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

[tara19]

Good catch. I edited to fix the typo...

I am counting calories... I'm also monitoring protein intake. Attempting to eat "lean and green." I am not fully tracking my macros, just calories and protein. I'm trying to stay around 1800 to 2000 during weekdays, and then I've allowed myself "cheat days" on Saturdays. They sometimes spill over into Sunday... :/

The numbers have kept me happy so far, but I'm excited for more visible results in my progress photos. I've gotten a lot of compliments lately about my face looking thinner, so that feels nice.

I'm on my way. Slow and steady!

Thank you so much for dropping by!

Sounds like you're on the right track..
I would be limiting the "cheat weekend" to maybe just one "cheat meal". .it may not affect you at your current weight but as you drop lower.. it will definitely be negatively impacting your calorie deficit.

Progress pictures are an awesome way to track, I wish I took some from the start of my journey

[bbowsh54]

Legs & Shoulders Lift [Thursday, 04/03/14]

Split Set #1
Standing Low-Pulley Side Delt Raise
4 sets - 10/10/10/7 reps
Standing Low-Pulley Front Delt Raise
4 sets - 10/10/7/5 reps
Single-Leg Machine Press
4 sets - 10/10/8/8 reps

Split Set #2
Smith Machine Squat
3 sets - 10/9/6 reps
Reverse Machine Flyes a.k.a. Rear Delt Flyes
4 sets - 12/11/9/9 reps
Machine Calf Extension a.k.a. Toe Press
3 sets - 12/10/10 reps

Split Set #3
Dumbbell Shoulder Press
3 sets - 10/9/8 reps
Single-Leg Leg Extensions
3 sets - 10/9/8 reps
Overhead Barbell Squats
3 sets - 10/10/10 reps

Cardio
Stair Stepper - 12 minutes (7 min incline 15/resistance 25; 5 min incline 20/resistance 35)​

---

I put Pump Extrem to the test today. I was very sore coming into this lift from last night's basketball. I believe I have a pretty bad strain in my neck, as it hurt to turn my head whatsoever at work today. My calves were pretty sore too, due to the cramps last night. I feel like I put in a very solid workout. Fatigue set in to my legs towards the end, but I got everything in that I had planned! I'm very much enjoying Pump Extrem as a pre-workout. I'm sure the effects of the Con-Cret and Peak 400 are going to be more evident as they've had time to be in my system consistently.

Tomorrow, I have a Triceps/Traps/Biceps Lift scheduled... More work to be done!

Sounds like you're on the right track..
I would be limiting the "cheat weekend" to maybe just one "cheat meal". .it may not affect you at your current weight but as you drop lower.. it will definitely be negatively impacting your calorie deficit.
Progress pictures are an awesome way to track, I wish I took some from the start of my journey

Thanks! Yes, I'm well aware that the "cheat days" are going to be hurtful as my BF% gets lower... I'm still able to revert back to eating completely clean on the weekdays and making progress. I'm mentally preparing for that to no longer be the case... I'm hoping the progress photos continue to serve as an additional motivational factor. I'm committed to posting them at least once every two months. I wish I would have taken "better" photos for week #1, I can tell my hand was shaking, they're a little blurrier! :P

Nice job guys. Really mirining your food set ups and ability to cook out your meals to make them look as yummy as they sure taste I bet.
@Bowser
Damn the fat has melted off your back. Keep it up your stomach is looking smaller and better! You will get to your goal soon enough!

Thanks for checking in again, Asguroth!!! Yes, I'm liking the way my back looks these days. My gut is going to be a problem as we get lower. Still shooting for 1.5 to 2 lbs. a week... Slow and steady, but moving forward.

Take care, have a great night!

