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

[bbowsh54]

Tuesday 5/20 Back & Triceps Lift: v-bar pulley low row, WG lat pulldown, rope tricep pushdown, skullcrusher into bent-arm pullover, incline DB row, machine tricep extension, inner-grip machine lat pulldown

Wednesday 5/21 Biceps & Shoulders Lift: pulley side raise, pulley front raise, rope cable hammer curl, incline inner biceps curl, overhead press, machine preacher curl, standing BB overhead press, rear delt flyes

Great Progress pics Bowser. Keep blastin it!

Thank you, Zenshi!!

[OfficerJimLahey]

Been a bit since I've checked in, life got pretty busy for a bit. Hope all is well man!

[bbowsh54]

Thursday 5/22 Legs, Abs, and Chest Lift: single-leg leg press, chest press, ab crunch machine, leg extensions, calf extension machine, abdominal push machine, low cable crossover, standing lunges holding DBs

Moved into my new place over Memorial Day weekend. Friday and Saturday were spent moving everything to the new place. Sunday was spent cleaning the old place. Sunday night and Monday was spent unpacking and settling in... Feels good to have a new place to call home.

My diet has been absolute garbage. I'm maintaining weight, but barely. The month of May has proved to be a stall period for me. I really need to buckle down and lock in for June, coming up next week. I need to start making progress for my September goal.

I'm very sorry for the lack of progress in the weight loss department this month, but I have experienced some noticeable strength gains. My drive to work out has NEVER been a problem, I love my time at the gym. My struggle has always been my diet.

I'll keep updating this log, no matter what! Have a great week, everyone.

[Zenshi]

Sounds like the move went well. good to hear. Just start up the nutrition again without looking back at May. Will be looking forward to your posts once you have time to get back into the fitness thing again. Have a great week Bowser.

[bbowsh54]

Greetings, everyone!

I am still lifting religiously each week.

Just finished up with a Noon Leg Lift, that proved to be quite tiring.

I still have not buckled down with the diet. I'm conscious enough not to pig out, but I'm not eating clean... YET. The May Stall Period has dragged on further than I would like, but I'm excited for what lies ahead...

I have been select for another sponsored log. I am going to be doing the ProMera Sports "Summer Strong" Promotion! I've very happy because this is the EXACT boost in motivation I needed to get back on the weight loss/cutting horse. The products are supposed to be shipped this week, so I hope to hit the ground running next week. Once again, I will be running Pump Extrem, Peak 400, and Con-Cret.

In this time between the two sponsored logs, I have been running Athletic Edge Nutrition's Creatine RT and Controlled Labs' White Flood Reborn. I'm looking forward to the switch next week, as I JUST ran out of Creatine RT today. :P

I'll post a link to the new Summer Strong thread, once it is up and running. However, I will also continue to update this progress log as I have been doing.

Feels good to be all settled in to my new townhome, and have a brand new Fitness Room available to us on nights or (primarily) weekends where I do not feel like venturing all the way to the gym.

In addition to my lifting routine, my summer sports are in full swing. I have:
Co-Rec Softball on Sunday afternoons
Co-Rec Sand Volleyball on Monday nights
Co-Rec Sand Volleyball on Tuesday nights
Men's Upper Softball on Wednesday nights.

I usually have a summer kickball team on Thursdays, but it looks like the team dissolved this summer. I -REALLY- miss pick-up basketball nights, but they will return in August or September when the High School opens back up.

I am currently following the splits:
Monday: Chest & Traps
Tuesday: Back & Triceps
Wednesday: Biceps & Shoulders (delts)
Thursday: Legs
Friday: Dealer's Choice (Auxiliary or let the lifting partner decide)

Some very detailed workout entries coming soon, and the return of Thursday morning weigh-ins!

Have a Terrific Thursday, all!

[bbowsh54]

Greetings, everyone! Hope you're having an outstanding Sunday night!

The new log is up and running. Check it out here:
http://forum.bodybuilding.com/showth...hp?t=162319351

Showjo1josh & Bowser – Summer Strong

Welcome, Everyone!

ProMera Sports has graciously selected us for the “Summer Strong” Promotion! This will be my second sponsored log to ever participate in, and I’m thrilled to work with ProMera Sports!

BRIEF HISTORY: I weighed between 190 and 200 lbs. out of high school. I lost weight my freshman year by playing basketball every day. Then, I broke my ankle. I gained a lot of weight throughout the rest of college, starting sophomore year. I began lifting, but with a very uneducated routine. After college, I started reading bodybuilding.com and developed a far more educated routine. I have been lifting religiously for two and a half years now. However, I had not been monitoring my diet prior to 2014. Last fall, I had gained 21 pounds. A little bit of muscle, but primarily fat. On January 16th of this year, I began my structured cutting phase. The month of May proved to be a stall period, after dropping 30 pounds during the first four months of my cut. I am ready to get back on the horse.

My workout splits for the year of 2013 were:
Day 1: Chest & Biceps
Day 2: Back & Triceps
Day 3: Legs
Day 4: Shoulders & Traps
Rest
Rest
Repeat
(Very little cardio. Usually about ten minutes once or twice a week)

Splits from January 16th to the end of April:
Day 1: Biceps, Triceps, & Traps
Day 2: Chest & Back
Day 3: Cardio (Usually four or five full-court games of Basketball)
Day 4: Shoulders (Delts) & Legs
Rest
Rest
Repeat
**15 minutes of cardio after all three lifting days (Generally stair-stepper or treadmill)

New Splits for this log:
Monday: Chest & Traps
Tuesday: Back & Triceps
Wednesday: Biceps & Shoulders (Delts)
Thursday: Legs
Friday: Dealer’s Choice (Auxiliary Day, or whatever the lifting partner chooses)
Saturday: Rest
Sunday: Cardio and Miscellaneous Dumbbell Routine (townhome’s fitness room instead of full gym)
**In addition: Co-Rec Softball on Sunday afternoons; Co-Rec Sand Volleyball on Monday nights; Co-Rec Sand Volleyball on Tuesday nights; and Men's Upper Softball on Wednesday nights.

For the past month, I have been running Athletic Edge Nutrition's Creatine RT and Controlled Labs' White Flood Reborn. I'm looking forward to the switch next week, as I JUST ran out of Creatine RT yesterday… :P

I will be utilizing ProMera Sports Con-Cret along with the Pump Extrem and Peak 400.




My goal for this log is to get back to my cut. I will be documenting weekly weigh-ins on Thursday mornings. I will take a “Before Photo” when the new products arrive.

For my diet, I intend to try something new… I’m going to attempt to follow Elliott Hulse’s “Micro Fast” diet plan.






As always, feel free to offer advice!!! I am always looking to improve my routine. Feel free to check out my progress log, or my previously completed log, from my sig.

Can’t wait to get started! Thanks, again, ProMera!

[bbowsh54]

Chest & Traps Lift - [Monday, 06/09/14]

Warm-up: 6 minutes treadmill

Split Set #1
Dumbbell Bench Press (Flat) [4 SETS]
10/10/13/9 [REPS]
50/60/75/75 lbs. [WEIGHT]
Standing Dumbbell Shrug [4 SETS]
10/10/10/8 [REPS]
55/55/65/70 lbs. [WEIGHT]

Split Set #2
Incline Dumbbell Bench Press [3 SETS]
10/10/10 [REPS]
45/50/60 lbs. [WEIGHT]
Gittleson Shrug [3 SETS]
10/10/10 [REPS]
55/55/55 lbs. [WEIGHT]

Split Set #3
Cable Crossover [3 SETS]
10/9/8 [REPS]
40/40/40 lbs. [WEIGHT]
Push-Ups (Neutral Hand Placement from Fists) [3 SETS]
10/8/8​ [REPS]
Cable Shrugs Behind-the-Back [3 SETS]
10/12/10 [REPS]
140/150/150 lbs. [WEIGHT]

---

My supps have not arrived yet, but I'm guessing/hoping they'll be in the mailbox when I get home from work.

I used two scoops of Controlled Labs White Flood Reborn before today's workout... Trying to get rid of it before starting Pump Extrem tomorrow (or this week). I'll crack open my Con-Cret tomorrow, regardless.

I will also be taking some standard fish oil, Controlled Labs Orange Triad (my multi), and Universal Ultra Whey Pro for my post-WO shakes... I'll get more specific with my diet and supplement intake times once the products arrive.

For a good laugh, check out this video I posted last year rocking the Horse Head during our office shenanigans... http://forum.bodybuilding.com/showth...hp?t=151907713 :P

Have a marvelous Monday, all!

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Back & Triceps Lift - [Tuesday, 06/10/14]

Warm-up: 6 minutes treadmill

Split Set #1
Wide-Grip Cable Lat Pulldown Behind The Neck [4 SETS]
12/10/10/8 [REPS]
80/100/110/120 lbs. [WEIGHT]
Triceps Pushdown with V-Bar Attachment [4 SETS]
10/10/10/10 [REPS]
50/50/60/80 lbs. [WEIGHT]
Straight-Bar Underhand Seated Cable Row [4 SETS]
10/10/10/8 [REPS]
80/100/100/110 lbs. [WEIGHT]

Split Set #2
EZ-Bar Skullcrusher into Bent-Arm Pullover [3 SETS]
8/9/9 [REPS]
60/60/60 lbs. [WEIGHT]
Dumbbell Incline Row [3 SETS]
10/10/10 [REPS]
55/55/55 lbs. [WEIGHT]

Split Set #3
Overhead Triceps Extension with Rope Attachment [3 SETS]
10/10/8 [REPS]
70/80/100 lbs. [WEIGHT]
Underhand Lat Pulldown [3 SETS]
10/10/7 [REPS]
90/110/130 lbs. [WEIGHT]

---

Supplements
Con-Cret - Two scoops at approx. 10:00 AM
Peak 400 - One scoop at approx. 10:00 AM
Pump Extrem - One and a half scoops at approx 11:45 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil Two at approx. 8:15 AM; Two post-workout
Ultra Whey Pro One shake at approx. 8:30 AM; One shake post-workout
Workout started at approx. 12:10 PM

Lookie, lookie what arrived yesterday!

Looks like we'll be trying the Blue Raspberry flavor this time around... :P

Last night for "cardio" I played three games of Sand Volleyball at 9:00 PM. Tonight, I will be helping the girlfriend move, so plenty of "box-carrying" to be performed.

I am digging in with the "Micro Fasting" TODAY. We'll see what damage was done to my weight/BF the past month without following a strict diet. I will be weighing in every Thursday morning.

The summary leading up to this log:

Quick Recap:
Thur 01/16 - 278.8 (Starting Point)
Thur 01/23 - 270.3 (Week 1)
Thur 01/30 - 268.3 (Week 2)
Thur 02/06 - 264.7 (Week 3)
Thur 02/13 - 262.5 (Week 4)
Thur 02/20 - 260.6 (Week 5)
Thur 02/27 - 258.8 (Week 6)
Thur 03/06 - 257.5 (Week 7)
Thur 03/13 - 256.2 (Week 8)
Thur 03/20 - 253.7 (Week 9)
Thur 03/27 - 252.2 (Week 10)
Thur 04/03 - 249.9 (Week 11)
Thur 04/10 - 249.3 (Week 12)
Thur 04/17 - 249.3 (Week 13)
Thur 05/01 - 248.2 (Week 15)
Thur 06/12 - ???.? (Start New ProMera Log)

Quick Recap:
Thur 01/16 - Starting Weight
Thur 01/23 - Down 08.5 lbs. (Week 1)
Thur 01/30 - Down 10.5 lbs. (Week 2)
Thur 02/06 - Down 14.1 lbs. (Week 3)
Thur 02/13 - Down 16.3 lbs. (Week 4)
Thur 02/20 - Down 18.2 lbs. (Week 5)
Thur 02/27 - Down 20.0 lbs. (Week 6)
Thur 03/06 - Down 21.3 lbs. (Week 7)
Thur 03/13 - Down 22.6 lbs. (Week 8)
Thur 03/20 - Down 25.1 lbs. (Week 9)
Thur 03/27 - Down 26.6 lbs. (Week 10)
Thur 04/03 - Down 28.9 lbs. (Week 11)
Thur 04/10 - Down 29.5 lbs. (Week 12)
Thur 04/17 - Down 29.5 lbs. (Week 13)
Thur 05/01 - Down 30.6 lbs. (Week 15)
Thur 06/12 - ???.? (Start New ProMera Log)

Looking forward to a strong cut!

Have a terrific Tuesday, everyone!

[Zenshi]

Hope you're doing well Bowser. Nice workout as always! Good luck on your new log.

