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

[matty316]

Stopping by, still killing it with the workouts. Also, I have to admire the hell out of your meal prep dedication. Mine consists of we'll be driving down the road and just say "hey, let's go to wal-mart and get some more ribs!" That's about the extent of mine. Because I grill ribs every weekend now.

Great work my man, keep it up!!!

[mvd546]

All those drop sets look intense!! Have you dropped any weight yet?

[bbowsh54]

08/03/2015 - Monday Night
Kris Gethin's Shred Trainer - #4Weeks2Shred
PM Cardio
Cardio & Twists

Cardio
Elliptical - Interval Program - 30 minutes
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
-->Repeat for 30 minutes

300 Twists

---

Workout Notes
Put in cardio last night after sand volleyball. Went to bed early, but didn't sleep well. Shoulders and triceps coming up today.

---

You mentioned hyper extensions, love them!. It is my main accessory move for low back. Killer pump for sure. I subbed them out on my last cycle for good mornings. They are going back in this cycle.

Hey, Phoenix! I typically had been using the Back Extension Machine, which clearly doesn't hit it like hyper-extensions... I need to do them more often!

Stopping by, still killing it with the workouts. Also, I have to admire the hell out of your meal prep dedication. Mine consists of we'll be driving down the road and just say "hey, let's go to wal-mart and get some more ribs!" That's about the extent of mine. Because I grill ribs every weekend now.

Great work my man, keep it up!!!

Thank you, Matty! Mmmmmmmmmmmm... Ribs... That sounds delish. Thanks for dropping by, man!!

All those drop sets look intense!! Have you dropped any weight yet?

Thanks, Matt! The drop-sets are humbling killers, definitely. The weight loss has been a little slower for this cut so far. I started at 256.8, and this morning I was 249.9. The weekends have been stunting my progress. I planned for cheat days on Saturdays intentionally, due to all the weddings, camping trips, family reunions, and random trips that have kept this summer booked. I'm hoping the Next Level challenge will help me lock in a little harder on the weekends. Weekdays have been a success, though.

[bbowsh54]

08/04/2015 - Tuesday
Kris Gethin's Shred Trainer - #4Weeks2Shred
Lift #16
Shoulders & Triceps

Warm-Up: Elliptical - 5 minutes

Seated Front Raises: 1x10. 1x10/10. 1x10/20/10
15x10
20x10 / 10x10
20x10 / 5x20 / 5x10

Seated Side Raises: 1x10. 1x10/10. 1x10/20/10
15x10
25x10 / 10x10
20x10 / 5x20 / 5x10

Rear Cable Crossover: 1x10. 1x10/10. 1x10/20/10
30x10
30x10 / 20x10
30x10 / 10x20 / 10x10

Dumbbell Shrugs: 1x10. 1x10/10. 1x10/20/10
75x10
75x10 / 55x10
75x10 / 45x20 / 45x10

Triceps Rope Extension: 1x10. 1x10/10. 1x10/20/10
80x10
100x10 / 70x10
90x10 / 60x20 / 60x10

Reverse One-Arm Cable Extension: 1x10. 1x10/10. 1x10/20/10
30x10
30x10 / 20x10
30x10 / 10x20 / 10x10

Seated V-Bar Triceps Extension: 1x10. 1x10/10. 1x10/20/10
90x10
100x10 / 70x10
100x10 / 60x20 / 60x10

---

Supplements
--Upon Waking--
Grenade Ration Pack - (Multivitamin + Antioxidant, Probiotics, Essential Fatty Acids, & BCAAs)
BCAA - 1 tablet of ON Superior Amino 2222
Calcium, Vitamin D, Zinc - 1 tablet by NatureMade
Protein - 1 scoop of MuscleTech 100% Whey
--Pre-Workout--
BCAA - 5 grams of Kaged Muscle BCAA 2:1:1 Powder
Glutamine - 5 grams of Kaged Muscle Glutamine Powder
Citrulline - 4 grams of Kaged Muscle Citrulline Powder
Protein - 2 scoops of EAS Lean 15
--During Workout--
In-Kaged - 1 scoop of Kaged Muscle In-Kaged
--Post-Workout--
BCAA - 5 grams of Kaged Muscle BCAA 2:1:1 Powder
Protein - 1 scoop of MuscleTech 100% Whey
--Before Bed--
Antioxidants - 1 capsule of NOW Super Antioxidants
BCAA - 1 tablet of ON Superior Amino 2222
Glutamine - 1 capsule of ON Glutamine 1000
Fish Oil - 1 capsule of Hy-Vee HealthMarket Fish Oil
Multivitamin - 1 tablet of Orange Triad

---

Workout Notes
Nice little shoulders and triceps lift... No press movements today, but really kicked the side delts with the lateral raises. I enjoyed the seated V-bar push-downs, with an incline bench backed up to the pulley. Great way to isolate the triceps. I posted my Next Level Challenge "before" photos yesterday... Lot of work to do, let's stay locked in.

[NoCarbsNoSugar]

I posted my Next Level Challenge "before" photos yesterday...

where?

[bbowsh54]

where?

If you go to my body space, they're the three most recent poses in the Progress Photos section: http://bodyspace.bodybuilding.com/bbowsh54/

Also, there's an Activity Feed post about them from approx. 23 hours ago...

[VO2Maxima]

If you go to my body space, they're the three most recent poses in the Progress Photos section: http://bodyspace.bodybuilding.com/bbowsh54/

Also, there's an Activity Feed post about them from approx. 23 hours ago...

I'm creeping on your Bodyspace. Really nice lat spread...that's going to look damn good when you cut.

Oof, drop sets. Looks like a lot of volume too.

[bbowsh54]

08/04/2015 - Tuesday
Kris Gethin's Shred Trainer - #4Weeks2Shred
PM Cardio
Cardio & Twists

Cardio
Elliptical - Interval Program - 30 minutes
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
-->Repeat for 30 minutes

---

08/05/2015 - Tuesday
Kris Gethin's Shred Trainer - #4Weeks2Shred
Active Rest
PM Cardio & Twists

Cardio
Elliptical - Interval Program - 30 minutes
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
-->Repeat for 30 minutes

300 Twists

---

Supplements
--Upon Waking--
Grenade Ration Pack - (Multivitamin + Antioxidant, Probiotics, Essential Fatty Acids, & BCAAs)
BCAA - 1 tablet of ON Superior Amino 2222
Protein - 1 scoop of Animal Whey
--Pre-Cardio--
Carnitine - 2 capsules of MET‑Rx L‑Carnitine 1000
Protein - 1 scoop of Animal Whey
--Before Bed--
Antioxidants - 2 capsules of NOW Super Antioxidants
BCAA - 1 tablet of ON Superior Amino 2222
Glutamine - 1 capsule of ON Glutamine 1000
Calcium, Vitamin D, Zinc - 1 tablet by NatureMade
Multivitamin - 1 tablet of Orange Triad

---

Workout Notes
Tough night in softball league.... Our season came to an end, as we lost in the year-end tournament 3-4 in the first round. Hit the fitness room for some cardio after, and then took a dip in the pool. I've been doing my twists in the pool, feels good. Leg Day comin' in hot. Take care, all.

[NoCarbsNoSugar]

Lots of progress in your photos.
Quite impressive!

[bbowsh54]

08/06/2015 - Thursday
Kris Gethin's Shred Trainer - #4Weeks2Shred
Lift #18
Legs

Warm-Up: Elliptical - 5 minutes

Leg Extensions: 1x10. 1x10/10. 1x10/20/10
130x10
150x10 / 70x10
150x20 / 60x20 / 60x10

Smith Squat: 1x10. 1x10/10. 1x10/20/10
125x10
155x10 / 105x10
155x10 / 65x20 / 65x10

Seated Hamstring Curl: 1x10. 1x10/10. 1x10/20/10
120x10
120x10 / 60x10
120x10 / 50x20 / 50x10

Machine Leg Press (Feet High): 1x10. 1x10/10. 1x10/20/10
230x10
270x10 / 150x10
270x10 / 120x20 / 120x10