[tara19]

Thanks! Yes, I'm well aware that the "cheat days" are going to be hurtful as my BF% gets lower... I'm still able to revert back to eating completely clean on the weekdays and making progress. I'm mentally preparing for that to no longer be the case... I'm hoping the progress photos continue to serve as an additional motivational factor. I'm committed to posting them at least once every two months. I wish I would have taken "better" photos for week #1, I can tell my hand was shaking, they're a little blurrier! :P

A simple way I "eat bad" on the weekend is I simply fast, eat only something small 2-300 calories and eat a massive meal ~1300calories for dinner.
Normally it's either date night with my partner, or birthday dinner etc.. It doesn't harm your progress and you still get to enjoy being social etc

Haha, try take them after shoulder day, will burn

[CDub73]

Checking in brah. 'Mirin progress, especially the lower back rolls are smoothing out. Don't have too much to say except keep up the consistency. If cheat meals become too big of a problem on the weekends, maybe add in a light cardio session in the morning to burn an extra 100-200 calories. Or fill your day with activities if it's idle time that's causing you to eat a bit more. Basically, look at why you're eating more: Social Activity? Idle time/Boredom? and plan accordingly

Awesome job, will rep after spread

[bbowsh54]

Checking in brah. 'Mirin progress, especially the lower back rolls are smoothing out. Don't have too much to say except keep up the consistency. If cheat meals become too big of a problem on the weekends, maybe add in a light cardio session in the morning to burn an extra 100-200 calories. Or fill your day with activities if it's idle time that's causing you to eat a bit more. Basically, look at why you're eating more: Social Activity? Idle time/Boredom? and plan accordingly

Awesome job, will rep after spread

Thank you very much, CDUB! I have added a Sunday afternoon cardio session, a couple times. When I stay in town over the weekends, I intend to do that more. I'm going to keep rolling with the current progress and be prepared to shake everything up when progress slows. Thanks again for dropping by!

A simple way I "eat bad" on the weekend is I simply fast, eat only something small 2-300 calories and eat a massive meal ~1300calories for dinner.
Normally it's either date night with my partner, or birthday dinner etc.. It doesn't harm your progress and you still get to enjoy being social etc

Haha, try take them after shoulder day, will burn

That's a great strategy, and one I will try to apply. I definitely need just one meal/night where I can go out with friends to a restaurant. One night of drinking is always a little appealing, as well, but I'm definitely cutting that down until I reach my goals. It definitely is easy to fast on Saturday, and then have a blow out for supper :P Thanks for stopping by, Tara!

TGIF - Happy Friday, all!

[OfficerJimLahey]

Checking in after a few weeks away...looks like some quality results and awesome food porn are happening in here.
The recent shopping picture looked familiar to me. I've been eating a lot of frozen veggies, especially green beans. I love that I can eat so much of them and it barely add calories, especially since I do like them and don't dread eating them. Keep up the great work guys!

[bbowsh54]

Triceps, Traps, and Biceps Lift [Friday, 04/04/14]

Warm-up - 10 minutes treadmill

Split Set #1
Standing Biceps EZ-Bar Cable Curl
4 sets - 12/10/10/8 reps
Triceps Pushdown - Rope Attachment
4 sets - 10/10/7/6 reps
Cable Shrugs
4 sets - 10/10/10/9 reps

Split Set #2
EZ-Bar Skullcrusher into Bent-Arm Pullover
3 sets - 8/8/8 reps
Incline Inner Biceps Curl
3 sets - 10/8/5 reps

Split Set #3
Dumbbell Shrug
4 sets - 10/9/8/8 reps
Machine Preacher Curl
4 sets - 10/6/6/4 reps
Machine Triceps Extension
4 sets - 12/10/6/5 reps

Cardio
Stair Stepper - 10 minutes (5 min incline 15/resistance 25; 5 min incline 20/resistance 35)

---

Feels good to have a solid week of training in the books with my ProMera Sports products... I look forward to sleeping in a little tomorrow, and having a rest day. Definitely going to hit up the hot tub at some point this weekend!

I struggled through my last few sets at the gym tonight.... But, it was a good struggle, nice to hit that muscle fatigue... I took two scoops of Pump Extrem for the first time. Man oh' man did I have a burst of energy for the first split set! My face turned red tonight for the first time. I'm a big fan of that tingly/itchy feeling I get in my face, lets you know it's working. I intend to go back to one heaping scoop on Monday next week.

Here's a lil' photo I took at my desk today... :P


Have a fantastic weekend, and stay safe...

Checking in after a few weeks away...looks like some quality results and awesome food porn are happening in here.
The recent shopping picture looked familiar to me. I've been eating a lot of frozen veggies, especially green beans. I love that I can eat so much of them and it barely add calories, especially since I do like them and don't dread eating them. Keep up the great work guys!

Definitely, frozen vedgetables are a staple in my diet these days. Love the selection and convenience. Trying to stay green! We'll get a recent post-workout meal photo up soon... Thank you very much for checking in!