[bbowsh54]

Biceps & Shoulders Lift - [Wednesday, 06/11/14]

Warm-up: 6 minutes treadmill

Split Set #1
Standing Low-Pulley Side Delt Raise [4 SETS]
10/10/8/4 [REPS]
10/10/20/30 lbs. [WEIGHT]
Standing Low-Pulley Front Delt Raise [4 SETS]
10/10/7/5 [REPS]
10/10/20/20 lbs. [WEIGHT]
Cable Hammer Curls with Rope Attachment [4 SETS]
10/10/10/8 [REPS]
60/70/80/100 lbs. [WEIGHT]

Split Set #2
Dumbbell Shoulder Press [3 SETS]
10/10/7 [REPS]
50/55/65 lbs. [WEIGHT]
Incline Inner Biceps Curl [3 SETS]
8/8/4 [REPS]
30/30/35 lbs. [WEIGHT]

Split Set #3
One-Arm Preacher Hammer Dumbbell Curl [3 SETS]
5/7/6 [REPS]
40/35/35 lbs. [WEIGHT]
Standing Barbell Military Press [3 SETS]
12/10/10 [REPS]
50/60/60 lbs. [WEIGHT]
Reverse Machine Flyes (a.k.a. Rear Delt Flyes) [3 SETS]
10/12/9 [REPS]
90/110/130 lbs. [WEIGHT]

---

Supplements
Con-Cret - Two scoops at approx. 10:30 AM
Peak 400 - One scoop at approx. 10:30 AM
Pump Extrem - One and a half scoops at approx. 11:50 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil Two at approx. 8:15 AM; Two post-workout
Ultra Whey Pro One shake at approx. 8:35 AM; One shake post-workout
Workout started at approx. 12:10 PM

HUMP DAY!!!

I experienced some pain in my left shoulder during the second set of side delt raises today.... Might be the lingering rotator cuff issue, not sure. Puts a damper on a lot of the shoulder motions, but I tried hard to stretch it out. Was able to get through the DB overhead presses without much pain. I was drowsy for most of the morning, so I was glad to have Pump Extrem provide a kick in the pants before the workout. I will most likely be bumping up to two scoops before I intended. :P

I was up late last night carrying boxes, dressers, beds, and couches... "Cardio" for the night was serving as Mr. Mover... amazing golf ball whacker guy...

I have a double-header tonight in Men's Upper Softball league, so we'll get some sprinting in out in left field.

Have a wonderful Wednesday afternoon, everybody!

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Some recent meals:


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Legs Lift - [Thursday, 06/12/14]

Warm-up: 5 minutes treadmill

Split Set #1
Single-Leg Machine Leg Press [4 SETS]
10/10/10/10 [REPS]
70/80/100/110 lbs. [WEIGHT]
Machine Calf Extension a.k.a. Toe Press [4 SETS]
10/10/12/10 [REPS]
70/90/110/130 lbs. [WEIGHT]

Split Set #2
Smith Machine Squat [3 SETS]
10/10/4 [REPS]
105/195/245 lbs. [WEIGHT]
Overhead Barbell Squats [3 SETS]
10/10/10 [REPS]
40/40/40 lbs. [WEIGHT]
Standing Calf Raises (from platform) [3 SETS]
20/20/30 [REPS]

Split Set #3
Single-Leg Leg Extensions [3 SETS]
10/10/6 [REPS]
70/80/110 lbs. [WEIGHT]
Back Extension Machine [3 SETS]
12/12/10 [REPS]
110/150/190 lbs. [WEIGHT]

---

Supplements
Con-Cret - Two scoops at approx. 10:30 AM
Peak 400 - One scoop at approx. 10:30 AM
Pump Extrem - Two scoops at approx. 11:45 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil Two at approx. 8:15 AM; Two post-workout
Ultra Whey Pro One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:10 PM


Greetings, all.

LEG DAAAAAAAYYYY.

My ingredients for my "Micro Shakes" arrived yesterday. I intend to drink two each weekday. (One around 10:00 AM, and one around 2:30 PM)
Ingredients:
Green Superfood by Amazing Grass - 8 grams
Psyllium Whole Husks by Yerba Prima - 5 grams
Amino Energy by Optimum Nutrition - 15 grams
(I will probably toy with this after some experimenting... Will most likely up the fiber.)

We had a fairly successful leg lift, today. My right hip flexor failed during the third set of smith squats, so I decided to take it easy. I tore my right hip flexor participating in track & field during my junior year of high school, so the range of motion has always been a little less on that side. Not a big deal at all, looking forward to breaking today's marks next week! I also have Osgood-Schlatter's in my left knee, so you'll notice I start very light on leg lifts to warm up. We all have problems, it's all about how you deal with them! :P Already anxious for the next leg day.

I love Peak 400. The sustained energy throughout the work day is the biggest bonus for me. It takes a while to work its way into your system, but you can tell when it does.

Have a thunderous Thursday, everyone!

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Weight Recap:
Thur 01/16 - 278.8 (Starting Point)
Thur 01/23 - 270.3 (Week 1)
Thur 01/30 - 268.3 (Week 2)
Thur 02/06 - 264.7 (Week 3)
Thur 02/13 - 262.5 (Week 4)
Thur 02/20 - 260.6 (Week 5)
Thur 02/27 - 258.8 (Week 6)
Thur 03/06 - 257.5 (Week 7)
Thur 03/13 - 256.2 (Week 8)
Thur 03/20 - 253.7 (Week 9)
Thur 03/27 - 252.2 (Week 10)
Thur 04/03 - 249.9 (Week 11)
Thur 04/10 - 249.3 (Week 12)
Thur 04/17 - 249.3 (Week 13)
Thur 05/01 - 248.2 (Week 15)
Thur 06/12 - 252.5 (Start New ProMera Log)
Thur 06/19 - ###.# (Week 1)

Quick Recap:
Thur 01/16 - Starting Weight
Thur 01/23 - Down 08.5 lbs. (Week 1)
Thur 01/30 - Down 10.5 lbs. (Week 2)
Thur 02/06 - Down 14.1 lbs. (Week 3)
Thur 02/13 - Down 16.3 lbs. (Week 4)
Thur 02/20 - Down 18.2 lbs. (Week 5)
Thur 02/27 - Down 20.0 lbs. (Week 6)
Thur 03/06 - Down 21.3 lbs. (Week 7)
Thur 03/13 - Down 22.6 lbs. (Week 8)
Thur 03/20 - Down 25.1 lbs. (Week 9)
Thur 03/27 - Down 26.6 lbs. (Week 10)
Thur 04/03 - Down 28.9 lbs. (Week 11)
Thur 04/10 - Down 29.5 lbs. (Week 12)
Thur 04/17 - Down 29.5 lbs. (Week 13)
Thur 05/01 - Down 30.6 lbs. (Week 15)
Thur 06/12 - Down 26.3 lbs. (Start New ProMera Log)
Thur 06/19 - Down ##.# lbs. (Week 1)

[bbowsh54]

Abs, Auxiliary, & Chest Lift - [Friday, 06/13/14]

Warm-up: 6 minutes treadmill

Split Set #1
Smith Machine Bench Press [4 SETS]
12/10/5/4 [REPS]
105/195/245/285 lbs. [WEIGHT]
Ab Crunch Bench [4 SETS]
15/15/20/20 [REPS]

Split Set #2
Smith Machine Incline Bench Press [3 SETS]
10/8/3 [REPS]
105/155/195 lbs. [WEIGHT]
AbCoaster [3 SETS]
14/14/14 [REPS]
Face Pull [3 SETS]
10/10/10 [REPS]
80/90/110 lbs. [WEIGHT]

Split Set #3
Upright Cable Row [3 SETS]
10/10/10 [REPS]
90/100/110 lbs. [WEIGHT]
Abdominal Push Machine [3 SETS]
12/10/8 [REPS]
110/150/150 lbs. [WEIGHT]

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Supplements
Con-Cret - Two scoops at approx. 10:30 AM
Peak 400 - One scoop at approx. 10:30 AM
Pump Extrem - Two scoops at approx. 11:45 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil Two at approx. 8:15 AM; Two post-workout
Ultra Whey Pro One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:10 PM

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Saturday was my one "rest" day, as I was out of town camping... Quite active though, hiking around in the heat...

Today, I have a double-header of softball games starting at 3:00 PM. If there is time afterwards, and depending on how I feel after sprinting around in left field in the heat today, I may try to get a lift in before the Game of Thrones finale. :P

Happy Game of Thrones Day!!

I'll have some recent meal photos from my micro fasting diet tomorrow. Excited for a productive week ahead...

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Back & Triceps Lift - [Sunday, 06/15/14]

Elliptical: 15 minutes [Crossramp 15/Resistance 3]

Split Set #1
Dumbbell Triceps Extension - Pronated Grip [4 SETS]
10/12/10/10 [REPS]
20/20/25/30 lbs. [WEIGHT]
Close-Grip Dumbbell Press [4 SETS]
15/20/20/20 [REPS]
30/35/45/50 lbs. [WEIGHT]
One-Arm Dumbbell Row [4 SETS]
12/12/12/10 [REPS]
35/40/45/50 lbs. [WEIGHT]

Split Set #2
Tate Press [4 SETS]
10/10/8/8 [REPS]
20/25/30/30 lbs. [WEIGHT]
Speed Band Overhead Triceps [4 SETS]
20/20/15/15 [REPS]
Middle Back Shrug a.k.a. Scapular Retraction [4 SETS]
10/10/10/10 [REPS]
40/40/45/45 lbs. [WEIGHT]

Split Set #3
Dumbbell Incline Row [4 SETS]
12/10/10/8 [REPS]
45/45/45/50 lbs. [WEIGHT]
Dumbbell Back Fly [4 SETS]
15/12/10/10 [REPS]
15/20/25/30 lbs. [WEIGHT]
Triceps Dumbbell Kickback [3 SETS]
10/10/10 [REPS]
15/15/15 lbs. [WEIGHT]

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Softball was cancelled today, due to standing water on the fields from last night's storm. So, I decided to put in a solid Back/Tricep lift.

Really mixed up the routine tonight. Tried some new lifts, and felt like I had a great workout... Had a nice grill-out afterwards, as well.

I will provide more details tomorrow! Time for the GAME OF THRONES season finale! :P Have a stellar night!

[MortyMars]

Nice looking meals!

[bbowsh54]

Biceps, Chest, & Traps Lift - [Monday, 06/16/14]

Warm-up: 6 minutes treadmill

Split Set #1
Dumbbell Bench Press (flat) [4 SETS]
12/12/13/13 [REPS]
50/60/75/75 lbs. [WEIGHT]
Machine Preacher Curl [4 SETS]
10/10/8/7 [REPS]
80/100/120/120 lbs. [WEIGHT]
Dumbbell Shrug [4 SETS]
12/12/10/8 [REPS]
45/55/65/70 lbs. [WEIGHT]

Split Set #2
Dumbbell Incline Bench Press [3 SETS]
10/10/8 [REPS]
45/55/60 lbs. [WEIGHT]
Incline Inner Biceps Curl [3 SETS]
7/8/7 [REPS]
30/30/30 lbs. [WEIGHT]
Smith Machine Shrug Behind-the-Back [3 SETS]
8/7/7 [REPS]
195/215/215 lbs. [WEIGHT]

Split Set #3
Cable Crossover [3 SETS]
11/10/9 [REPS]
40/40/40 lbs. [WEIGHT]
Standing Reverse EZ-Bar Curl [2 SETS]
12/8 [REPS]
40/50 lbs. [WEIGHT]
Cable Upright Row [2 SETS]
10/8 [REPS]
90/110 lbs. [WEIGHT]

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Supplements
Con-Cret - Two scoops at approx. 10:30 AM
Peak 400 - One scoop at approx. 10:30 AM
Pump Extrem - Two scoops at approx. 11:55 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil Two at approx. 8:15 AM; Two post-workout
Ultra Whey Pro One shake at approx. 8:30 AM; One shake post-workout
Workout started at approx. 12:20 PM

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I had a solid Chest/Traps/Biceps Lift today. Minimal pain in the left shoulder, as I did plenty of stretching. The two scoops of Pump Extrem has an amazing effect today... I needed the pick-me-up after discovering I have $1,910 of hail damage to my vehicle this morning... :P

I will be out of town tomorrow, with no gym access. That is why I put in my regularly scheduled Tuesday Back/Triceps Lift yesterday! I return Wednesday afternoon, in time for Men's Upper Wednesday Night Softball league... We have a double-header on Wednesday night.

I placed a BB order last Friday, as I was running low on whey protein... I'm trying two new types of protein powders that were on sale. I also grabbed some other supplements to use with my beloved Con-Cret, Peak 400, and Pump Extrem stack!



As explained in my introduction post, I am following Elliott Hulse's "Micro Fast" diet plan, with my own little twist. An average weekday for me would be as follows:
Protein Shake @ 8:30 AM
Micro Shake @ 9:30 AM
ProMera Cocktail @ 10:30 AM
Protein Shake @ 2:00 PM
Micro Shake @ 3:00 PM
One Meal @ [between 6:30 PM & 9:30 PM] depending on weeknight activities (Aiming to be "Lean & Green," primarily meat and veggies, sometimes with rice)
Pre-Bed Snack of Low Fat Hy-Vee Cottage Cheese @ 10:30 PM

With that, here are some of my most recent meals on the "micro fast" plan:



We have another thunder storm occurring right now, so volleyball has been cancelled for tonight Hope there's no additional hail damage! :-O

Thank you for all of the support, everyone!!!

Nice looking meals!

Thank you, MortyMars!

[bbowsh54]

Legs & Shoulders Lift - [Thursday, 06/19/14]

Warm-up: 6 minutes treadmill

Split Set #1
Single-Leg Machine Leg Press [4 SETS]
10/10/10/10 [REPS]
70/90/100/110 lbs. [WEIGHT]
Dumbbell Side Lateral Raise [4 SETS]
12/12/10/10 [REPS]
15/15/20/20 lbs. [WEIGHT]
Standing Barbell Military Press [4 SETS]
10/10/10/10 [REPS]
60/60/60/60 lbs. [WEIGHT]

Split Set #2
Smith Machine Squat [3 SETS]
10/8/5 [REPS]
105/195/215 lbs. [WEIGHT]
Overhead Barbell Squat [3 SETS]
10/10/10 [REPS]
40/40/40 lbs. [WEIGHT]
Alternating Dumbbell Shoulder Press [3 SETS]
9/10/7 [REPS]
45/45/55 lbs. [WEIGHT]

Split Set #3
Rear Delt Flyes a.k.a. Reverse Pec Deck [3 SETS]
12/10/8 [REPS]
90/110/130 lbs. [WEIGHT]
Dumbbell Front Lateral Raise [3 SETS]
8/8/7 [REPS]
20/20/20 lbs. [WEIGHT]
Machine Calf Extension a.k.a. Toe Press [3 SETS]
15/12/12 [REPS]
110/130/150 lbs. [WEIGHT]

---

Supplements
Con-Cret - Two scoops at approx. 10:45 AM
Peak 400 - One scoop at approx. 10:45 AM
Pump Extrem - Two scoops at approx. 11:45 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil Two at approx. 8:15 AM; Two post-workout
Ultramyosyn Whey One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

I have returned from my trip to Omaha... Back on the grind!

I had two softball games last night. Lost our first one; won the second one... Very hot and muggy out, so I got a nice sweat going running around in left field...

I tried my new whey protein today. We'll see how she sits in my stomach!

I used two scoops of Pump Extrem today. Great rush of energy to start my workout.

Have an excellent Thursday, everyone!

---

Back & Triceps Lift - [Friday, 06/20/14]

Warm-up: 6 minutes treadmill

Split Set #1
Wide-Grip Cable Lat Pulldown Behind-the-Neck [4 SETS]
10/10/10/8 [REPS]
90/100/110/120 lbs. [WEIGHT]
Straight-Bar Underhand Cable Row [4 SETS]
10/10/10/10 [REPS]
80/90/100/110 lbs. [WEIGHT]
Triceps Pushdown with Rope Attachment [4 SETS]
10/10/8/7 [REPS]
50/60/70/80 lbs. [WEIGHT]

Split Set #2
Leverage Iso Row Machine [3 SETS]
10/10/8 [REPS]
170/190/210 lbs. [WEIGHT]
EZ-Bar Skullcrusher into Bent-Arm Pullover [3 SETS]
10/9/9 [REPS]
60/60/60 lbs. [WEIGHT]

Split Set #3
Triceps Extension Machine [3 SETS]
10/10/7 [REPS]
80/100/120 lbs. [WEIGHT]
Machine Lat Pulldown [3 SETS]
10/10/7 [REPS]
150/190/210 lbs. [WEIGHT]

---

Supplements
Con-Cret - Two scoops at approx. 10:30 AM
Peak 400 - One scoop at approx. 10:30 AM
Pump Extrem - Two scoops at approx. 11:45 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil - Two at approx. 8:15 AM; Two post-workout
Ultramyosyn Whey - One shake at approx. 8:30 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Happy Friday, all. TGIF

During today's workout, I got an excellent pump... The Pump Extrem was working its magic today!

I have tried many, many pre-workouts before, as previously written. I believe in the importance of cycling off stim-based pre-workouts, and I remind myself to take a break from utilizing them. With that, Peak 400 has quickly become a favorite supplement of mine, as it helps with energy much differently than a pre-workout. My afternoons, sitting at my desk in front of a computer all day, go MUCH better when I am consistently using Peak 400. The sustained energy throughout my work week is invaluable. I realize that we're taking it as a "workout supplement," but Peak 400 feels more like a "life supplement" for me. I will be purchasing Peak 400 on a regular basis following the completion of this promo.

Have a wonderful weekend, everyone! Have some fun and make some memories... :P

[Zenshi]

Biceps, Chest, & Traps Lift - [Monday, 06/16/14]

Warm-up: 6 minutes treadmill

Split Set #1
Dumbbell Bench Press (flat) [4 SETS]
12/12/13/13 [REPS]
50/60/75/75 lbs. [WEIGHT]
Machine Preacher Curl [4 SETS]
10/10/8/7 [REPS]
80/100/120/120 lbs. [WEIGHT]
Dumbbell Shrug [4 SETS]
12/12/10/8 [REPS]
45/55/65/70 lbs. [WEIGHT]

Split Set #2
Dumbbell Incline Bench Press [3 SETS]
10/10/8 [REPS]
45/55/60 lbs. [WEIGHT]
Incline Inner Biceps Curl [3 SETS]
7/8/7 [REPS]
30/30/30 lbs. [WEIGHT]
Smith Machine Shrug Behind-the-Back [3 SETS]
8/7/7 [REPS]
195/215/215 lbs. [WEIGHT]

Split Set #3
Cable Crossover [3 SETS]
11/10/9 [REPS]
40/40/40 lbs. [WEIGHT]
Standing Reverse EZ-Bar Curl [2 SETS]
12/8 [REPS]
40/50 lbs. [WEIGHT]
Cable Upright Row [2 SETS]
10/8 [REPS]
90/110 lbs. [WEIGHT]

---

Supplements
Con-Cret - Two scoops at approx. 10:30 AM
Peak 400 - One scoop at approx. 10:30 AM
Pump Extrem - Two scoops at approx. 11:55 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil Two at approx. 8:15 AM; Two post-workout
Ultra Whey Pro One shake at approx. 8:30 AM; One shake post-workout
Workout started at approx. 12:20 PM

---

I had a solid Chest/Traps/Biceps Lift today. Minimal pain in the left shoulder, as I did plenty of stretching. The two scoops of Pump Extrem has an amazing effect today... I needed the pick-me-up after discovering I have $1,910 of hail damage to my vehicle this morning... :P

I will be out of town tomorrow, with no gym access. That is why I put in my regularly scheduled Tuesday Back/Triceps Lift yesterday! I return Wednesday afternoon, in time for Men's Upper Wednesday Night Softball league... We have a double-header on Wednesday night.

I placed a BB order last Friday, as I was running low on whey protein... I'm trying two new types of protein powders that were on sale. I also grabbed some other supplements to use with my beloved Con-Cret, Peak 400, and Pump Extrem stack!

[img]http://oi58.tinypic.com/2vv6wd2.jpg[img]

As explained in my introduction post, I am following Elliott Hulse's "Micro Fast" diet plan, with my own little twist. An average weekday for me would be as follows:
Protein Shake @ 8:30 AM
Micro Shake @ 9:30 AM
ProMera Cocktail @ 10:30 AM
Protein Shake @ 2:00 PM
Micro Shake @ 3:00 PM
One Meal @ [between 6:30 PM & 9:30 PM] depending on weeknight activities (Aiming to be "Lean & Green," primarily meat and veggies, sometimes with rice)
Pre-Bed Snack of Low Fat Hy-Vee Cottage Cheese @ 10:30 PM

With that, here are some of my most recent meals on the "micro fast" plan:

[img]http://oi59.tinypic.com/oqyx42.jpg[img]

We have another thunder storm occurring right now, so volleyball has been cancelled for tonight Hope there's no additional hail damage! :-O

Thank you for all of the support, everyone!!!


Thank you, MortyMars!

Great workout, great meals and great plates man. Keep killin it!

[bbowsh54]

Chest & Traps Lift - [Monday, 06/23/14]

Warm-up: 5 minutes treadmill

Split Set #1
Dumbbell Bench Press (flat) [4 SETS]
12/10/15/12 [REPS]
50/65/75/75 lbs. [WEIGHT]
Dumbbell Shrug [4 SETS]
10/10/10/10 [REPS]
55/65/70/70 lbs. [WEIGHT]

Split Set #2
Dumbbell Incline Bench Press [3 SETS]
8/7/8 [REPS]
55/60/60 lbs. [WEIGHT]
Smith Machine Shrug Behind-the-Back [3 SETS]
10/8/7 [REPS]
155/205/225 lbs. [WEIGHT]

Split Set #3
Cable Crossover [3 SETS]
10/10/8 [REPS]
40/40/40 lbs. [WEIGHT]
Cable Upright Row [3 SETS]
10/10/7 [REPS]
90/110/130 lbs. [WEIGHT]

---

Supplements
Con-Cret - Two scoops at approx. 10:30 AM
Peak 400 - One scoop at approx. 10:30 AM
Pump Extrem - Two scoops at approx. 11:50 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil Two at approx. 8:15 AM; Two post-workout
Ultramyosyn Whey One shake at approx. 8:30 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Hit a PR today, getting the 75-pound dumbbells for 15 reps on bench press.

Played two softball games yesterday afternoon. Lost the first one 9-10; won the second game 12-2.

Sand Volleyball league is on the schedule for tonight... Our matches consist of three games to 21. (Not best of three, you play all three games no matter what.)

It has been nice to get out and break a sweat in this hot, muggy weather.

Trying to keep supper healthy! Here are some of my recent meals:



Thank you for the support! Have a phenomenal Monday!

---

Back & Triceps Lift - [Tuesday, 06/24/14]

Warm-up: 5 minutes treadmill

Split Set #1
Wide-Grip Cable Lat Pulldown Behind-the-Neck [4 SETS]
15/15/10/9 [REPS]
70/80/110/130 lbs. [WEIGHT]
V-Bar Cable Row [4 SETS]
12/12/10/8 [REPS]
80/80/100/120 lbs. [WEIGHT]
Triceps Pushdown with V-Bar Attachment [4 SETS]
15/12/10/7 [REPS]
40/50/80/100 lbs. [WEIGHT]

Split Set #2
Incline Barbell Bench Pull (a.k.a. Chest-Supported Row) [3 SETS]
17/15/15 [REPS]
50/60/60 lbs. [WEIGHT]
EZ-Bar Skullcrusher into Bent-Arm Pullover [3 SETS]
8/8/9 [REPS]
60/60/60 lbs. [WEIGHT]

Split Set #3
Underhand Cable Lat Pulldown [2 SETS]
12/8 [REPS]
110/130 lbs. [WEIGHT]
Overhead Triceps Extension with Rope Attachment [2 SETS]
10/6 [REPS]
90/120 lbs. [WEIGHT]

---

Supplements
Con-Cret - Two scoops at approx. 10:30 AM
Peak 400 - One scoop at approx. 10:30 AM
Pump Extrem - Two scoops at approx. 11:55 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil Two at approx. 8:15 AM; Two post-workout
Ultramyosyn Whey One shake at approx. 8:30 AM; One shake post-workout
Workout started at approx. 12:20 PM

[bbowsh54]

Biceps & Shoulders Lift - [Wednesday, 06/25/14]

Warm-up: 7 minutes treadmill

Split Set #1
Dumbbell Side Lateral Raise [4 SETS]
10/12/10/7 [REPS]
15/15/20/25 lbs. [WEIGHT]
Standing Barbell Military Press [4 SETS]
12/10/10/10 [REPS]
50/60/60/60 lbs. [WEIGHT]
Machine Preacher Curl [4 SETS]
10/10/8/8 [REPS]
80/100/120/120 lbs. [WEIGHT]

Split Set #2
Alternating Dumbbell Shoulder Press [3 SETS]
10/9/6 [REPS]
40/45/55 lbs. [WEIGHT]
Incline Inner Biceps Curl [3 SETS]
8/8/7 [REPS]
30/30/30 lbs. [WEIGHT]

Split Set #3
Rear Delt Flyes a.k.a. Reverse Pec Deck [3 SETS]
12/10/6 [REPS]
90/130/150 lbs. [WEIGHT]
Reverse EZ-Bar Curl [3 SETS]
9/10/11 [REPS]
50/50/50 lbs. [WEIGHT]
Barbell Front Lateral Raise [3 SETS]
8/8/8 [REPS]
40/40/40 lbs. [WEIGHT]

---

Supplements
Con-Cret - Two scoops at approx. 10:30 AM
Peak 400 - One scoop at approx. 10:30 AM
Pump Extrem - Two scoops at approx. 11:45 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil Two at approx. 8:15 AM; Two post-workout
Ultramyosyn Whey One shake at approx. 8:30 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

HUMP DAY.

I hope everyone is having a great week.

I have a double-header in men's softball tonight. We play at 7:30 and 9:00 PM. (It sort of sucks having to wait for the 8:15 time slot between our games, but oh well. Just gotta' stay loose!)

Great pump, again, today. Really felt tight/sore in the front of my shoulders, though... Need to keep working on stretching and using correct posture during my lifts...

Take care, everyone!

---

Here are a few photos from last weekend's camping trip, if anyone is interested :P








I had a solid pump during today's Back & Triceps routine. Pump Extrem worked its magic to get things started... I can tell I'm making gains in my triceps, for sure!

Time for bed.... Looking forward to tomorrow. Have a great night, all.

---

Legs Lift - [Thursday, 06/26/14]

Warm-up: 7 minutes treadmill

Split Set #1
Single-Leg Machine Leg Press [4 SETS]
10/12/10/7 [REPS]
70/80/100/140 lbs. [WEIGHT]
Machine Calf Extension a.k.a. Toe Press [4 SETS]
15/13/12/12 [REPS]
70/90/110/130 lbs. [WEIGHT]

Split Set #2
Hip Sled Leg Press [4 SETS]
10/10/10/13 [REPS]
180/270/360/500 lbs. [WEIGHT]
Standing Calf Raise (from platform) [4 SETS]
25/30/30/30 [REPS]
Back Extension Machine [4 SETS]
12/12/12/10 [REPS]
130/150/190/210 [WEIGHT]

Split Set #3
Single-Leg Leg Extensions [3 SETS]
10/10/7 [REPS]
70/80/90 lbs. [WEIGHT]
Dumbbell Goblet Squat [3 SETS]
10/10/10 [REPS]
45/55/70 lbs. [WEIGHT]

---

Supplements
Con-Cret - Two scoops at approx. 10:40 AM
Peak 400 - One scoop at approx. 10:40 AM
Pump Extrem - Two scoops at approx. 11:45 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil Two at approx. 8:15 AM; Two post-workout
Ultramyosyn Whey One shake at approx. 8:30 AM; One shake post-workout
Workout started at approx. 12:15 PM

---



(JK... I'm playing catch-up with Legs) :P


LEG DAY.

I feel like I had a successful leg lift today! My right hip started giving me issues on the second-to-last set on the Hip Sled, but that's pretty standard for me. (a couple pages back, you may remember I tore my right hip flexor during my Junior year of Track) Still working on it! I was hoping to get 500-pounds for 15 reps, but I guess we'll save it for next week!


After watching the following video, I decided to implement GOBLET SQUATS into my routine today.

They felt great! I definitely plan on doing them bi-weekly, at minimum.



Hope I recover enough before Sunday's softball league double-header... :P



Have a excellent Thursday, everyone!

[bbowsh54]

Abs, Auxiliary, & Chest Lift - [Friday, 06/27/14]

Warm-up: 8 minutes treadmill

Split Set #1
Low Cable Crossover [4 SETS]
15/12/12/13 [REPS]
20/30/40/40 lbs. [WEIGHT]
Ab Crunch Bench [4 SETS]
12/17/20/18 [REPS]
Face Pull [4 SETS]
12/12/10/10 [REPS]
70/80/100/110 lbs. [WEIGHT]

Split Set #2
Machine Chest Press [3 SETS]
11/11/8 [REPS]
130/170/210 lbs. [WEIGHT]
AbCoaster [3 SETS]
14/18/14 [REPS]
Cable Upright Row [3 SETS]
10/10/10 [REPS]
90/110/120 [WEIGHT]

Split Set #3
Pec Deck Fly [3 SETS]
14/12/8 [REPS]
90/110/130 lbs. [WEIGHT]
Machine Abdominal Push [3 SETS]
15/12/10 [REPS]
110/130/150 lbs. [WEIGHT]
Dips [3 SETS]
7/7/8 [REPS]

---

Supplements
Con-Cret - Two scoops at approx. 10:45 AM
Peak 400 - One scoop at approx. 10:45 AM
Pump Extrem - Two scoops at approx. 11:45 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil Two at approx. 8:15 AM; Two post-workout
Ultramyosyn Whey One shake at approx. 8:30 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

TGIF.

We had a nice, informative conversation about Peak 400 above. Thanks for the links to studies, Yak.

I'm looking forward to our second tubs of Pump Extrem and Peak 400 to arrive! I'm running low on Pump... :P

I am really enjoying how the Psyllium Whole Husks help my digestion. They are a wonderful addition to the diet.

Great lift today! I went to the late night showing of Transformers 4 with a buddy last night, so I was drowsy at work all morning. I love the energy rush from Peak, Pump, and a lunch-hour lift!

---

Info on Peak 400:

Good deal... For people who don't want to click the links :P

In conclusion, the current study demonstrated that supplementation with 400 mg ATP/d for 15 days tended to reduce muscle fatigue while improving muscle low peak torque through successive sets of exhaustive exercise. These effects may indicate an improvement in overall training stimulus which may have been brought about by more rapid repolarization and stronger action potentials later within sets, which should be investigated further.

A daily dosage of 400 mg/d was utilized for the current study and was chosen because the 225 mg ATP/d dosage used by Jordan et al. failed to improve bench press strength compared with the placebo group [21], and we reasoned that a higher dosage may be necessary to demonstrate an effect of oral ATP on knee extension fatigue and strength.

The findings showed resistance training increased performance in athletes, however, PEAK ATP® doubled the effect of training alone and resulted in a significant increase in lean body mass by 100 percent, total body strength by more than 147 percent, and power by 30 percent. During the overreaching cycle, PEAK ATP® increased in strength and power in comparison to the beginning of the study and blunted the decrease of strength and power observed in the placebo group.

---

How are you liking that micro fasting bowsh?

It's great, Scotty! I love how I feel throughout the week. I'm having solid gym sessions, despite being fasted.

I fail on the weekends, though... I should be having one "re-feed" or "cheat day," but it generally turns into a full weekend of slipping... :/

However, I'm still making progress with the five strict days of micro fasting... I have plenty of energy for the workouts, and I've noticed it has really helped with my digestion. My favorite part about it is how simple it is. I feel nourished, as though I always have plenty in the tank, and I'm only eating one solid meal a day.

I recommend giving it a show if anyone is curious. Simple plans to follow are my favorite. :P

---

Chest & Traps Lift - [Monday, 06/30/14]

Warm-up: 6 minutes treadmill

Split Set #1
Dumbbell Bench Press (flat) [4 SETS]
12/12/15/10 [REPS]
50/60/75/75 lbs. [WEIGHT]
Dumbbell Shrug [4 SETS]
10/10/10/10 [REPS]
55/60/70/70 lbs. [WEIGHT]

Split Set #2
Dumbbell Incline Bench Press [3 SETS]
8/10/10 [REPS]
50/55/60 lbs. [WEIGHT]
Gittleson Shrug [3 SETS]
10/10/10 [REPS]
45/50/55 lbs. [WEIGHT]

Split Set #3
Cable Crossover [3 SETS]
12/9/7 [REPS]
40/40/40 lbs. [WEIGHT]
Push-Up (from fists, neutral hand placement) [3 SETS]
10/10/8 [REPS]
Cable Shrug Behind-the-Back [3 SETS]
10/12/12 [REPS]
150/150/150 lbs. [WEIGHT]

---

Supplements
Con-Cret - Two scoops at approx. 10:30 AM
Peak 400 - One scoop at approx. 10:30 AM
Pump Extrem - Two scoops at approx. 11:45 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil Two at approx. 8:15 AM; Two post-workout
Ultramyosyn Whey One shake at approx. 8:30 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Played two softball games yesterday afternoon... Won the first game 10-3; lost the second game 11-14. Hit my first homerun of the Sunday league season, FINALLY. (300-foot fence) Been breaking in a new bat this summer. I have a new 28 oz. DeMarini Juggernaut.

We'll see if the weather holds out for Sand Volleyball tonight... seems like monsoon season around here!

Pretty good workout today. I was a little sore to start, and I'm sun-burned pretty bad... However, things went great once I got the adrenaline going!

Pump Extrem provided and excellent pump today after the first couple sets...

Take care, everyone!

[Zenshi]

Nice looking fish Bowser. Looks like you also caught a turtle.

As always, great workouts.

[bbowsh54]

Back & Triceps Lift - [Tuesday, 07/01/14]

Warm-up: 6 minutes treadmill

Split Set #1
Wide-Grip Cable Lat Pulldown Behind-the-Neck [4 SETS]
12/12/10/10 [REPS]
70/80/110/120 lbs. [WEIGHT]
Straight-Bar Underhand Cable Row [4 SETS]
10/10/10/9 [REPS]
80/90/100/110 lbs. [WEIGHT]
Triceps Pushdown with V-Bar Attachment [4 SETS]
15/12/10/8 [REPS]
40/50/80/100 lbs. [WEIGHT]

Split Set #2
Leverage Iso Row Machine [3 SETS]
10/10/8 [REPS]
130/170/210 [WEIGHT]
EZ-Bar Skullcrusher into Bent-Arm Pullover [3 SETS]
8/10/8 [REPS]
60/60/60 lbs. [WEIGHT]

Split Set #3
Underhand Cable Lat Pulldown [2 SETS]
12/9 [REPS]
100/120 lbs. [WEIGHT]
Overhead Triceps Extension with Rope Attachment [2 SETS]
8/7 [REPS]
100/100 lbs. [WEIGHT]

---

Supplements
Con-Cret - Two scoops at approx. 10:30 AM
Peak 400 - One scoop at approx. 10:30 AM
Pump Extrem - Two scoops at approx. 11:50 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil Two at approx. 8:15 AM; Two post-workout
Ultramyosyn Whey One shake at approx. 8:30 AM; One shake post-workout
Workout started at approx. 12:20 PM

---

Great workout today. Was running short on time during the last split set, but still pushed it!

Had a Sand Volleyball match last night, we went 1-2 between the three games but they were all close.

Tonight, I have a Toastmasters meeting for an hour, followed by subbing on my buddy's Sand Volleyball team. Busy night, looking forward to it, though!

Any confirmation on whether or not the second tubs of Peak and Pump have been shipped? Tomorrow might be my last serving of Pump Extrem in my current tub. Loving the stack!

Have a terrific Tuesday, everyone!

---

Biceps & Shoulders Lift - [Wednesday, 07/02/14]

Warm-up: 6 minutes treadmill

Split Set #1
Standing Low-Pulley Side Delt Raise [4 SETS]
10/10/7/7 [REPS]
10/10/20/20 lbs. [WEIGHT]
Standing Low-Pulley Front Delt Raise [4 SETS]
10/10/7/7 [REPS]
10/10/20/20 lbs. [WEIGHT]
Cable Hammer Curls with Rope Attachment [4 SETS]
10/12/10/8 [REPS]
60/70/90/100 lbs. [WEIGHT]

Split Set #2
Incline Inner Biceps Curl [3 SETS]
9/8/8 [REPS]
30/30/30 lbs. [WEIGHT]
Arnold Press [3 SETS]
10/8/6 [REPS]
45/55/60 lbs. [WEIGHT]

Split Set #3
Machine Preacher Curl [3 SETS]
8/7/4 [REPS]
100/120/140 lbs. [WEIGHT]
Standing Barbell Military Press [3 SETS]
10/12/13 [REPS]
60/60/60 lbs. [WEIGHT]
Rear Delt Flyes a.k.a. Reverse Pec Deck [3 SETS]
10/10/8 [REPS]
90/110/130 lbs. [WEIGHT]

---

Supplements
Con-Cret - Two scoops at approx. 10:30 AM
Peak 400 - One scoop at approx. 10:30 AM
Pump Extrem - Two scoops at approx. 11:50 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil Two at approx. 8:15 AM; Two post-workout
Ultramyosyn Whey One shake at approx. 8:35 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Well, I officially am out of Pump Extrem for tub #1. I dumped what I had left in the shaker bottle today, which was slightly more than two scoops.

Great pump today! Experienced some soreness in the front of my shoulders during the side and front raises, but it wasn't bad once I moved to press movements. Need to find a way to shake that! :P

Played three Sand Volleyball games last night, and two of them made it to a 20-20 tie to go into extra points! We ended up 1-2, but all three games were very fun and competitive.

We have a bye week for softball tonight... Conveniently, a co-worker recruited me to be the fourth on his golf team for some tournament. I'm a little nervous... just worked shoulders, and I haven't golfed in over a month. I will be the weak link, good thing it's handicapped. Should be nice to get out and walk 18 holes in the absence of softball!

I'll write more tomorrow.

Have a great evening, all!! HUMP DAY!

---

Nice looking fish Bowser. Looks like you also caught a turtle.

As always, great workouts.

Thank you, Zenshi!!! I did catch a couple turtles, haha... Happy 4th of July to you!! Have a blast and stay safe...

[bbowsh54]

Legs & Abs Lift - [Thursday, 07/03/14]

Warm-up: 7 minutes treadmill

Split Set #1
Single-Leg Machine Leg Press [4 SETS]
10/10/10/10 [REPS]
80/90/110/120 lbs. [WEIGHT]
Ab Crunch Bench [4 SETS]
17/20/17/17 [REPS]
Machine Calf Extension a.k.a. Toe Press [4 SETS]
15/13/12/12 [REPS]
70/90/130/150 lbs. [WEIGHT]

Split Set #2
Smith Squat [3 SETS]
10/8/8 [REPS]
115/205/215 lbs. [WEIGHT]
AbCoaster [3 SETS]
14/16/16 [REPS]
Back Extension Machine [3 SETS]
15/12/10 [REPS]
130/150/190 [WEIGHT]

Split Set #3
Single-Leg Leg Extensions [2 SETS]
10/7 [REPS]
70/90 lbs. [WEIGHT]
Dumbbell Goblet Squat [2 SETS]
10/10 [REPS]
50/70 lbs. [WEIGHT]
Machine Abdominal Push [2 SETS]
15/13 [REPS]
110/130 lbs. [WEIGHT]

---

Supplements
Con-Cret - Two scoops at approx. 10:55 AM
Peak 400 - One scoop at approx. 10:55 AM
Pump Extrem - N/A -- Currently Out
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil Two at approx. 8:15 AM; Two post-workout
Ultramyosyn Whey One shake at approx. 8:30 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

U like the goblet squats over barbell squats? I've only done them a few times and got surprisingly sore.

Sucks to be out of PE. Is more on the way?

Great to hear from you, lschepis!!

After trying Goblet Squats for the first time two weeks ago, I fell in love with them. I go nice and deep with them, and I feel as though they hit the muscle in a different way... I really enjoy that they give me another option when I want to get a workout in at my townhome's fitness room. We don't have barbells there, just a rack of dumbbells and resistance bands. I also feel as though Goblet Squats work on stability/stabilizers differently, which is a nice change.

I believe Kyle was going to confirm if the second tubs were on their way... Looking forward to a second round of Pump and Peak!!


I have returned from my 4th of July camping trip! I've been roughing it in the woods since Thursday, with no gym access. No Internet access either, really.... I had one bar of 3G service out there, in theory, but no phone calls could go through... I could get some text messages to send, but sometimes I would have to "retry" after a failed attempt. Sort of nice to "disconnect" for a while...

I ate plenty of fresh fish from my fishing adventures! Only cleaned Channel Cat, Flathead Cat, and Walleye... I might try to post pics later on...


Chest and Traps lift on the docket for today. I will update more later!

---

Sounds like you had a great camping trip Bow..Sometimes it is great to get away from the technology and just enjoy life..Been a long time since I've ate cat fish..They are hard to come by around here!

Thanks, Lonnie!! They sure were delicious... it always tastes a little better when you caught them yourself just a few hours prior... We sort of just mixed the Channel Cat, Flathead Cat, and Walleye together when we cooked him, so I didn't really notice the difference haha....

---

hahaha idk about hollywood lol i have met a few. I actually am taking some time off after competing this year to focus on career and getting my dietician degree and take a well needed break off season been dieting too much lately. I actually Perfer to stick to photo shoots and helping people! The stage will always be there, but hopefully one day ill be there.

Sounds like a solid plan... Diet is always my biggest struggle, you should be proud of how disciplined you've proven to be.

Attending Olympia is on my Bucket List... The Expo photos always look insane... Can't wait to walk around and chat with everyone, and of course score some free swag. :P

Best of luck on the Dietitian Degree!

---

Chest & Traps Lift - [Monday, 07/07/14]

Warm-up: 7 minutes treadmill

Split Set #1
Smith Machine Bench Press [4 SETS]
15/10/5/4 [REPS]
105/205/255/285 lbs. [WEIGHT]
Dumbbell Shrug [4 SETS]
12/10/10/10 [REPS]
55/60/70/70 lbs. [WEIGHT]

Split Set #2
Smith Machine Incline Bench Press [3 SETS]
10/8/4 [REPS]
105/155/195 lbs. [WEIGHT]
Smith Shrug Behind-the-Back [3 SETS]
8/8/7 [REPS]
195/205/215 lbs. [WEIGHT]

Split Set #3
Low Cable Crossover [3 SETS]
10/10/10 [REPS]
40/40/40 lbs. [WEIGHT]
Cable Shrug [3 SETS]
10/12/10 [REPS]
140/150/150 lbs. [WEIGHT]

---

Supplements
Con-Cret - Two scoops at approx. 10:40 AM
Peak 400 - One scoop at approx. 10:40 AM
Pump Extrem - N/A (Currently Out)
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil - Two at approx. 8:15 AM; Two post-workout
Ultramyosyn Whey - One shake at approx. 8:30 AM; One shake post-workout
Workout - started at approx. 12:15 PM

---

It felt great to get back in the gym today...

I experienced some cramping in my hamstrings during flat bench, but nothing too serious. Need to stretch and warm-up a little better next time.

No Pump Extrem today, so I relied on my Peak 400 and took a scoop and a half of O.N. AmiN.O. Energy. I had enough energy to get me through, but no noticable increase in pump...

I have Sand Volleyball league at 7:30 PM tonight for a little bit of cardio.

I hope everyone has a great Monday. May your work week go by swiftly!

[bbowsh54]

Look what I found in the mail last night....






---

Here are some random photos from the 4th of July camping trip I was talking about.... :P







Back and Triceps on the docket for today! GET HYPED!

---

Back & Triceps Lift - [Tuesday, 07/08/14]

Warm-up: 6 minutes treadmill

Split Set #1
Wide-Grip Cable Lat Pulldown Behind-the-Neck [4 SETS]
13/13/10/10 [REPS]
80/90/110/120 lbs. [WEIGHT]
V-Bar Cable Row [4 SETS]
12/10/10/9 [REPS]
70/80/100/110 lbs. [WEIGHT]
Triceps Pushdown with Rope Attachment [4 SETS]
10/10/8/5 [REPS]
50/60/80/90 lbs. [WEIGHT]

Split Set #2
Incline Dumbbell Row [3 SETS]
10/10/8 [REPS]
45/50/60 lbs. [WEIGHT]
EZ-Bar Skullcrusher into Bent-Arm Pullover [3 SETS]
10/8/10 [REPS]
60/60/60 lbs. [WEIGHT]

Split Set #3
Triceps Extension Machine [3 SETS]
10/8/7 [REPS]
100/120/120 lbs. [WEIGHT]
Machine Lat Pulldown [3 SETS]
10/10/8 [REPS]
170/190/210 lbs. [WEIGHT]

---

Supplements
Con-Cret - Two scoops at approx. 10:40 AM
Peak 400 - One scoop at approx. 10:40 AM
Pump Extrem - Two scoops at approx. 11:50 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil - Two at approx. 8:15 AM; Two post-workout
Ultramyosyn Whey - One shake at approx. 8:30 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Felt great to have Pump Extrem back in the repertoire!


Recent Meals:


---

Biceps & Shoulders Lift - [Wednesday, 07/09/14]

Warm-up: 7 minutes treadmill

Split Set #1
Dumbbell Side Lateral Raise [4 SETS]
20/10/10/5 [REPS]
10/20/20/25 lbs. [WEIGHT]
Standing Barbell Military Press [4 SETS]
12/12/12/10 [REPS]
50/60/60/60 lbs. [WEIGHT]
Machine Preacher Curl [4 SETS]
10/10/9/7 [REPS]
80/100/100/120 lbs. [WEIGHT]

Split Set #2
Incline Inner Biceps Curl [3 SETS]
8/8/7 [REPS]
30/30/30 lbs. [WEIGHT]
Alternating Dumbbell Shoulder Press [3 SETS]
9/9/6 [REPS]
45/45/55 lbs. [WEIGHT]

Split Set #3
Reverse EZ-Bar Curl [3 SETS]
10/10/11 [REPS]
50/50/50 lbs. [WEIGHT]
Barbell Front Lateral Raise [3 SETS]
8/8/10 [REPS]
30/30/30 lbs. [WEIGHT]
Rear Delt Flyes a.k.a. Reverse Pec Deck [3 SETS]
12/12/10 [REPS]
90/110/130 lbs. [WEIGHT]

---

Supplements
Con-Cret - Two scoops at approx. 10:50 AM
Peak 400 - One scoop at approx. 10:50 AM
Pump Extrem - Two scoops at approx. 11:45 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil - Two at approx. 8:15 AM; Two post-workout
Ultramyosyn Whey - One shake at approx. 8:30 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Pump Extrem helped provide a solid pump today after the first couple sets... Could easily feel it working its magic.

I had Sand Volleyball league the past two nights. Went 2-1 in both matches... Nice little cardio out in the hot/humid elements...

Men's Softball League on the docket for tonight... Double-header starting at 6:30. Hope I can swing okay after the solid shoulder lift! :P

HUMP DAY! Have a good one, all...

---

Legs & Abs Lift - [Thursday, 07/10/14]

Warm-up: 6 minutes treadmill

Split Set #1
Single-Leg Machine Leg Press [4 SETS]
10/10/10/10 [REPS]
80/90/100/110 [WEIGHT]
Ab Crunch Bench [4 SETS]
18/20/18/18 [REPS]
Machine Calf Extension a.k.a. Toe Press [4 SETS]
15/15/15/12 [REPS]
70/90/110/130 lbs. [WEIGHT]

Split Set #2
Hip Sled Leg Press [3 SETS]
10/10/10 [REPS]
270/360/500 lbs. [WEIGHT]
Standing Calf Raise (from platform) [3 SETS]
21/23/27 [REPS]
Back Extension Machine [3 SETS]
15/15/15 [REPS]
130/150/170 [WEIGHT]

Split Set #3
Single-Leg Leg Extensions [3 SETS]
10/10/7 [REPS]
70/80/90 lbs. [WEIGHT]
AbCoaster [3 SETS]
14/14/14 [REPS]
Dumbbell Goblet Squat [3 SETS]
10/10/10 [REPS]
55/60/70 lbs. [WEIGHT]

---

Supplements
Con-Cret - Two scoops at approx. 10:50 AM
Peak 400 - One scoop at approx. 10:50 AM
Pump Extrem - Two scoops at approx. 11:50 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil - Two at approx. 8:15 AM; Two post-workout
Ultramyosyn Whey - One shake at approx. 8:30 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

My legs are going to be sore tomorrow... The ol' legs were already really sore this morning from a busy night in left field last night. Two close games, a lot of work in the outfield and base-running. I usually don't get sore from softball, but last night was an exception. :P

I used the last of my Con-Cret today. I believe I have an old container of creatine monohydrate in the cupboard from last fall that I'm going to dig out and use up...

Great assistence from Pump Extrem today to get the workout started!

Have a great Thursday, everyone!

[bbowsh54]

Chest & Traps Lift - [Monday, 07/14/14]

Warm-up: 7 minutes treadmill

Split Set #1
Dumbbell Bench Press (flat) [4 SETS]
12/12/15/10 [REPS]
50/60/75/75 lbs. [WEIGHT]
Dumbbell Shrug [4 SETS]
10/10/10/10 [REPS]
55/60/70/70 lbs. [WEIGHT]

Split Set #2
Dumbbell Incline Bench Press [3 SETS]
10/10/9 [REPS]
45/50/55 lbs. [WEIGHT]
Pec Deck a.k.a. Machine Butterfly [3 SETS]
12/10/10 [REPS]
90/110/110 lbs. [WEIGHT]
Incline Dumbbell Shrug [3 SETS]
8/10/10 [REPS]
60/60/60 lbs. [WEIGHT]

Split Set #3
Cable Crossover [2 SETS]
10/9 [REPS]
40/40 lbs. [WEIGHT]
Cable Shrug Behind-the-Back [2 SETS]
10/12 [REPS]
150/150 lbs. [WEIGHT]

---

Supplements
Peak 400 - One scoop at approx. 10:30 AM
Pump Extrem - Two scoops at approx. 11:45 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil - Two at approx. 8:15 AM; Two post-workout
Ultramyosyn Whey - One shake at approx. 8:30 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Had a nice afternoon back at the gym... Haven't taken creatine today, may try to find that old tub in my cupboard tonight. Enjoyed the effects of Pump Extrem today to get me going, after being drowsy all morning.

Had two softball games last night. Won the first, lost the second...

Sand Volleyball league on the docket for tonight. I'll get a little sweat in out in this muggy, humid weather.

Have a great Monday, all.

---

Training is looking good Bow. I have to order myself some con cret on my next supplement order...

Thank you, MVD!!! Same to you!
Yeah, I usually wait and make big orders of $250+, so I'll use the freebie creatine I have laying around until the next BB order.

Nice work!!

Thanks, Lonnie! Just trying to catch up to you :P

Showjo- anxiously waiting on that 500 DL vid!!!

bbow- softball & sand volleyball...I love jocks..sigh

Haha... Thanks lschepis!!! It's summer, wait until flag football and basketball roll around in the Fall... :P Love me some organized sports!

^^ traitor lmao jk jk

Haha... Sorry man, it's temporary. I received a free container of Universal Creatine Monohydrate (40 servings) with a purchase of their ten pound bag of whey sometime last year. I've had this tub hidden in my cupboard for over a year. Figured I'd use it until my next BB order, when we can tack on some Con-Cret!! :P

agreed for some reason I'm not a super vascular type.... at least i don't think so lol... One day i will

I am mad jelly of being vascular... Definitely seeing some improvements on myself, but ShowJo just reminds me of how much more work there is left to be done :P

---

Back & Triceps Lift - [Tuesday, 07/15/14]

Warm-up: 8 minutes treadmill

Split Set #1
Wide-Grip Cable Lat Pulldown Behind-the-Neck [4 SETS]
15/12/10/10 [REPS]
70/100/110/110 lbs. [WEIGHT]
Straight-Bar Underhand Cable Row [4 SETS]
12/12/10/10 [REPS]
70/90/100/120 lbs. [WEIGHT]
Triceps Pushdown with V-Bar Attachment [4 SETS]
12/12/10/8 [REPS]
50/60/80/100 lbs. [WEIGHT]

Split Set #2
Leverage Iso Row Machine [3 SETS]
10/10/8 [REPS]
170/190/210 [WEIGHT]
EZ-Bar Skullcrusher into Bent-Arm Pullover [3 SETS]
8/10/9 [REPS]
60/60/60 lbs. [WEIGHT]

Split Set #3
Underhand Cable Lat Pulldown [3 SETS]
12/10/9 [REPS]
100/110/120 lbs. [WEIGHT]
Overhead Triceps Extension with Rope Attachment [3 SETS]
10/10/7 [REPS]
80/90/100 lbs. [WEIGHT]

---

Supplements
Peak 400 - One scoop at approx. 10:40 AM
Pump Extrem - Two scoops at approx. 11:50 AM
Creatine Mono - Five grams at approx. 10:40 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil - Two at approx. 8:15 AM; Two post-workout
Ultramyosyn Whey - One shake at approx. 8:30 AM; One shake post-workout
Workout started at approx. 12:20 PM

---

My lower back was pretty sore today, I must have tweaked it at volleyball last night. Sort of hurt during the underhand cable rows, due to the way I was bracing myself. Didn't hold me back much, just some general soreness.

My little brother came to town yesterday to visit... He came to the gym with me and followed along. He doesn't lift regularly, he claims he's already sore. :P I'm going to take him fishing after work tonight.

I felt a great pump this afternoon. Definitely could tell the Pump Extrem was kicking in, full force.

We'll see if I notice the difference switching to a generic Creatine Monohydrate that I had stored away in the cupboard. After I use it up, I'll switch back to Con-Cret.

Have a terrific Tuesday, everyone!

---

Great workout Bow..Enjoy your time with lil' brother, a fishing trip will cure just about anything!!

Thank you, Lonnie!!

We had some pretty decent luck... We caught about 5 channel catfish and five carp on our "Cabela's King Kat" poles. My little brother caught two walleye. We also caught a couple shortnose redhorse (those sucker fish) and gar. The carp were quite big, even for a junk fish, fun to reel in...

As the sun started to go down, I felt a nibble on my line. On the second bite, I yanked back to set the hook. Ended up landing this beauty, with my little brother netting it for me:




It was a fun experience!

---

I will be out of town this weekend, starting early tomorrow morning. Heading to Wisconsin. Will be camping, no computer or gym access.

I'll return next week Monday and continue the updates! Take care, all, thanks for following!

[bbowsh54]

Biceps & Shoulders Lift - [Sunday, 07/20/14]

Elliptical: 8 minutes [Crossramp 15/Resistance 5]

Split Set #1
Zottman Curl [4 SETS]
10/10/8/7 [REPS]
25/30/35/35 [WEIGHT]
Cuban Press [4 SETS]
10/10/10/7 [REPS]
20/20/20/25 lbs. [WEIGHT]
Lateral Raise with Resistance Band [4 SETS]
15/12/8 [REPS]

Split Set #2
Incline Inner Biceps Curl [4 SETS]
10/10/9/6 [REPS]
30/30/30/35 lbs. [WEIGHT]
Advanced Rear Delt Raise a.k.a. W.T.Y's [4 SETS]
10/10/8/8 [REPS]
5/5/10/10 lbs. [WEIGHT]

Split Set #3
Dumbbell Prone Incline Curl [4 SETS]
9/7/5/6 [REPS]
30/30/30/30 lbs. [WEIGHT]
Front Incline Dumbbell Raise [4 SETS]
12/11/9/8 [REPS]
10/15/15/15 lbs. [WEIGHT]
Standing One-Arm Dumbbell Curl Over Incline Bench [4 SETS]
7/6/5/5 [REPS]
35/35/35/35 lbs. [WEIGHT]

Speed Band Hammer Curls [3 SETS]
18/17/18

---

I decided to get a nice Sunday night lift in after Softball league... I just got back this afternoon from a camping trip to Apple River in Wisconsin.

We lost our two softball games this afternoon, but it was nice to get a good sweat going in the 90 degree heat...

I lifted at my townhome complex's fitness room instead of the full gym, so it was a nice change of pace.



The W.T.Y's and the Cuban Press really fried my delts tonight. Two new lifts I incorporated tonight...

Have a stellar Sunday night, all!

---

Chest & Traps Lift - [Monday, 07/21/14]

Warm-up: 7 minutes treadmill

Split Set #1
Dumbbell Bench Press (flat) [4 SETS]
12/12/16/9 [REPS]
50/60/75/75 lbs. [WEIGHT]
Dumbbell Shrug [4 SETS]
10/10/10/10 [REPS]
55/60/70/70 lbs. [WEIGHT]

Split Set #2
Dumbbell Incline Bench Press [3 SETS]
9/8/8 [REPS]
45/55/55 lbs. [WEIGHT]
Incline Dumbbell Shrug [3 SETS]
8/10/8 [REPS]
60/60/60 lbs. [WEIGHT]
Pec Deck a.k.a. Machine Butterfly [3 SETS]
10/8/8 [REPS]
90/110/110 lbs. [WEIGHT]

Split Set #3
Cable Crossover [3 SETS]
10/8/8 [REPS]
40/40/40 lbs. [WEIGHT]
Cable Shrug Behind-the-Back [3 SETS]
10/12/10 [REPS]
150/150/150 lbs. [WEIGHT]

---

Supplements
Peak 400 - One scoop at approx. 10:30 AM
Pump Extrem - Two scoops at approx. 11:50 AM
Creatine Mono - Five grams at approx. 9:40 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil - Two at approx. 8:15 AM; Two post-workout
Ultramyosyn Whey - One shake at approx. 8:30 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

I hit a repetition PR today, getting 16 reps on the 75-pound dumbbells. I anticipate that going up before this log is over.

During my second set of pec deck flyes, the front of my left shoulder really started to hurt again. Always interesting which motions cause it to flare up. Still working to find the right stretches to correct whatever imbalances I have. Focusing on correct posture during lifts...

I'm pretty sore today from the new lifts I tried last night to shock the system. The W.T.Y's and Cuban Press really hit the delts in a unique way for me. I think I'll be doing W.T.Y's regularly moving forward. A lot of reps, as 9 reps is really like 27 delt flyes...

Sand Volleyball on the agenda for tonight. I leave for Panama City Beach on Thursday morning, so I have two more days of solid lifts left before the trip!

Have a great Monday, everyone.

---

Congrats on that PR Bow. 75x16 is very impressive on the benching! Incline flyes have been bothering my right shoulder of late.....


Solid shoulder training and those 60x12 front raises are very strong!

Thank you, MVD!!! Yes, I essentially stopped doing incline DB flyes because of the shoulder pain.... Apparently the pec deck hits it in at a similar angle.... Next week, I might have to switch to cable crossover and low cable crossover to hit the fly motion.... I'll try tinkering with my seating and posture on the pec deck again some day....

We'll just have to set a goal of 20 reps for 75-pounders by end of year :P

Solid training sessions guys..Good job getting the work done!!!

Thanks, Lonnie!! You too!

---

Back & Triceps Lift - [Tuesday, 07/22/14]

Warm-up: 8 minutes treadmill

Split Set #1
Wide-Grip Cable Lat Pulldown [4 SETS]
15/12/10/10 [REPS]
70/90/110/120 lbs. [WEIGHT]
V-Bar Cable Row [4 SETS]
12/10/10/8 [REPS]
70/80/100/120 lbs. [WEIGHT]
Triceps Pushdown with Rope Attachment [4 SETS]
12/10/10/7 [REPS]
50/60/70/80 lbs. [WEIGHT]

Split Set #2
Incline Underhand Barbell Bench Pull (a.k.a. Chest-Supported Row) [3 SETS]
15/17/17 [REPS]
50/50/60 lbs. [WEIGHT]
EZ-Bar Skullcrusher into Bent-Arm Pullover [3 SETS]
8/9/9 [REPS]
60/60/60 lbs. [WEIGHT]

Split Set #3
Triceps Extension Machine [3 SETS]
12/9/7 [REPS]
80/100/120 lbs. [WEIGHT]
Close-Grip Machine Lat Pulldown [3 SETS]
10/10/7 [REPS]
170/190/210 lbs. [WEIGHT]

---

Supplements
Peak 400 - One scoop at approx. 10:30 AM
Pump Extrem - Two scoops at approx. 11:50 AM
Creatine Mono - Five grams at approx. 9:40 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil - Two at approx. 8:15 AM; Two post-workout
Ultramyosyn Whey - One shake at approx. 8:30 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Felt like a pretty solid lift today. Decent amount of volume. No lifting partner today, so I felt like I got through everything faster, but could tell I reached fatigue faster on my last sets... Shorter wait time.

Felt an excellent pump today from the Pump Extrem.

Won all three sand volleyball games last night. I have three more games tonight after work. VERY hot and humid out, so I'm getting a nice sweat in.

I leave for Panama City Beach on Thursday morning at 6:00 AM. I will be out of town from Thursday to Monday for the family vacation... I'm not bringing my laptop, so I apologize if there is some temporary radio silence from me.

Have a terrific Tuesday, all!

---

Killer stuff! I have not lifted with a partner in years... It would be weird for me to work with someone.

I would say I have a lifting partner 90% of the time these days... One of my co-workers/software devs comes along to the gym with me and follows my routine. I lead, and try to help with form when I can. A couple other devs join us sporadically, so sometimes we have a group of three. I rarely max out these days, but it can come in handy when I need a spotter! Chest days when going til' failure on bench is also nice... :P

Solo lifts are incredibly nice too though. I enjoy them when they come around.

Thanks for stopping by, Justin!! (I assume your name is Justin from IG: JUSTIN_JOHNSON85 and the -J-wtiger... :P )

---

Biceps & Shoulders Lift - [Wednesday, 07/23/14]

Warm-up: 6 minutes treadmill

Split Set #1
Dumbbell Side Lateral Raise [4 SETS]
12/12/10/8 [REPS]
15/15/20/25 lbs. [WEIGHT]
Standing Barbell Military Press [4 SETS]
12/12/12/12 [REPS]
60/60/60/60 lbs. [WEIGHT]
Machine Preacher Curl [4 SETS]
10/10/9/6 [REPS]
80/100/120/140 lbs. [WEIGHT]

Split Set #2
Incline Inner Biceps Curl [3 SETS]
8/7/8 [REPS]
30/30/30 lbs. [WEIGHT]
Advanced Rear Delt Raise a.k.a. W.T.Y's [3 SETS]
5/7/7 [REPS]
10/10/10 lbs. [WEIGHT]

Split Set #3
Machine Overhead Press [3 SETS]
12/12/10 [REPS]
100/120/140 lbs. [WEIGHT]
Reverse EZ-Bar Curl [3 SETS]
10/10/10 [REPS]
50/50/50 lbs. [WEIGHT]
Standing Dumbbell Hammer Curl [3 SETS]
6/7/7 [REPS]
40/35/35 lbs. [WEIGHT]

---

Supplements
Peak 400 - One scoop at approx. 10:30 AM
Pump Extrem - Two scoops at approx. 11:50 AM
Creatine Mono - Five grams at approx. 9:50 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil - Two at approx. 8:15 AM; Two post-workout
Ultramyosyn Whey - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

I had a great workout today. Pushed it hard, and felt an incredible pump. Not too much limiting left shoulder pain today, so that was a relief.

My vacation starts after work tonight... :P Heading down to Panama City Beach EARLY tomorrow morning. I'll be out until late Monday night, next week.

I'm not sure how much computer access I'll have, as I am not bringing my laptop. I will try to check in when I can!

Have a wonderful Wednesday, everyone!

[Zenshi]

Impressive workouts! Impressive catfish! Did you fry that beast up?

[bbowsh54]

Impressive workouts! Impressive catfish! Did you fry that beast up?

Not that one, Zenshi... I practiced CPR! Catch, Photograph, Release... Hope she grows and I can share the experience.

[Zenshi]

Cool! Nice to see you are releasing the fish. Thanks for the pics!

[bbowsh54]

Back & Triceps Lift - [Wednesday, 07/30/14]

Warm-up: 7 minutes treadmill

Split Set #1
Wide-Grip Cable Lat Pulldown Behind-the-Neck [4 SETS]
12/12/10/9 [REPS]
75/85/115/125 lbs. [WEIGHT]
V-Bar Seated Cable Row [4 SETS]
10/12/10/10 [REPS]
70/80/100/110 lbs. [WEIGHT]
Triceps Pushdown with V-Bar Attachment [4 SETS]
12/12/10/8 [REPS]
50/60/80/100 lbs. [WEIGHT]

Split Set #2
Incline Underhand Barbell Bench Pull (a.k.a. Chest-Supported Row) [3 SETS]
17/17/18 [REPS]
60/60/60 lbs. [WEIGHT]
EZ-Bar Skullcrusher into Bent-Arm Pullover [3 SETS]
9/9/9 [REPS]
60/60/60 lbs. [WEIGHT]

Split Set #3
Underhand Cable Lat Pulldown [2 SETS]
12/9 [REPS]
90/110 lbs. [WEIGHT]
Overhead Triceps Extension with Rope Attachment [2 SETS]
10/8 [REPS]
100/100 lbs. [WEIGHT]

---

Supplements
Peak 400 - One scoop at approx. 10:50 AM
Pump Extrem - Two scoops at approx. 11:50 AM
Creatine Mono - Five grams at approx. 10:50 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil - Two at approx. 8:15 AM; Two post-workout
Ultramyosyn Whey - One shake at approx. 8:30 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Greetings, everyone!

I got back from my trip to Panama City Beach LATE Monday night/Tuesday morning. Unfortunately, I got pretty sick on Saturday morning in PCB, came down with a sinus infection, cough, and fever... Spent most of Sunday in bed... I'm still sick today, but I'm on the upswing. Finally had enough energy to get a lift in. (This is my first illness of 2014... My little brother passed it on to me. It -WOULD- happen on vacation) :P

Decided to get back into the groove of things with a back/triceps lift. I coughed a lot during the workout, but I was able to maintain my targeted weights in most lifts.

Felt an amazing pump today. It was nice to get Pump Extrem back into my system...

I might post a couple PCB photos for fun later tonight...

I believe next week is going to be my last week of these splits before we switch up our program. My lifting partner wants to start his "bulk" in mid-August, so we're going to switch and start following Dwayne Johnson's program. It will be a pretty standard Back / Chest / Arms / Shoulders / Legs routine, 5-day split. Excited to try something new!

Hope everyone is doing well. I still have a week or a week and a half left of the supplements for this promotion! Happy HUMP DAY!

---

sorry to hear you got sick but glad to hear you are feeling better to get back in the gym get better soon brother

Thanks, Kyle!!! First illness of 2014.... Thanks to my brother NOT taking care of himself in the week leading up to our vaca, haha :P ... I feel like my immune system has been MUCH better this year, trying to get a MINIMUM of 7 hours of sleep each night (it's a step in the right direction for me) and really focusing on hydration. The increase in veggies and "greens" probably has helped, too...

Good to see you still get in that back/tri's training Bow. Hope your 100% soon.

Thank you, MVD! I might be at 80% today... Still a lot of drainage, but feeling better each day. Can't wait for this cough to go away! Planning on a Legs/Biceps lift today...

Bummer getting sick on vaca but hope it was near the end. I used to go to PCB every year when my mom and dad used to do the 3 month snowbird run. Great place! Was not aware about a Rock program...interesting. Why did u pick this one?

Thanks, lschepis! Yes, there were a lot of nice beach front resorts to choose from. I can see how PCB would be INSANE during Spring Break!

Well, my lifting partner and I pretty much choose Dwayne Johnson's program because of our "man-crush" on The Rock, haha! Nothing too scientific about it. I just like changing my splits or program every few months, and the time is approaching. I looked over the routine, and it will fit perfectly with my buddy's bulk that he plans to go on. (While, I feel I can cut on anything, all about the diet) I've decided to wait until my summer softball season has ended before switching up the routine. The playoffs start next week!

Sounds like you had a good time. I hope you get better soon!

Thank you, Justin!! It was fun, except for Sunday's sickness struggles, haha. The chartered inshore fishing trip was a BLAST!!



Hope everyone is having a great Thursday!

---

This is the program I would like to try in a few weeks, when it is time to switch up the splits:

Dwayne Johnson Program - Adjusted for Specific Gym

Day 1 -- Back

Pull-Ups - 4 Sets to Failure
One-Arm Dumbbell Row - 4 Sets X 12, 10, 8, 8 Reps
Two-Arm Row Machine - 4 X 10
Close-Grip Pulldown - 3 X 12
Cable Row - 3 X 12 with double drop set on every set
Rope Pullovers - 3 X 15
Rope High Row - 3 X 15
DB Shrugs - 4 X 12 .. 15-second hold on the last rep of each set


Day 2 -- Chest

Incline Smith Bench Press - 4 Sets by 12, 10, 8, 6 Reps
Flat Bench Dumbbell Press - 4 Sets X 12
Alternating Incline Dumbbell Press - 4 X 12
Flat Bench DB Fly - 3 X 12
Cable Crossover - 3 X 15 reps
Dips - 3 Sets to Failure


Day 3 -- Arms

Machine Preacher Curl - 4 X 12 Reps
Standing Barbell Curl - 4 X 12 Reps
Dumbbell Curl - 4 X 12 Reps
Rope Pushdown - 4 X 12 Reps
Rope Overhead Triceps Extension - 4 X 12 Reps
Triceps Dips - 4 Sets to Failure


Day 4 -- Shoulders

Machine Overhead Press - 4 Sets X 12, 10, 10, 8
Seated DB Shoulder Press - 3 X 10 Reps
Standing Side Lateral Raises - 4 X 12-12-12-12 Reps - Triple Drop Set on Each Set
One-Arm Cable Side Lateral Raise - 3 X 20 Reps
Reverse Fly Machine - 4 X 12 Reps
Bent-Over Lateral Raise - 4 X 10 Reps


Day 5 -- Legs

Leg Extension - 4 x 25 Reps
Machine Leg Press - 4 X 50
Dumbbell Weighted Walking Lunges - 40 Steps
Smith Machine Romanian Deadlifts - 4 X 12 Reps
Leg Curls - 4 X 12 Reps
Standing Calf Raise - 5 X 75 Reps
Seated Calf Extension - 5 X 50 Reps

---

However, I don't know if we'll have time to fit everything in. We have a 50-minute window of time to lift. Need to account for travel time to the gym, and shower time, while respecting an hour and a half lunch. So, it'll be a fun experiment the first week we try it!

As stated, I'm going to wait until my Men's Softball League playoffs have concluded. They start next week, so I might be sticking with current program for a few weeks yet!

---

Legs & Biceps Lift - [Thursday, 07/31/14]

Warm-up: 7 minutes treadmill

Split Set #1
Single-Leg Machine Leg Press [4 SETS]
10/10/10/10 [REPS]
80/90/110/130 [WEIGHT]
Machine Preacher Curl [4 SETS]
10/10/10/7 [REPS]
80/100/120/140 lbs. [WEIGHT]

Split Set #2
Hip Sled Leg Press [3 SETS]
10/10/13 [REPS]
270/360/500 lbs. [WEIGHT]
Standing Calf Raise (from platform) [3 SETS]
25/30/35 [REPS]
21s - Standing EZ-Bar Curl (Bottom ROM/Top ROM/Full ROM) [3 SETS]
21/21/21 [REPS]
30/40/40 [WEIGHT]

Split Set #3
Single-Leg Leg Extensions [2 SETS]
10/10 [REPS]
70/80 lbs. [WEIGHT]
Standing Reverse EZ-Bar Curl [2 SETS]
10/10 [REPS]
50/50 lbs. [WEIGHT]

---

Supplements
Peak 400 - One scoop at approx. 10:50 AM
Pump Extrem - Two scoops at approx. 11:50 AM
Creatine Mono - Five grams at approx. 10:50 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil - Two at approx. 8:15 AM; Two post-workout
Ultramyosyn Whey - One shake at approx. 8:30 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Happy Thursday, everyone!

Still battling coughing spells between sets, but hopefully I'll be back to 100% in a couple days...

Have a fantastic evening. Happy Guardians of the Galaxy Day... :P

[bbowsh54]

Auxiliary & Chest Lift - [Friday, 08/01/14]

Warm-up: 7 minutes treadmill

Split Set #1
Cable Crossover [4 SETS]
10/10/10/8 [REPS]
30/40/40/50 lbs. [WEIGHT]
Face Pull [4 SETS]
12/10/12/10 [REPS]
80/100/100/120 lbs. [WEIGHT]
Wide-Grip Cable Lat Pulldown [4 SETS]
12/10/10/9 [REPS]
90/100/110/120 lbs. [WEIGHT]

Split Set #2
Machine Chest Press [3 SETS]
10/7/5 [REPS]
170/190/210 lbs. [WEIGHT]
Cable Upright Row [3 SETS]
10/10/10 [REPS]
90/110/120 [WEIGHT]

Split Set #3
Low Cable Crossover [3 SETS]
10/9/9 [REPS]
40/40/40 lbs. [WEIGHT]
Dips [3 SETS]
6/8/7 [REPS]

---

Supplements
Peak 400 - One scoop at approx. 11:00 AM
Pump Extrem - Two scoops at approx. 11:50 AM
Creatine Mono - Five grams at approx. 11:00 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil - Two at approx. 8:15 AM; Two post-workout
Ultramyosyn Whey - One shake at approx. 8:30 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

TGIF.

The front of my left shoulder flared up again today during the second set of chest press. Still working through it.

I have a family reunion and golf tournament tomorrow... Then, a wedding! Busy weekend ahead...

Guardians of the Galaxy was hilarious. Solid movie.

Have a wonderful weekend, everyone!

---

Chest & Traps Lift - [Monday, 08/04/14]

Warm-up: 8 minutes treadmill

Split Set #1
Smith Machine Bench Press [4 SETS]
10/10/5/3 [REPS]
155/195/245/285 lbs. [WEIGHT]
Standing Dumbbell Shrug [4 SETS]
10/12/10/10 [REPS]
55/60/70/70 lbs. [WEIGHT]

Split Set #2
Smith Machine Incline Bench Press [3 SETS]
12/5/7 [REPS]
105/155/155 lbs. [WEIGHT]
Incline Dumbbell Shrug [3 SETS]
8/10/8 [REPS]
60/60/60 lbs. [WEIGHT]

Split Set #3
Cable Crossover [3 SETS]
10/9/6 [REPS]
40/40/50 lbs. [WEIGHT]
Cable Shrug Behind-the-Back [3 SETS]
10/10/12 [REPS]
150/150/150 lbs. [WEIGHT]
Pushups [3 SETS]
7/6/6 [REPS]

---

Supplements
Peak 400 - One scoop at approx. 11:00 AM
Pump Extrem - Two scoops at approx. 11:50 AM
Creatine Mono - Five grams at approx. 11:00 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil - Two at approx. 8:15 AM; Two post-workout
Ultra Whey Pro - One shake at approx. 8:30 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Happy Monday, all.

Experienced some nagging pain in the front/top of my left shoulder again today. The push motions have been aggregating it recently. I'll continue to focus on form and try to correct my imbalances each day.

Felt a good rush of energy from the Pump Extrem today. Love the tingles in my face and ears after I don't take it for a couple days.

Have a great week!

[bbowsh54]

Back & Triceps Lift - [Tuesday, 08/05/14]

Warm-up: 7 minutes treadmill

Split Set #1
Wide-Grip Cable Lat Pulldown Behind-the-Neck [4 SETS]
15/10/10/10 [REPS]
70/90/100/110 lbs. [WEIGHT]
Seated Straight-Bar Underhand Cable Row [4 SETS]
12/12/10/10 [REPS]
80/90/100/110 lbs. [WEIGHT]
Triceps Pushdown with Rope Attachment [4 SETS]
10/10/10/8 [REPS]
50/60/70/80 lbs. [WEIGHT]

Split Set #2
EZ-Bar Skullcrusher into Bent-Arm Pullover [3 SETS]
8/10/8 [REPS]
60/60/60 [WEIGHT]
Leverage Iso Row Machine [3 SETS]
10/10/9 [REPS]
170/190/210 lbs. [WEIGHT]

Split Set #3
Machine Triceps Extension [2 SETS]
10/8 [REPS]
100/120 lbs. [WEIGHT]
Machine Lat Pulldown [2 SETS]
10/8 [REPS]
190/210 lbs. [WEIGHT]

---

Supplements
Peak 400 - One scoop at approx. 11:00 AM
Pump Extrem - Two scoops at approx. 11:50 AM
Creatine Mono - Five grams at approx. 11:00 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil - Two at approx. 8:15 AM; Two post-workout
Ultramyosyn Whey - One shake at approx. 8:30 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Greetings, everyone.

I'm nice and sore today. Had two softball games on Sunday and three sand volleyball games last night. Coupled with yesterday's lift, my chest and shoulders are feeling it.

I have about one more day's worth of Pump Extrem left. I still have a week's worth of Peak 400 left. We're about seven days out from the conclusion of this log for me. Hoping to hit a couple PRs next week.

Have a great night all.

---

Biceps & Shoulders Lift - [Friday, 08/08/14]

Warm-up: 6 minutes treadmill

Split Set #1
Machine Preacher Curl [4 SETS]
12/10/10/7 [REPS]
80/100/120/140 lbs. [WEIGHT]
Dumbbell Side Lateral Raise [4 SETS]
12/12/8/8 [REPS]
15/15/20/20 lbs. [WEIGHT]
Standing Barbell Military Press [4 SETS]
15/12/12/12 [REPS]
50/60/60/60 lbs. [WEIGHT]

Split Set #2
Incline Inner Biceps Curl [3 SETS]
9/8/8 [REPS]
30/30/30 lbs. [WEIGHT]
Advanced Rear Delt Raise a.k.a. W.T.Y's [3 SETS]
15/15/12 [REPS]
15/15/15 lbs. [WEIGHT]

Split Set #3
Standing Barbell Curl [3 SETS]
12/10/10 [REPS]
40/50/50 lbs. [WEIGHT]
Bent-Over Dumbbell Rear Delt Flyes [2 SETS]
12/10 [REPS]
15/15 lbs. [WEIGHT]
Seated Dumbbell Hammer Curl [2 SETS]
6/8 [REPS]
35/30 lbs. [WEIGHT]

---

Supplements
Peak 400 - One scoop at approx. 11:00 AM
Pump Extrem - Two scoops at approx. 11:50 AM
Creatine Mono - Five grams at approx. 11:00 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil - Two at approx. 8:15 AM; Two post-workout
Ultramyosyn Whey - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

TGIF.

Golfing and fishing tomorrow. Double-header softball on Sunday.

Will utilize the rest of my Peak 400 next week. I am officially out of Pump Extrem after today's workout.

Have an incredible weekend, all.

[bbowsh54]

Chest & Traps Lift - [Monday, 08/11/14]

Warm-up: 7 minutes treadmill

Split Set #1
Dumbbell Bench Press (flat) [4 SETS]
12/10/17/9 [REPS]
50/60/75/75 lbs. [WEIGHT]
Standing Dumbbell Shrug [4 SETS]
12/10/10/10 [REPS]
55/65/70/70 lbs. [WEIGHT]

Split Set #2
Dumbbell Incline Bench Press [3 SETS]
8/10/10 [REPS]
45/45/55 lbs. [WEIGHT]
Smith Machine Shrug Behind-the-Back [3 SETS]
10/10/6 [REPS]
155/195/245 lbs. [WEIGHT]

Split Set #3
Cable Crossover [3 SETS]
10/10/8 [REPS]
40/40/40 lbs. [WEIGHT]
Incline Push-Ups [3 SETS]
14/12/9 [REPS]
Cable Shrug [3 SETS]
12/10/10 [REPS]
150/150/150 lbs. [WEIGHT]​

---

Supplements
Peak 400 - One scoop at approx. 11:00 AM
Pump Extrem - No Pre-Workout, out.
Creatine Mono - Five grams at approx. 11:00 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil - Two at approx. 8:15 AM; Two post-workout
Whey-HD - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Hope you all are having a great Monday.

Had a nice little Chest and Traps lift.... Hit a new PR on DB bench press today, pushing the 75-pound dumbbells for 17 reps.

I may have two or three scoops of Peak 400 left, so I will be concluding this log by the end of the week.

Sand Volleyball on the schedule for tonight.

Have a fantastic day.

---

Back & Triceps Lift - [Tuesday, 08/12/14]

Warm-up: 6 minutes treadmill

Split Set #1
Wide-Grip Cable Lat Pulldown Behind-the-Neck [4 SETS]
12/12/10/9 [REPS]
80/90/110/120 lbs. [WEIGHT]
Triceps Pushdown with V-Bar Attachment [4 SETS]
12/12/10/8 [REPS]
50/60/80/100 lbs. [WEIGHT]
Straight-Bar Underhand Seated Cable Row [4 SETS]
10/10/10/7 [REPS]
80/90/100/120 lbs. [WEIGHT]

Split Set #2
EZ-Bar Skullcrusher into Bent-Arm Pullover [3 SETS]
9/9/9 [REPS]
60/60/60 lbs. [WEIGHT]
Dumbbell Incline Row [3 SETS]
8/10/12 [REPS]
55/55/55 lbs. [WEIGHT]

Split Set #3
Machine Triceps Extension [3 SETS]
12/9/8 [REPS]
80/100/120 lbs. [WEIGHT]
Machine Lat Pulldown [3 SETS]
10/10/9 [REPS]
170/190/210 lbs. [WEIGHT]

---

Supplements
Peak 400 - One scoop at approx. 11:00 AM
Pump Extrem - No Pre-Workout, out.
Creatine Mono - Five grams at approx. 11:00 AM
Orange Triad - Two at approx. 8:15 AM; One before bed
OxiMega Fish Oil - Two at approx. 8:15 AM; Two post-workout
Whey-HD - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Today was the last "Back AND Triceps" lift for a while... Switching to the new program on Monday next week... Back & Triceps has always been one of my favorite combinations....

Second league of Sand Volleyball on the schedule for tonight. Went 2-1 last night, but all three games were ugly...

Wednesday is the last night of the season for Men's Upper Softball, the conclusion of the playoffs. We might get smoked in Game 1, but it'll still be fun :P

I will attempt to post my conclusion/review this weekend... I may run out of Peak 400 on Thursday, it looks.

Have a great night, all.

---

Nice work hitting the chest today Bow and congrats on the bench PR!

Thank you, MVD! Going to shock the chest next week with the new program... Still shooting to hit 20 reps with the 75-pounders as a volume goal :P

so many PR's this log its awesome

Thanks, Kyle! I think showjo josh had more PR's than myself :P

DB press PRs almost better than bench PRS cause that stretch. Sand volleyball sounds suspect to me...how many bouncing bikinis will be playing?

Yes, I do enjoy that DB presses help support equal strength on both sides, as well as working the stabilizers... Not bikinis in our sand volleyball league, :P A lot of spandex and tank tops, haha.

Two days left of Peak 400, last week of this log. I need to put an order in for more Peak tomorrow! :P

---

Biceps & Shoulders Lift - [Wednesday, 08/13/14]

Warm-up: 8 minutes treadmill

Split Set #1
Machine Preacher Curl [4 SETS]
12/10/10/6 [REPS]
80/100/120/140 lbs. [WEIGHT]
Dumbbell Side Lateral Raise [4 SETS]
12/12/10/8 [REPS]
15/15/20/20 lbs. [WEIGHT]
Standing Barbell Military Press [4 SETS]
12/12/11/11 [REPS]
60/60/60/60 lbs. [WEIGHT]

Split Set #2
Incline Inner Biceps Curl [3 SETS]
8/8/8 [REPS]
30/30/30 lbs. [WEIGHT]
Advanced Rear Delt Raise a.k.a. W.T.Y's [3 SETS]
12/12/12 [REPS]
15/15/15 lbs. [WEIGHT]

Split Set #3
21s - Standing EZ-Bar Curl (Bottom ROM/Top ROM/Full ROM) [3 SETS]
21/18/17 [REPS]
40/40/40 [WEIGHT]
Rear Delt Fly a.k.a. Reverse Pec Deck [3 SETS]
10/10/8 [REPS]
90/110/130 lbs. [WEIGHT]

---

Supplements
Peak 400 - One scoop at approx. 11:00 AM
Pump Extrem - No Pre-Workout, out.
Creatine Mono - Five grams at approx. 11:00 AM
Orange Triad - One at approx. 8:15 AM; One before bed
OxiMega Fish Oil - Two at approx. 8:15 AM; Two post-workout
Pro Complex Whey - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

HUMP DAY!

Fried the delts today.... Felt that nagging strain/pain in my front left shoulder during the third set. Was able to push through and get a solid lift in. The W.T.Y's and 21s were killer!

Tomorrow will be my last day for this log. One more serving of Peak 400 left.

Playoff Softball tonight! We play until we lose... Hopefully I can swing the bat after today's workout :P

Looking forward to running Beta-Cret for the first time in my next log.

Have a stellar day, everyone.

---

Legs Lift - [Thursday, 08/14/14]

Warm-up: 8 minutes treadmill

Split Set #1
Single-Leg Machine Leg Press [4 SETS]
10/10/10/10 [REPS]
90/100/110/120 [WEIGHT]
Machine Calf Extension a.k.a. Toe Press [4 SETS]
12/12/12/12 [REPS]
110/130/150/150 lbs. [WEIGHT]
Single-Leg Leg Extensions [3 SETS]
10/10/10 [REPS]
60/70/80 lbs. [WEIGHT]

Split Set #2
Hip Sled Leg Press [3 SETS]
10/10/10 [REPS]
270/360/500 lbs. [WEIGHT]
Back Extension Machine [3 SETS]
12/12/10 [REPS]
110/150/170 [WEIGHT]

Split Set #3
Standing Calf Raise (from platform) [3 SETS]
35/40/40 [REPS]
Dumbbell Goblet Squat [2 SETS]
10/10 [REPS]
60/65 lbs. [WEIGHT]

---

Supplements
Peak 400 - One scoop at approx. 11:00 AM
Pump Extrem - No Pre-Workout, out.
Creatine Mono - Five grams at approx. 11:00 AM
Orange Triad - One at approx. 8:15 AM; One before bed
OxiMega Fish Oil - Two at approx. 8:15 AM; Two post-workout
Whey-HD - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

The finish line...

Today marks the conclusion of this log for me. Fear not! I ordered my myself some additional Peak 400.

I sort of strained/pulled my lower right hamstring last night at softball, but it was leg day! Started with a little lower weight on most lifts, but still got a great leg workout in. It didn't bother me at all except for the third set of the hip sled. I was hoping to get 13-15 reps of 500, but it'll have to wait until next week.

Looking forward to starting Dwayne Johnson's Hercules Program next week!

I'll try to post a wrap-up conclusion of this log before next week...

Happy Thursday, everybody!

---

***UPDATE***

I have news of our fallen soldier, Big Dan. (bball50center)

Prior to this week, the last time Big Dan had set foot in the gym was Thursday, May 1st. After slightly more than a three-month hiatus, he made his return to the gym on Monday, August 11th. He claims to be re-committed, and has come to the gym the last four days in a row! Woo Hoo!

So, we have some work to do to get him back on track after joining the 50-pound club. For a weight-loss recap:
BIG DAN'S QUICK RECAP
Thur 01/16 - 415.2 lbs.
Thur 01/23 - 404.0 lbs.
Thur 02/06 - 398.8 lbs.
Thur 02/13 - 393.6 lbs.
Thur 02/20 - 392.8 lbs.
Thur 02/27 - 390.4 lbs.
Thur 03/06 - 389.6 lbs.
Thur 03/13 - 387.2 lbs.
Thur 03/20 - 386.0 lbs.
Thur 03/27 - 385.6 lbs.
Thur 04/03 - 383.4 lbs.
Thur 04/10 - 379.8 lbs.
Thur 05/01 - 362.8 lbs.
Thur 08/14 - 384.8 lbs.

I'll prod him to check in here every once and a while, but I'll also keep you posted on his progress myself. He's not big on logging, but I know he'd love some encouragement and interaction.


***


It is time for me to get back on the weight-loss horse. We each set some short-term goals. I would like to lose 14 pounds by the end of September, and 28 pounds by the end of the year. I got my diet back under control this week.

Weight Recap:
Thur 01/16 - 278.8 (Starting Point)
Thur 01/23 - 270.3 (Week 1)
Thur 01/30 - 268.3 (Week 2)
Thur 02/06 - 264.7 (Week 3)
Thur 02/13 - 262.5 (Week 4)
Thur 02/20 - 260.6 (Week 5)
Thur 02/27 - 258.8 (Week 6)
Thur 03/06 - 257.5 (Week 7)
Thur 03/13 - 256.2 (Week 8)
Thur 03/20 - 253.7 (Week 9)
Thur 03/27 - 252.2 (Week 10)
Thur 04/03 - 249.9 (Week 11)
Thur 04/10 - 249.3 (Week 12)
Thur 04/17 - 249.3 (Week 13)
Thur 05/01 - 248.2 (Week 15)
Thur 06/12 - 252.5 (Random)
Thur 08/14 - 256.4 (Begin Phase 2 of 2014)

Quick Recap:
Thur 01/16 - Starting Weight
Thur 01/23 - Down 08.5 lbs. (Week 1)
Thur 01/30 - Down 10.5 lbs. (Week 2)
Thur 02/06 - Down 14.1 lbs. (Week 3)
Thur 02/13 - Down 16.3 lbs. (Week 4)
Thur 02/20 - Down 18.2 lbs. (Week 5)
Thur 02/27 - Down 20.0 lbs. (Week 6)
Thur 03/06 - Down 21.3 lbs. (Week 7)
Thur 03/13 - Down 22.6 lbs. (Week 8)
Thur 03/20 - Down 25.1 lbs. (Week 9)
Thur 03/27 - Down 26.6 lbs. (Week 10)
Thur 04/03 - Down 28.9 lbs. (Week 11)
Thur 04/10 - Down 29.5 lbs. (Week 12)
Thur 04/17 - Down 29.5 lbs. (Week 13)
Thur 05/01 - Down 30.6 lbs. (Week 15)
Thur 06/12 - Down 26.3 lbs. (Random)
Thur 08/14 - Down 22.4 lbs. (Begin Phase 2 of 2014)

I look forward to holding myself accountable on this mission. So far, so good. Starting the new program next week!!! Looking forward to trying Dwayne Johnson's Hercules Program.

Have a great week, everyone!