---

Supplements
--Upon Waking--
Grenade Ration Pack - (Multivitamin + Antioxidant, Probiotics, Essential Fatty Acids, & BCAAs)
BCAA - 1 tablet of ON Superior Amino 2222
Calcium, Vitamin D, Zinc - 1 tablet by NatureMade
Protein - 1 scoop of Animal Whey
--Pre-Workout--
BCAA - 5 grams of Kaged Muscle BCAA 2:1:1 Powder
Glutamine - 5 grams of Kaged Muscle Glutamine Powder
Citrulline - 4 grams of Kaged Muscle Citrulline Powder
Protein - 2 scoops of EAS Lean 15
--During Workout--
In-Kaged - 1 scoop of Kaged Muscle In-Kaged
--Post-Workout--
BCAA - 5 grams of Kaged Muscle BCAA 2:1:1 Powder
Protein - 1 scoop of Animal Whey
--Before Bed--
Antioxidants - 1 capsule of NOW Super Antioxidants
BCAA - 1 tablet of ON Superior Amino 2222
Glutamine - 1 capsule of ON Glutamine 1000
Fish Oil - 1 capsule of Hy-Vee HealthMarket Fish Oil
Multivitamin - 1 tablet of Orange Triad

---

Workout Notes
Leg Day. I have a knot in my left-mid back that was sort of irritating during squats. Felt it was a solid workout, dripping with sweat after the squat drops-sets. I'll post a macro/weight/steps/sleep recap early next week. I'm keeping a shared Google spreadsheet with a couple co-workers...

Diet Notes
Yesterday's Macros: 85.3 grams of Fat, 113.7 grams of Carbs, 221.9 grams of Protein

---

I'm creeping on your Bodyspace. Really nice lat spread...that's going to look damn good when you cut.

Oof, drop sets. Looks like a lot of volume too.

Thank you very much, Maxima! I have a lot of work to do... I think I have some solid muscle hiding under this fat, heh.
The drop-sets are great, makes the workouts feel longer than they are in a way...

Lots of progress in your photos.
Quite impressive!

Thanks, NoCarbsNoSugar. Repeating myself, plenty of work to do. Glad I have the BB community to share the experience with. Slow and steady so far.

[phoenix4444]

Squat dropsets!!!!! Holy crap dude. You will be feeling that tomorrow.

[VO2Maxima]

There is nothing about squat dropsets that sounds fun haha. Well, maybe eating afterward...that's probably fun. I've never tried squats on the smith, though I've seen people doing it with foot placement out front to the point it almost looks like a hack squat...you like them?

[bbowsh54]

There is nothing about squat dropsets that sounds fun haha. Well, maybe eating afterward...that's probably fun. I've never tried squats on the smith, though I've seen people doing it with foot placement out front to the point it almost looks like a hack squat...you like them?

I don't particularly like them, haha... They can feel weird, I adjust my feet a lot.

I did them today to mimic the "Squat Machine Press" that Kris Gethin did on this day of the trainer:
http://www.kagedmuscle.com/articles/day/day-18/

The program had actually called for:
Leg Extensions
1x10. 1x10/10. 1x10/20/10
Squat Machine Press
1x10. 1x10/10. 1x10/20/10
Lying Hamstring Curl
1x10. 1x10/10. 1x10/20/10
Parallel Leg Press
1x10. 1x10/10. 1x10/20/10

But, I had to adjust it for my gym.

Still felt like a solid workout!

About time for some cardio now!

[mvd546]

Drop sets destroy the legs quick!! Nice work moving that weight today Bow!

[bbowsh54]

08/06/2015 - Thursday Night
Kris Gethin's Shred Trainer - #4Weeks2Shred
PM Cardio

Cardio
Elliptical - Interval Program - 30 minutes
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
-->Repeat for 30 minutes

---

08/07/2015 - Friday
Kris Gethin's Shred Trainer - #4Weeks2Shred
Lift #19
Chest & Calves

Warm-Up: Elliptical - 5 minutes

Pec Deck Machine Flyes: 1x10. 1x10/10. 1x10/20/10
130x10
170x10 / 80x10
170x10 / 70x20 / 70x10

Decline Dumbell Flyes: 1x10. 1x10/10. 1x10/20/10
30x10
45x10 / 25x10
45x10 / 20x20 / 20x10

Incline Cable Flyes: 1x10. 1x10/10. 1x10/20/10
30x10
40x10 / 20x10
40x10 / 10x20 / 10x10

Smith Standing Calf Raises: 1x10. 1x10/10. 1x10/20/10
215x10
245x10 / 195x10
285x10 / 195x20 / 195x10

Abdominal Crunches: 4 Sets
18
18
18
18

---

Supplements
--Upon Waking--
Grenade Ration Pack - (Multivitamin + Antioxidant, Probiotics, Essential Fatty Acids, & BCAAs)
BCAA - 1 tablet of ON Superior Amino 2222
Calcium, Vitamin D, Zinc - 1 tablet by NatureMade
Protein - 1 scoop of Animal Whey
--Pre-Workout--
BCAA - 5 grams of Kaged Muscle BCAA 2:1:1 Powder
Glutamine - 5 grams of Kaged Muscle Glutamine Powder
Citrulline - 4 grams of Kaged Muscle Citrulline Powder
Protein - 1 scoop of EAS Lean 15
--During Workout--
In-Kaged - 1 scoop of Kaged Muscle In-Kaged
--Post-Workout--
BCAA - 5 grams of Kaged Muscle BCAA 2:1:1 Powder
Protein - 1 scoop of Animal Whey
--Before Bed--
Antioxidants - 1 capsule of NOW Super Antioxidants
BCAA - 1 tablet of ON Superior Amino 2222
Glutamine - 1 capsule of ON Glutamine 1000
Fish Oil - 1 capsule of Hy-Vee HealthMarket Fish Oil
Multivitamin - 1 tablet of Orange Triad

---

Workout Notes
Nice way to end the week with an interesting chest lift. A lot of fly movements. Really working on leading the motion with my elbows pointed correctly, keeping the shoulder blades retracted, and sticking my chest out.

Diet Notes
Yesterday's Macros: 81.4 grams of Fat, 143.3 grams of Carbs, 226.6 grams of Protein

---

Squat dropsets!!!!! Holy crap dude. You will be feeling that tomorrow.

Thank you, Phoenix!! My hamstrings are in a lot of pain today. Very stiff getting up from my desk, haha.

Drop sets destroy the legs quick!! Nice work moving that weight today Bow!

Thanks, Matt!! Lower hamstrings were wrecked... Hope you have a fun weekend lined up!

[Gigi999]

But, I had to adjust it for my gym.

These leg workouts sound killer just reading them, I'm sure doing them in the gym is another thing.

Is the gym you go to a powerlifting type gym? Wasn't sure what you meant by adjust?
Supersets are hard at normal gyms sometimes when its busy.

Anyway, you're doing awesome and so consistent

[VO2Maxima]

4g of citrulline before drop sets...you must have the pump to end all pumps haha.

I like the pec deck...current gym doesn't have one, and I kind of miss using it. I end up doing most of my fly movements with cables now, since I can't seem to get the same MMC with dumbbells.

[bbowsh54]

08/09/2015 - Sunday Night
Kris Gethin's Shred Trainer - #4Weeks2Shred
PM Cardio
Cardio & Twists + Light Chest

Cardio
Elliptical - Interval Program - 30 minutes
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
-->Repeat for 30 minutes

Decline Neutral Dumbbell Press: 3 Sets
45x25
50x25
50x20

Push-Ups: 3 Sets
12
12
12

300 Twists

---

Workout Notes
Got back from a long camping weekend in Yankton. Had two softball games starting at 1:00 PM. The diet wasn't great this weekend. Last night after softball, I took the girlfriend out to eat to a fancy Italian restaurant for our two-year anniversary. Did some cardio and light chest work before bed last night. Got my meal prep in after softball, before date night. Photo below.

---

Meal Prep Sunday

08/09 - 96% Lean Ground Beef, 99% Lean Ground Turkey, Egg Whites, Spinach, Quinoa

---

These leg workouts sound killer just reading them, I'm sure doing them in the gym is another thing.

Is the gym you go to a powerlifting type gym? Wasn't sure what you meant by adjust?
Supersets are hard at normal gyms sometimes when its busy.

Anyway, you're doing awesome and so consistent

Thanks, Gigi! When I said I had to adjust the lift, I meant I had to replace certain lifts according to equipment available at my gym.
Leg Extensions --> Leg Extensions
Squat Machine Press --> Smith Squat
Lying Hamstring Curl --> Seated Hamstring Curl
Parallel Leg Press --> Machine Leg Press (Feet High)
My gym just doesn't have the same variety at the massive one Gethin filmed his trainer...
Thank you so much for dropping by!

4g of citrulline before drop sets...you must have the pump to end all pumps haha.

I like the pec deck...current gym doesn't have one, and I kind of miss using it. I end up doing most of my fly movements with cables now, since I can't seem to get the same MMC with dumbbells.

The pump feels good. I feel like I've seen some Pre-WOs with 8 grams of citrulline, even! Fly movements always take a lot of MMC in my mind... I find that I must keep my elbows pointed in the direction of the movements, or I put a lot of strain on the front of my shoulders. Thanks for stopping by, Maxima!!!

[NoCarbsNoSugar]

I took the girlfriend out to eat to a fancy Italian restaurant for our two-year anniversary.

Congrats!

Meal Prep Sunday

Food looks great, as always!

[OfficerJimLahey]

solid meal prep! i draw the line at 90% lean, not sure I could keep a more lean percentage still taste good to me. you must be talented

[bbowsh54]

08/10/2015 - Monday
Kris Gethin's Shred Trainer - #4Weeks2Shred
Lift #22
Back & Biceps

Warm-Up: Elliptical - 5 minutes

Seated Neutral Cable Low Row: 1x10/5. 1x10/10. 1x20
120x10 / 100x5
130x10 / 80x10
80x20

Machine Mid Row: 1x10/5. 1x10/10. 1x20
170x10 / 150x5
170x10 / 80x10
80x20

Underhand Lat Pulldown: 1x10/5. 1x10/10. 1x20
120x10 / 100x5
130x10 / 90x10
80x20

Wide-Grip Lat Pulldown: 1x10/5. 1x10/10. 1x20
130x10 / 90x5
110x10 / 80x10
80x20

Standing High Cable Curl: 1x10/5. 1x10/10. 1x20
60x10 / 50x5
70x10 / 50x10
50x20

Machine Preacher Curl: 1x10/5. 1x10/10. 1x20
100x10 / 80x5
100x10 / 60x10
60x20

---

Supplements
--Upon Waking--
Grenade Ration Pack - (Multivitamin + Antioxidant, Probiotics, Essential Fatty Acids, & BCAAs)
BCAA - 1 tablet of ON Superior Amino 2222
Calcium, Vitamin D, Zinc - 1 tablet by NatureMade
Protein - 1 scoop of Animal Whey
--Pre-Workout--
BCAA - 5 grams of Kaged Muscle BCAA 2:1:1 Powder
Glutamine - 5 grams of Kaged Muscle Glutamine Powder
Citrulline - 4 grams of Kaged Muscle Citrulline Powder
Protein - 2 scoops of EAS Lean 15
--During Workout--
In-Kaged - 1 scoop of Kaged Muscle In-Kaged
--Post-Workout--
BCAA - 5 grams of Kaged Muscle BCAA 2:1:1 Powder
Protein - 1 scoop of Animal Whey
--Before Bed--
Antioxidants - 1 capsule of NOW Super Antioxidants
BCAA - 1 tablet of ON Superior Amino 2222
Glutamine - 1 capsule of ON Glutamine 1000
Fish Oil - 1 capsule of Hy-Vee HealthMarket Fish Oil
Multivitamin - 1 tablet of Orange Triad

---

Workout Notes
The "My Next Level" Challenge is officially underway. Hope I can earn some solid results in these next six weeks. I did not have a lot of energy going into today's lift, but felt very good after the first couple sets. Really loving In-Kaged.

---

Congrats!

Food looks great, as always!

Thank you, NoCarbsNoSugar! Appreciate you dropping by!

solid meal prep! i draw the line at 90% lean, not sure I could keep a more lean percentage still taste good to me. you must be talented

Thanks, Officer Jim!! I can't say I've noticed much difference in taste between the 90% and 96% Lean Beef, but I've never focused on it or thought about it! Not sure if it's worth the extra money, but gave it a second shot this week!

[VO2Maxima]

Congrats on two years!

Also jealous of those egg whites. Egg shortage is killing me over here, I can't even find egg whites in the stores around me, and regular eggs are getting insanely expensive.

[mvd546]

Nice work on those rows! I usually have to deal with low energy, but after those first few sets I usually wake up and push through.

[bbowsh54]

08/10/2015 - Monday Night
Kris Gethin's Shred Trainer - #4Weeks2Shred
PM Cardio
Cardio & Twists

Cardio
Elliptical - Interval Program - 30 minutes
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
-->Repeat for 30 minutes

300 Twists

---

08/11/2015 - Tuesday
Kris Gethin's Shred Trainer - #4Weeks2Shred
Lift #23
Shoulders & Triceps

Warm-Up: Elliptical - 5 minutes

Chest-Supported Dumbbell Rear Raises: 1x10/5. 1x10/10. 1x20
20x10 / 15x5
25x10 / 10x10
10x20

Dumbbell Deltoid “Around the Worlds”: 1x10/5. 1x10/10. 1x20
10x10 / 5x5
15x10 / 5x10
5x20

Incline Dumbbell Front Raises: 1x10/5. 1x10/10. 1x20
10x10 / 5x5
15x10 / 5x10
5x20

Dumbbell Shrugs: 1x10/5. 1x10/10. 1x20
75x10 / 60x5
75x10 / 50x10
50x20

Cable Triceps Pushdowns: 1x10/5. 1x10/10. 1x20
110x10 / 90x5
120x10 / 80x10
80x20

Overhead Cable Triceps Extensions: 1x10/5. 1x10/10. 1x20
80x12 / 60x5
100x10 / 60x10
70x20

Cable Triceps Kickbacks (single arm): 1x10/5. 1x10/10. 1x20
20x10 / 10x5
20x10 / 10x10
10x20

Seated Calf Press: 1x10/5. 1x10/10. 1x20
250x10 / 210x5
270x10 / 190x10
190x20

---

Supplements
--Upon Waking--
Grenade Ration Pack - (Multivitamin + Antioxidant, Probiotics, Essential Fatty Acids, & BCAAs)
BCAA - 1 tablet of ON Superior Amino 2222
Calcium, Vitamin D, Zinc - 1 tablet by NatureMade
Protein - 1 scoop of Animal Whey
--Pre-Workout--
BCAA - 5 grams of Kaged Muscle BCAA 2:1:1 Powder
Citrulline - 4 grams of Kaged Muscle Citrulline Powder
Protein - 2 scoops of EAS Lean 15
--During Workout--
In-Kaged - 1 scoop of Kaged Muscle In-Kaged
--Post-Workout--
Glutamine - 5 grams of Kaged Muscle Glutamine Powder
BCAA - 5 grams of Kaged Muscle BCAA 2:1:1 Powder
Protein - 1 scoop of Animal Whey
--Before Bed--
Antioxidants - 1 capsule of NOW Super Antioxidants
BCAA - 1 tablet of ON Superior Amino 2222
Glutamine - 1 capsule of ON Glutamine 1000
Fish Oil - 1 capsule of Hy-Vee HealthMarket Fish Oil
Multivitamin - 1 tablet of Orange Triad

---

Workout Notes
Hit the delts and triceps today... Took a little while to get the shoulders loose with my warm-up. Think I slept on my left arm funny last night. Pretty good workout. Yesterday evening, we had our last regular season sand volleyball match. We won all three games. We should be the #2 seed heading into the year-end tournament in two weeks. After, I hit up the fitness room for some cardio, and then did my twists in the pool.

Diet Notes
Yesterday's Macros: 52.3 grams of Fat, 152.5 grams of Carbs, 218.5 grams of Protein
Food: My prepped meals of 96% lean beef, 99% lean turkey, quinioa, spinach, & egg whites; numerous protein shakes; nature valley blueberry biscuits; sunflower seeds; and more shakes.

---

Congrats on two years!

Also jealous of those egg whites. Egg shortage is killing me over here, I can't even find egg whites in the stores around me, and regular eggs are getting insanely expensive.

Thank you, Maxima! Sorry for the egg shortage in your area... It is VERY nice being able to buy a carton of 20 servings of 100% egg whites for around $5. Can't beat the convenience. No shortage of eggs in the Midwest right now, it seems...

Nice work on those rows! I usually have to deal with low energy, but after those first few sets I usually wake up and push through.

I've stayed away from Pre-Workouts for the last month or so... Since my last run of Pump Extrem. Sorta missing them this week, but it's been nice to cut back on stims. However, I'll be running a tub of "Pre-Kaged" soon, and writing a review on it. I'm continuously stressing the value of better warm-ups these days... Thanks for dropping by, Matt!

[jwtiger69]

Random drive by! Good work in here. Like my new sig?

[VO2Maxima]

Thank you, Maxima! Sorry for the egg shortage in your area... It is VERY nice being able to buy a carton of 20 servings of 100% egg whites for around $5. Can't beat the convenience. No shortage of eggs in the Midwest right now, it seems...

Wait, egg shortage isn't national?? Wegmans is lying to me! I thought there was some avian flu thing going on...maybe it's only affecting some places.

"Nice to cut back on stims" hahaha, you are far more disciplined than I. Looking forward to your thoughts on Pre-Kaged.

[Rosco1001]

Awesome progress so far! I'll keep checking in!

[Artemis00]

Great workout out. Curious...what are DB deltoids "Around the worlds"?

[matty316]

Solid work in here still! And always mirin' the food prep dedication. No need for me to do it, if I did and put it in the fridge or freezer for later it would be gone when I was needing it. Kids love eating as much as I do.

Wait, egg shortage isn't national?? Wegmans is lying to me! I thought there was some avian flu thing going on...maybe it's only affecting some places.

I've heard about this, and he's right, no egg shortage here. Although they continue to raise the prices. Glad I don't have to buy them right now. The VP here has a farm with chickens and he brings in 6 dozen or so every week. I am the first to grab mine. Cage free farm eggs anyone?

Great workout out. Curious...what are DB deltoids "Around the worlds"?

I was going to ask the same thing.

[bbowsh54]

08/11/2015 - Tuesday Night
Kris Gethin's Shred Trainer - #4Weeks2Shred
PM Cardio
Cardio & Twists + Abs

Cardio
Elliptical - Interval Program - 30 minutes
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
Two Minutes @ Cross Ramp 7 / Resistance 7
Two Minutes @ Cross Ramp 11 / Resistance 11
-->Repeat for 30 minutes

300 Twists

Kettlebell-Weighted Sit-Ups: 4 Sets
20
18
18
18

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Random drive by! Good work in here. Like my new sig?

Hey Justin, great to hear from you!! What's up with the new sig? Did you and Kyle Monahan split from ProMera? I noticed Kyle has been posting a lot of Cellucor products on his instagram account, haha... Miss hearing from you, man... Aren't you a 49ers fan?? If so--I'm so sorry. Rough off-season. My Phins might be in better shape than San Fran for the first time in a long time!

Wait, egg shortage isn't national?? Wegmans is lying to me! I thought there was some avian flu thing going on...maybe it's only affecting some places.

"Nice to cut back on stims" hahaha, you are far more disciplined than I. Looking forward to your thoughts on Pre-Kaged.

Hey, Maxima! Your comments made me curious, so I did a quick Google search... I don't think they're lying to you. The egg shortage is a real thing across the country. Some restaurant chains have contemplated taking eggs off the menu! Supposedly, we could be two years away from the shortage subsiding. Luckily for me, I haven't felt the effects here yet in South Dakota.
I'm looking forward to Pre-Kaged as well! Should feel a nice kick after the break from stims...

Awesome progress so far! I'll keep checking in!

Thank you, Rosco!!! Glad to have you!

Great workout out. Curious...what are DB deltoids "Around the worlds"?

Thanks, Artemis!! They're simply DB Side Lateral to Front Raises. Raise to the side, bring to the front, lower, raise in the front, bring to the side, lower, repeat. Gethin's fancy name.
http://www.bodybuilding.com/exercise...o-front-raise-