[Asguroth]

Nice job on your workout.

Looking at the picture admiring the pyramid of goodies then got this strange feeling and saw this lady looking at me strangely lol. Giving me the evil eyes!

Nice evil minion cup as well!

Yeah I would stick with the prescribed direction of 1 scoop lol.

Yeah vegetables fill you up with protein and small amount of carbs if you pick vegetables high in water content that are high in volume. Like tomatoes, cucumbers, broccoli, lettuce, asparagus. Really great vegatables to consider getting on a cut. Personally I go out an also buy some Walden Farm dressings blue cheese, bacon , chipotle and cover my salad and add chicken and hot sauce. Oh man! My meals taste awesome with only the calories from the lean meat and few from the vegtables.

Anyway looking forward to having eye sex with your food lol.

[AntoineDufour]

in. goodluck

[bbowsh54]

Nice job on your workout.
Looking at the picture admiring the pyramid of goodies then got this strange feeling and saw this lady looking at me strangely lol. Giving me the evil eyes!
Nice evil minion cup as well!
Yeah I would stick with the prescribed direction of 1 scoop lol.
Yeah vegetables fill you up with protein and small amount of carbs if you pick vegetables high in water content that are high in volume. Like tomatoes, cucumbers, broccoli, lettuce, asparagus. Really great vegetables to consider getting on a cut. Personally I go out an also buy some Walden Farm dressings blue cheese, bacon , chipotle and cover my salad and add chicken and hot sauce. Oh man! My meals taste awesome with only the calories from the lean meat and few from the vegtables.
Anyway looking forward to having eye sex with your food lol.

Hahaha... Thank you, Asguroth!! Yes, the accidental photo bomb is priceless. Thank you, the minion cup is a gift that my GF made for me in Mexico! I enjoy salads, but I have not been eating them much at all during this log. Sticking with meat and cooked veggies when possible. Thanks for checking in, again!

in. goodluck

Awesome. Thanks for checking in, Antoine!

[Asguroth]

Hahaha... Thank you, Asguroth!! Yes, the accidental photo bomb is priceless. Thank you, the minion cup is a gift that my GF made for me in Mexico! I enjoy salads, but I have not been eating them much at all during this log. Sticking with meat and cooked veggies when possible. Thanks for checking in, again!


Awesome. Thanks for checking in, Antoine!

You should really consider lettuce with your food. Like 100 grams of lettuce is maybe 10 calories! The volume of it is also amazing and adds more crunchness to your food so your chewing longer and allowing your body to register the food and give you the signal that it is full.

Usually when people over eat is because they eat really fast and don't let their body send the signal that it has enough food. Thats why high volume foods with low calories are amazing and true god send in weightloss.

[bbowsh54]

Cardio & Abs Lift [Sunday, 04/06/14]

Treadmill - 34 minutes (32 minutes incline 3/speed 3.5; 2 minutes incline 3/speed 7.2)

Ab Crunch Bench Machine
3 sets - 15/12/15 reps

Abdominal Push Machine
3 sets - 15/15/15 reps

Back Extension Machine
3 sets - 15/15/20 reps

AbCoaster
4 sets - 7 side-left/7 side-right/10 side-right/10 side-left reps

Stair Stepper - 7 minutes (3 min incline 15/resistance 25; 4 min incline 20/resistance 35)

---

Had a nice little Sunday afternoon workout to burn off some of yesterday's "cheat day." My gym closes early on Sunday, so I was forced to cut my Stair Stepper program a bit short. My neck is finally starting to feel better.

Going to watch Game of Thrones and then sit in the Hot Tub for the rest of the night...

Happy Game of Thrones Day, everyone! :P

[Psylas]

Will be following along. I'm currently on the same journey. Looking forward to seeing the results. Good luck to us all.

[bbowsh54]

Good afternoon, all!

Here is an image of my most recent post-workout meals:



1) 3.0 oz (or 85 grams) Sirloin Steak, 173 grams Teriyaki Chicken, 258 grams Broccoli/Carrots/Cauliflower
2) 227 grams Chicken Breast (cut into cubes with low sodium taco seasoning), 159 grams Broccoli/Carrots/Cauliflower, 2/3 cup Omega-3 Whole Wheat Rotini
3) 142 grams Steak, 160 grams Spinach Noodles, 83 grams Green Beans
4) 140 grams Turkey, 188 grams Broccoli/Carrots/Cauliflower

[Asguroth]

Great choice of food as always. I just had my breakfast/lunch about an hour ago and looking at your meal makes me want to jump through my screen and eat it lol.

Great workout on your abs and cardio.

Oh man Game of Thrones started yesterday! Gonna have to download the 1080p and enjoy it later. Gonna be intense season considering how many people were killed off last season.

[OfficerJimLahey]

Teriyaki chicken looks damn good...I should have known better than to enter after I finished my eating for the day, whoops! Guess I'll be making some of that soon.

[bbowsh54]

Biceps, Traps, & Triceps Lift [Monday, 04/07/14]

Warm-up - 9 minutes treadmill

Split Set #1
Cable Hammer Curls - Rope Attachment
4 sets - 10/10/10/7 reps
Triceps Pushdown - V-Bar Attachment
4 sets - 10/10/10/6 reps
Cable Shrugs Behind-the-Back
4 sets - 10/10/10/10 reps

Split Set #2
EZ-Bar Skullcrusher into Bent-Arm Pullover
3 sets - 10/8/8 reps
EZ-Bar Curls Lying Against An Incline
3 sets - 10/9/9 reps

Split Set #3
Dumbbell Shrug
4 sets - 10/10/9/9 reps
Machine Preacher Curl
4 sets - 10/9/7/5 reps
Machine Triceps Extension
4 sets - 10/10/8/7 reps

Cardio
Stair Stepper - 12 minutes (7 min incline 15/resistance 25; 5 min incline 20/resistance 40)

---

My abs were SORE yesterday.

I have to say, I had one of the best pumps I've had in a long time during last night's workout... I went back to one heaping scoop of Pump Extrem. I was nervous going in to yesterday's lift, but I had plenty of energy, and still had some to spare! Great workout... We switched up the order a little bit. I'll be doing a Chest/Back Lift today.

Anyone watch the National Championship of College Basketball last night? I was sort of pulling for Kentucky, but a great game nonetheless.

Teriyaki chicken looks damn good...I should have known better than to enter after I finished my eating for the day, whoops! Guess I'll be making some of that soon.

It is very tasty! I generally have to make it once every two weeks.

Will be following along. I'm currently on the same journey. Looking forward to seeing the results. Good luck to us all.

Thanks for commenting!!! Best of luck to you, as well!

Great choice of food as always. I just had my breakfast/lunch about an hour ago and looking at your meal makes me want to jump through my screen and eat it lol.
Great workout on your abs and cardio.
Oh man Game of Thrones started yesterday! Gonna have to download the 1080p and enjoy it later. Gonna be intense season considering how many people were killed off last season.

I read the "book summaries" a while back... So I know the big plot moments coming this season. Dis' Gon' Be Gooooood

[bbowsh54]

Chest & Back Lift [Tuesday, 04/08/14]

Warm-up: 8 minutes treadmill

Split Set #1
Dumbbell Bench Press (Flat)
4 sets - 12/10/10/9 reps
Machine Lat Pulldown
4 sets - 12/10/10/8 reps

Split Set #2
Incline Dumbbell Bench Press
4 sets - 9/9/8/8 reps
Straight-Bar Underhand Seated Cable Row
4 sets - 10/10/10/10 reps

Split Set #3
Cable Crossover
4 sets - 10/9/8/7 reps
Wide-Grip Cable Lat Pulldown Behind The Neck
4 sets - 10/10/10/9 reps?

Cardio
Stair Stepper - 12 minutes (7 min incline 15/resistance 25; 5 min incline 20/resistance 35)

---

Solo lift last night... Delightful lil' Chest/Back action. I didn't get much sleep on Monday night, so I was relatively tired yesterday. One heaping scoop of Pump Extrem got me hyped to start the workout. I was definitely running out of gas on my last set of crossovers, but as I said, I was fatigued all day.

Great two days of lifting to start the week. Tonight is Basketball cardio night. Wish me luck or pray for me that I don't roll an ankle... :P

Have a wonderful Wednesday!

[bbowsh54]

Cardio Day: Basketball [Wednesday, 04/09/14]

Basketball - Seven Games
7 games of full-court to eleven by ones (5v5)

---

Productive night last night... New record, I've never played seven full games before. Had enough energy to last until the end, so I'm happy with the improvements. Curious how sore I'll be as the day progresses!


This morning's official weigh-in: 249.3 lbs.

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)

Not a good week in the weight-loss department. I'm still hoping for 1.5 lbs. per week. Perhaps after a week and a half, rather than four days, the water-weight from creatine is coming into play. Really hope to get under 248 lbs. next week.

Thanks for checking in, have a fantastic day, everyone!

[dsimon87]

SUBBED. Good progress so far guys. Keep up the journey and remember it is all worth it for a longer, better quality of life in the long run!

[bbowsh54]

Updates:

Legs & Shoulders Lift [Thursday, 04/10/14]

Split Set #1
Standing Low-Pulley Side Delt Raise
4 sets - 10/10/10/9 reps
Standing Low-Pulley Front Delt Raise
4 sets - 10/10/10/9 reps
Single-Leg Machine Leg Press
4 sets - 10/10/9/8 reps

Split Set #2
Smith Machine Squat
3 sets - 10/9/7 reps
Machine Calf Press a.k.a. Toe Press
3 sets - 10/10/10 reps
Standing Barbell Shoulder Press
3 sets - 14/12/12 reps

Split Set #3
Arnold Press
3 sets - 9/8/8 reps
Single-Leg Leg Extension
3 sets - 9/8/8 reps
Overhead Barbell Squat
3 sets - 10/10/10 reps

Cardio
Stair Stepper - 12 minutes (7 min incline 15/resistance 25; 5 min incline 20/resistance 35)​

---

Notes from Thursday: Workout started strong today... I didn't "tingle" as much from the Pump Extrem today. I will go back to a scoop and a half tomorrow... My legs were pretty sore from basketball, nothing like destroying them with a LEG DAY to follow up! I should note that the overhead barbell squats are simple with a 40 lbs. barbell to primarily work on my balance/stability. I don't go heavy with that. I go down very deep, and pause for a few seconds before completing the motion. I'm very curious to see how my lifts progress while running this stack. The Pump Extrem benefits are immediately evident, but I'm intrigued to see how the creatine affects my strength in the long run... I feel like my delts have already made progress, so that's a great sign. I can't tell you how much I appreciate the comments and support. Please feel free to give any tips you may have. Have a great Thursday night, all!



Chest & Back Lift [Friday, 04/11/14]

Warm-up: 12 minutes treadmill

Split Set #1
Smith Machine Bench Press (Flat)
5 sets - 10/10/10/5/3 reps
Wide-Grip Lat Pulldown Behind The Neck
4 sets - 10/10/10/10 reps

Split Set #2
Smith Machine Incline Bench Press
4 sets - 10/10/8/7 reps
Dumbbell Incline Row
4 sets - 10/10/10/10 reps

Split Set #3
Cable Crossover
3 sets - 10/7/7 reps
Incline Pushups (14-inch incline)
3 sets - 14/9/9 reps
Rope Straight-Arm Pulldown
3 sets - 10/10/10 reps

---

Notes from Friday: My hamstrings were incredibly sore today from yesterday's phenomenal Leg Day, and Wednesday's basketball extravaganza... Definitely looking forward to a "rest day" tomorrow after six solid workouts in a row. I made fish twice this week, so I'll get those images up sometime next week. (Tilapia and Sole) I'm usually NOT a big seafood guy, but trying to branch out from my chicken, turkey, and steak.
I took one and a half scoops of Pump Extrem Today, and once again, felt the effects immediately. I'm very pleased with the results using it as a PreWO... I've gone through MANY PreWOs in my past, and Pump Extrem is definitely in the Top Three already. I will wait for final judgement and placement until I have gone through an entire container, like all of the others. Have a fantastic and safe Friday night, everyone! Cheers!



Abs, Cardio, and Triceps Lift [Sunday, 04/13/14]

Treadmill - 27 minutes (incline 3/speed 3.5)

Split Set #1
Cable One Arm Tricep Extension (Underhand Grip)
4 sets - 10/10/10/7 reps
Abdominal Push Machine
4 sets - 15/15/12/12 reps
Ab Crunch Bench Machine
4 sets - 12/12/12/12 reps

Split Set #2
Triceps Extension Machine
4 sets - 10/10/7/6 reps
Back Extension Machine
4 sets - 15/12/12/12 reps

Split Set #3
Overhead Triceps Extension with Rope Attachment
4 sets - 12/12/10/9 reps
Cross-Body Decline Crunch
4 sets - 10/10/10/10 reps

Stair Stepper - 15 minutes (10 min incline 15/resistance 25; 5 min incline 20/resistance 40)

---

Notes from Sunday: No better way to start the week than a Sunday afternoon workout! Sets the tone for the week... No pre-workout today, as I left my container at the office... I'll discuss more later, and respond to everyone's comments. Headed to a concert tonight. Happy Sunday, all!


I hope everyone had a great weekend. Back on the Monday grind!

SUBBED. Good progress so far guys. Keep up the journey and remember it is all worth it for a longer, better quality of life in the long run!

Thank you, dsimon!!! Great to have you, thanks for commenting!

[bbowsh54]

Chest & Back Lift [Monday, 04/14/14]

Warm-up: 10 minutes treadmill

Split Set #1
Dumbbell Bench Press (Flat)
4 sets - 10/10/10/13 reps
Leverage Iso Row Machine
4 sets - 10/10/10/10 reps

Split Set #2
Incline Dumbbell Bench Press
3 sets - 10/8/8 reps
Incline Barbell Bench Pull (a.k.a. Chest-Supported Row)
3 sets - 10/12/12 reps

Split Set #3
Pec Deck Fly a.k.a. Butterfly
3 sets - 12/10/8 reps
Underhand Cable Lat Pulldowns
3 sets - 15/12/12​ reps​
Pushups (Neutral Hand Placement from Fists)
3 sets - 10/10/10​ reps​

Cardio
Stair Stepper: 15 minutes (10 min incline 15/resistance 25; 5 min incline 20/resistance 40)

---

Thank you for all of the responses and comments!!!

From a different log, I had explained: I try to increase weight every set when I can. I'm not big on documenting my weight for logs when cutting... I actually haven't been a fan of documenting my weights for lifts at all since late 2012. I try to remind myself to focus on form, and mind-muscle connection. When I start tracking weight, I get over-ambitious and attempt to push more than is necessary. I messed up my left rotator cuff in the fall of 2012, because I was focused on increasing my bench press and military press as fast as possible. I threw three plates on each side for bench, and probably had poor form with my elbow flaring out. I attribute my shoulder issues to that period of my life.

That being said, I firmly believe the quote "the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced," when trying to increase strength. However, right now, I'm focused on cutting weight and just hoping to maintain my current strength levels.

As an example from last night's workout:
Split Set #1
Dumbbell Bench Press (Flat)
4 sets - 10/10/10/13 reps
WEIGHT - 50/60/65/75 lbs.
Leverage Iso Row Machine
4 sets - 10/10/10/10 reps
WEIGHT - 150/170/190/210 lbs.


I will document all of my lifts towards the end of this cut, and see where I am at strength-wise.

Cardio and biceps on the schedule for tonight, after a Toastmasters meeting.

Have a good Tuesday, everyone!

[bbowsh54]

Cardio & Biceps Lift [Tuesday, 04/15/14]

Treadmill - 17 minutes (speed 3.5/incline 4)

Seated Dumbbell Hammer Curl
4 sets - 10/10/10/10 reps

Machine Preacher Curl
4 sets - 10/9/8/7 reps

Standing Reverse EZ-Bar Curl
4 sets - 10/10/10/10 reps

Stair Stepper - 15 minutes (10 min incline 15/resistance 25; 5 min incline 20/resistance 35)

---

Had a nice little biceps and cardio session after Toastmasters last night... Didn't exactly PUSH myself on the cardio, due to tonight's basketball. Tonight night will be the last night of basketball until next fall, when the new high school year starts up. I'll be sad to lose that group of guys and intense cardio session for the summer. However, sand volleyball and softball are right around the corner to feed the competitive spirit.

I have everyone is having a stellar morning.

Here are some of my recent post-workout meals:



1) 163 grams Tilapia stuffed w/ Crab Meat; 129 grams Brown & Wild Rice w/ Broccoli & Carrots; 162 grams Cauliflower
2) 168 grams Sirloin Steak; 126 grams Brown Rice; 144 grams Broccoli/Carrots/Pea-pods
3) 168 grams Sole Fish stuffed w/ Monterey Jack; 152 grams Cheesy Rice & Broccoli; 148 grams Broccoli/Carrots/Cauliflower
4) 143 grams Grilled Chicken Kabob; 158 grams Chicken Rice w/ Broccoli & Carrots; 4.25 oz Caesar Lettuce

All food is weighed after being cooked.

[dsimon87]

Just gave my tongue a woody from all the food porn in here! haha HAPPY HUMP DAY

[bbowsh54]

Cardio Day: Basketball [Wednesday, 04/16/14]

Basketball - Six Games
5 games of full-court to 11 by ones (5v5)
1 game of full-court to 18 by ones (5v5)

---

The last night of pick-up basketball was a success! I'm going to miss it, but we'll be back at it in the fall...

No calf charlie-horses tonight, plenty of energy. Finally felt like I had my legs under me.

I believe the creatine is really helping with my recovery time. I have not been outrageously sore this week, like I generally am when we switch up the (or introduce new) auxiliary lifts.

My weigh-in this morning was the exact same that it was last week: 249.3.

Easter weekend coming up, it's going to be a struggle. Staying at my grandparents house... I feel like my grandmother's goal is to encourage us to overeat to discomfort!

We have Good Friday off of work. Looking forward to the long weekend with family.

Have a good one, all!

[Mindrevolution]

30 pounds in about 4 months ain't nothing to sneeze at bro. Chit I'd be estatic to drop 30 pounds in that time at this point. Keep up the good work.

[OfficerJimLahey]

Easter weekend coming up, it's going to be a struggle. Staying at my grandparents house... I feel like my grandmother's goal is to encourage us to overeat to discomfort!

We have Good Friday off of work. Looking forward to the long weekend with family.

Have a good one, all!

My grandma would always get me and my two into pancake eating contests when we were younger, good memories!

I haven't seen any updates from your buddy on this last page. Have you been in touch with him? Hope all is going well for him.

[bbowsh54]

Legs & Shoulders Lift [Thursday, 04/17/14]

Split Set #1
Dumbbell Side Delt Raise
4 sets - 10/10/10/10 reps
Single-Leg Machine Leg Press
4 sets - 10/10/10/10 reps

Split Set #2
Hip Sled Leg Press
4 sets - 10/10/10/12 reps
Standing Calf Raise (from platform)
4 sets - 20/20/20/20 reps
Standing Barbell Shoulder Press
4 sets - 15/15/15/12 reps

Split Set #3
Standing Lunges (holding dumbbells)
3 sets - 10/10/10 reps
Reverse Machine Flyes a.k.a. Rear Delt Flyes
3 sets - 10/10/10 reps
Dumbbell Front Delt Raise
3 sets - 8/8/7 reps

---

Notes from Thursday: Once again, following up basketball night with LEG DAY. I was pretty sore this afternoon, but felt good once the adrenaline was going... I believe I had a new PR tonight on the hip sled. During set number four, I did 500 lbs. for 12 reps. I always go full range of motion, all the way down to the bottom "bumper" on the sled. I feel like I go deeper than anyone else I see on it. I believe my previous PR was 540 lbs. for five reps, at my previous gym. So we'll label this a new PR for double-digit reps.

I'm enjoying the recovery time I'm experiencing this past week and a half. I'm pushing it, and feel good to go each day at the gym. Each muscle group in my upper body just feels "fuller" these days, a welcome feeling. I'm excited to see where I'm at at the conclusion of this promo. To be honest, I haven't noticed too much of an increase in my "pump" outside of the day I took two scoops of Pump Extrem. However, I intend to bump it up to two scoops every day next week, which is what I normally take of every other PreWO I've used. I believe Pump Extrem is a very high quality product, and I'm happy with its effectiveness at a lower dosage. The energy level it provides is fantastic.

I will be out of town for Easter Weekend. We were given tomorrow off of work in observance of Easter, so I'm making the road trip tonight. I hope I can find a gym at least one day when I'm back in my hometown, staying with my grandparents. I've had six solid workouts the past two weeks, I don't want to drop to four for this week! Worst case scenario, I'll be back at it on Sunday afternoon this weekend. Hoping to take my little brothers to the 'Y' this weekend, and get a workout in with them if the family schedule allows.

Gratitude for all of the comments and encouragement. