lift #78
Legs & Calves

Warm-Up: Elliptical - 5 minutes

Hip Sled Leg Press: 8 sets of 30, 25, 20, 15, 10, 10, 15, 20 reps
90x30
140x25
180x20
270x15
360x10
380x10
270x20

Rear-Foot-Elevated Split Squat: 5 sets of 30, 25, 20, 15, 10 reps
15
15
15
15
10

Smith Machine Split Squat: 2 sets of 10, 10 reps
25x10
25x10

Seated Calf Press: 5 sets of 30, 25, 20, 15, 10 reps
70x30
90x25
130x20
150x15
170x10

Smith Standing Calf Raise: 3 sets of 30, 20, 10 reps
75x30
95x20
125x10

---

Average Daily Supplements
Pre-Workout (iFN Max Out) - 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. 8:30 AM
Creatine - 4.9 grams at approx. 10:45 AM
Protein Shake - Shake at approx. 8:30 AM; Shake at approx. 1:20 PM; Shake at approx. 4:00 PM
Workouts started at approx. 12:15 PM

---

Workout Notes
My hamstrings are insanely sore today!!! Yesterday's workout was tough, mainly due to the split squats!
Had a great Shoulder lift on Tuesday... Really fatigued the delts... Abs were still sore yesterday, as well.
Wednesday was an active rest day. I did the cardio listed above, and then played two softball games that night.
I started wearing my FitBit this week. I got the "Charge HR" with the heart rate monitor. I sometimes get frustrated during my lifts when it loses the sensor/connection for my heard rate, haha. I sweat too much, or something!
Last Gethin Muscle Building lift today!!

---

Hope you're back soon buddy, keep up the good work!

Thank you, Officer Jim! Still grindin'!

Great log dude!
Hope to see some more solid work from you

Thank you, Smartlifts! I will not disappoint you... :P

[bbowsh54]

06/19/2015 - Friday
Kris Gethin's 12-Week Muscle-Building Trainer
Lift #82
Biceps & Triceps

Warm-Up: Elliptical - 5 minutes

SUPERSET
Cable Inner Biceps Curl: 9 sets of 30, 25, 20, 15, 10, 10, 15, 20, 25 reps
10x30
10x25
20x20
30x15
40x10
50x10
30x15
10x20
10x25
Single-Arm Cable Triceps Kickback: 9 sets of 30, 25, 20, 15, 10, 10, 15, 20, 25 reps each arm
10x30
10x25
20x20
30x15
40x10
40x10
30x15
10x20
10x25

SUPERSET
Dumbbell Biceps Curl: 4 sets of 30, 20, 10, 10 reps
10x30
15x20
20x10
20x10
Single-Arm Dumbbell Overhead Triceps Extension: 4 sets of 30, 20, 10, 10 reps each arm
10x30
20x20
25x10
20x10

---

Supplements
Pre-Workout (iFN Max Out) - One and a half scoops at approx. 11:55 AM
Multivitamin (Orange Triad) - Two at approx. 8:30 AM; One before bed
Fish Oil - One at approx. 8:30 AM
Creatine - 4.9 grams at approx. 10:40 AM
Protein Shake - Shake at approx. 8:30 AM; Shake at approx. 1:20 PM; Shake at approx. 4:00 PM
Workouts started at approx. 12:15 PM

---

Workout Notes
This was the final lift of the 12-week Gethin trainer. I'm going to go back and do week #1 again next week, before starting my new routine. I felt an insanely good pump today. My FitBit is very frustrating, as apparently it cannot handle tracking my heart rate during lifts, due to sweat or something.. Loses my heart rate whenever I'm sweating, it seems. I have a wedding this weekend out of town, the rehearsal is tonight. Usher duties. I'll be back late on Sunday. Have a great weekend, all!

[OfficerJimLahey]

Have fun, buddy! Are there going to be people who haven't seen you for a bit that will be noticing changes in you?

[Gen1GT]

What about before and after pictures from the past 12 weeks?

[xanderthegreat1]

No worries, Justin...

I was dabbling in the Misc on Tuesday... I posted in a thread--where apparently some users were discussing a topic that is illegal to discuss here on BB. I didn't mention it myself, but when I posted a response with a quote, I qualified for discussing said topic. So, I wasn't able to post until 11:00 AM this morning...

I'm back now, no big deal. Workout update coming soon!

Nothing good come from the misc, haha. Good job on your progress man!

[bbowsh54]

06/22/2015 - Monday
Kris Gethin's 12-Week Muscle-Building Trainer
Re-Do Lift #2
Chest & Triceps

Warm-Up: Elliptical - 5 minutes

Incline Dumbbell Bench Press: 3 sets of 8-12 reps
55x12
65x12
70x11

Incline Dumbbell Fly: 3 sets of 8-12 reps
20x12
25x12
30x12

Dumbbell Bench Press: 3 sets of 8-12 reps
60x12
75x10
75x9

Assisted Dip: 3 sets of 8-12 reps
12
11
11

Triceps Push-Down: 3 sets of 8-12 reps
80x12
100x12
110x12

Bent-Over Cable Triceps Extension: 3 sets of 8-12 reps
60x12
80x12
90x11

Close-Grip Smith Bench Press: 4 sets of 8-12 reps​
115x12
125x12
135x10
140x10

---

Supplements
Pre-Workout (iFN Max Out) - One and a half scoops at approx. 11:55 AM
Multivitamin (Orange Triad) - Two at approx. 8:30 AM; One before bed
Fish Oil - One at approx. 8:30 AM
Creatine - 4.9 grams at approx. 10:50 AM
Protein Shake - Shake at approx. 8:30 AM; Shake at approx. 1:15 PM; Shake at approx. 4:00 PM
Workouts started at approx. 12:15 PM

---

Workout Notes
Kicked off the week with Lift #2 from the Gethin trainer that I finished last week. Wasn't feeling 100% today, but still experienced some noticeable strength gains for the beginning of the trainer. Had a lot of wedding festivities this weekend, while staying at a casino. I did not get a lot of quality sleep, nor was I eating healthy. Back on track today, after some meal prep last night!

---

Have fun, buddy! Are there going to be people who haven't seen you for a bit that will be noticing changes in you?

Thanks, Officer Jim! I had a few friends from DC who flew back, and kept complimenting me on looking great. They hadn't seen me in nearly a year, so the differences were easiest for them to notice!

What about before and after pictures from the past 12 weeks?

Thanks for the reminder, Gen1GT! I need to get those uploaded and post a side-by-side for you guys...

Nothing good come from the misc, haha. Good job on your progress man!

It's probably a lot safer just to spectate.... Thanks for stopping by, Xander!

[mvd546]

Solid benching #'s today!

[bbowsh54]

Misc. Notes
Meal Prep Sunday from this week...


---

Solid benching #'s today!

Thanks, Matt!! All of your chest pressing numbers from Monday were super impressive... Have you maxed out for DB Bench or Barbell Bench lately..??

[NoCarbsNoSugar]

Your log looks awesome!
And what great consistency!

Totally loved your food-prep photos.

Really enjoyed reading through your log!
Congrats.

[cjowns76]

In! Nice work!

[bbowsh54]

06/24/2015 - Wednesday
Kris Gethin's 12-Week Muscle-Building Trainer
Re-Do Lift #3
Shoulders & Abs

Warm-Up: Elliptical - 5 minutes

Cuban Press: 4 sets of 8-12 reps
25x12
30x12
30x12
30x11

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

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

Bent-Over Rear Delt Raise: 4 sets of 8-12 reps
20x10
20x10
20x9
20x9

Decline Weighted Sit-Up: 4 sets of 8-12 reps
30x12
30x12
30x12
30x12

Ab Wheel Rollout: 4 sets of 8-12 reps​
10
10
10
9

---

Supplements
Pre-Workout (iFN Max Out) - One and a half scoops at approx. 11:55 AM
Multivitamin (Orange Triad) - Two at approx. 8:30 AM; One before bed
Fish Oil - One at approx. 8:30 AM
Creatine - 4.9 grams at approx. 10:45 AM
Protein Shake - Shake at approx. 8:30 AM; Shake at approx. 1:15 PM; Shake at approx. 4:30 PM
Workouts started at approx. 12:15 PM

---

Workout Notes
HUMP DAY! Had a Shoulders & Abs workout today. Felt good to see some progress from the first time I did this workout. Double-header for softball league tonight... It'll be interesting to see where my energy levels are after rocking the delts!

---

Your log looks awesome!
And what great consistency!

Totally loved your food-prep photos.

Really enjoyed reading through your log!
Congrats.

Thanks, NoCarbsNoSugar!! Love your log's details, as well!

In! Nice work!

Thank you, Cjowns!! Great to have you!

[mvd546]

Thanks, Matt!! All of your chest pressing numbers from Monday were super impressive... Have you maxed out for DB Bench or Barbell Bench lately..??

No, A few months ago I got 245 for 2-3 reps on BB bench. Guessing I could put up 265-275 right now. I've been focusing a lot more on incline.

06/24/2015 - Wednesday
Kris Gethin's 12-Week Muscle-Building Trainer
Re-Do Lift #3
Shoulders & Abs

Warm-Up: Elliptical - 5 minutes

Cuban Press: 4 sets of 8-12 reps
25x12
30x12
30x12
30x11

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

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

Bent-Over Rear Delt Raise: 4 sets of 8-12 reps
20x10
20x10
20x9
20x9

Decline Weighted Sit-Up: 4 sets of 8-12 reps
30x12
30x12
30x12
30x12

Ab Wheel Rollout: 4 sets of 8-12 reps​
10
10
10
9

---

Supplements
Pre-Workout (iFN Max Out) - One and a half scoops at approx. 11:55 AM
Multivitamin (Orange Triad) - Two at approx. 8:30 AM; One before bed
Fish Oil - One at approx. 8:30 AM
Creatine - 4.9 grams at approx. 10:45 AM
Protein Shake - Shake at approx. 8:30 AM; Shake at approx. 1:15 PM; Shake at approx. 4:30 PM
Workouts started at approx. 12:15 PM

---

Workout Notes
HUMP DAY! Had a Shoulders & Abs workout today. Felt good to see some progress from the first time I did this workout. Double-header for softball league tonight... It'll be interesting to see where my energy levels are after rocking the delts!

---


Thanks, NoCarbsNoSugar!! Love your log's details, as well!


Thank you, Cjowns!! Great to have you!

Solid training today. I need to start training abs. Rarely do.....

[phoenix4444]

Dude, you are going to be a beast when you are done cutting!

Strong progress, mirin dedication.

[Gen1GT]

How does it feel starting the Kris Gethin again?

[Artemis00]

Solid workout. Didn't realize so many people were doing Shoulders on Wednesday. LOL.

When you do the decline situps, are you using plates or DB? How do you hold it?

[bbowsh54]

---

No, A few months ago I got 245 for 2-3 reps on BB bench. Guessing I could put up 265-275 right now. I've been focusing a lot more on incline.

Solid training today. I need to start training abs. Rarely do.....

I'm glad the Gethin program calls for them, because I rarely do them either... Heh.
Nice work... You should throw 225 on a barbell next chest day and rep it out just to see where you're at! I bet a bench calculator will place you closer to 300 right now, with the weight you've been moving!

Dude, you are going to be a beast when you are done cutting!

Strong progress, mirin dedication.

Thank you, Phoenix!! Still a long road to go with cutting... So hard during wedding season!! Haha. I like the base I have moving forward.

How does it feel starting the Kris Gethin again?

Hey Gen1GT! I'm actually only re-doing Week #1 this week... Just seeing some of the progress from the program. :P Next week, I'm supposed to start a 3 to 4 week full-body hypertrophy program with my lifting partner... (Not really looking forward to it, but he's been begging me to try it) After that, I'm thinking of diving into Neil Hill's 9-week Y3T trainer, or Jay Cutler's Living Large trainer... However, Gethin is supposed to be releasing a 4-week shred video trainer this week, so I might fall in love with that instead, haha.

Solid workout. Didn't realize so many people were doing Shoulders on Wednesday. LOL.

When you do the decline situps, are you using plates or DB? How do you hold it?

Thank you, Artemis!!
Normally, I use a dumbbell for weighted sit-ups, and tuck it under my chin...
Yesterday, however, Gethin called to use a barbell. You can watch his form here:


I mimmicked his form. I squeeze for a second or two at the top!

[Artemis00]

Thank you, Artemis!!
Normally, I use a dumbbell for weighted sit-ups, and tuck it under my chin...
Yesterday, however, Gethin called to use a barbell. You can watch his form here:


I mimmicked his form. I squeeze for a second or two at the top!

Thanks for posting the video. I've been doing them that way as well for probably over half a year. Definitely feel that the setup with the barbell is easier in a sense than using DBs or plates. And like he said...holding it in that position with the arms definitely engages the abs more...not only during the movement but stabilizing the barbell as well.

[bbowsh54]

06/25/2015 - Thursday
Kris Gethin's 12-Week Muscle-Building Trainer
Re-Do Lift #4
Back

Warm-Up: Elliptical - 5 minutes

Smith Barbell Row: 3 sets of 8-12 reps
115x12
125x12
140x10

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

Lat Pulldown: 3 sets of 8-12 reps
100x12
110x12
130x11

One-Arm Dumbbell Row: 3 sets of 8-12 reps per arm
50x12
55x12
65x12

Dumbbell Pullover: 3 sets of 8-12 reps
45x12
50x12
55x12

Smith Rack Pulls: 3 sets of 8-12 reps​
165x12
185x12
205x12

---

Supplements
Pre-Workout (iFN Max Out) - One and a half scoops at approx. 11:55 AM
Multivitamin (Orange Triad) - Two at approx. 8:30 AM; One before bed
Fish Oil - One at approx. 8:30 AM
Creatine - 4.9 grams at approx. 10:45 AM
Protein Shake - Shake at approx. 8:30 AM; Shake at approx. 1:15 PM; Shake at approx. 4:30 PM
Workouts started at approx. 12:15 PM

---

Workout Notes
Hit the back today! My rear delts are very sore from yesterday... And my upper lats were a little sore from the bent over rear delt raises, I think. Crushed them today, though! We ended up only playing one softball game last night, due to the other team forfeiting our second game. I have to sub on a Sand Volleyball team tonight at 7:30 PM... Hope everyone is having a great week!

---

Thanks for posting the video. I've been doing them that way as well for probably over half a year. Definitely feel that the setup with the barbell is easier in a sense than using DBs or plates. And like he said...holding it in that position with the arms definitely engages the abs more...not only during the movement but stabilizing the barbell as well.

It's a nice variation, that's for sure! The only issue I've run into a couple times with that form is sort of "over-extending" my shoulders out of their socket, so I experience some pain from holding the barbell in an awkward position. Just need to focus on keeping the shoulders tucked back! Abs are nice and sore today!!

[OfficerJimLahey]

Lots of good stuff happening in here, man!

[bbowsh54]

06/26/2015 - Friday
Update

Misc. Notes
I tried a new recipe last night... Figured I would show you guys the results:



Healthy Pizza - High Protein Pie

2 Cups - Chopped Cauliflower (rice size)
1/2 Cup - Low Fat Mozzarella
1 Pound - 96% Lean Ground Beef
1/2 Pound - Cubed Chicken Breast
4 Tablespoons - Organic Marinara
2 Servings - Egg Whites OR 2 Full Eggs
Season with: Garlic, Oregano, & Parsley to taste

1) Preheat Oven to 450 degrees
2) Make Dough: mix cauliflower, egg whites, mozzarella, and seasoning in bowl. Stir until consistency of pizza dough.
3) Coat pan with cooking spray. Pour dough onto pan. Form into desired pizza crust.
4) Cook dough for 15-20 minutes.
5) Cook hamburger and chicken.
6) Take out cooked crust. Apply marinara. Add meat. Top with additional Mozzarella if desired.
7) Place pizza back in oven for 5 minutes.

TGIF!

[phoenix4444]

^^^ That looks frickin amazing! Gonna have to try that for myself. I never had that good of luck making cauliflower crust.

Do you use the cauliflower raw?

[bbowsh54]

06/26/2015 - Friday
Kris Gethin's 12-Week Muscle-Building Trainer
Re-Do Lift #12
Biceps & Calves

Warm-Up: Elliptical - 5 minutes

Seated Dumbbell Curl (Alternating): 3 sets of 14-18 reps
20x18
25x18
25x18

Machine Preacher Curl: 3 sets of 14-18 reps
80x18
80x18
100x14

Lying Cable Curl: 4 sets of 14-18 reps
70x18
80x16
80x15
80x14

Standing Calf Raises: 4 sets of 18-20 reps
50x20
60x20
60x20
60x20

Calf Press on Leg Press Machine: 4 sets of 18-20 reps
140x20
170x20
190x20
190x18

---

Supplements
Pre-Workout (iFN Max Out) - Two scoops at approx. 11:55 AM
Multivitamin (Orange Triad) - Two at approx. 8:30 AM; One before bed
Fish Oil - One at approx. 8:30 AM
Creatine - 4.9 grams at approx. 10:50 AM
Protein Shake - Shake at approx. 8:30 AM; Shake at approx. 1:15 PM
Workouts started at approx. 12:15 PM

---

Workout Notes
Ended the week with a biceps and calves workout... My goodness, my back is sore! I feel like it has been a productive week. Starting a Full-Body Hypertrophy program next Tuesday, just as a trial for a few weeks... Have a great weekend, everyone!

---

Misc. Notes
Here's a shot of last week's meal prep:


---

Lots of good stuff happening in here, man!

Thank you, sir!! Have a great night!

^^^ That looks frickin amazing! Gonna have to try that for myself. I never had that good of luck making cauliflower crust. Do you use the cauliflower raw?

Thank you, Phoenix!! The recipe called for raw cauliflower, which I will likely try next time. I actually boiled some frozen cauliflower by stove top, and then let it set in the fridge for a while... Just make sure it's try before you start mixing the dough, I needed to strain mine a little more on the first crust, haha. I look forward to toying with the recipe.

[phoenix4444]

Thank you, Phoenix!! The recipe called for raw cauliflower, which I will likely try next time. I actually boiled some frozen cauliflower by stove top, and then let it set in the fridge for a while... Just make sure it's try before you start mixing the dough, I needed to strain mine a little more on the first crust, haha. I look forward to toying with the recipe.

I think that has been my problem, not letting it dry out enough before mixing the dough. Patience is not my best trait when I am hungry.

[Artemis00]

Nice workout. Love it when you feel like you had a productive week...especially if it work and play related.

That pizza looked good, how did it taste? I'm guessing it didn't taste exactly like pizza (substitutions like that I find never do), but it doesn't mean they aren't good in their own way. What was your take?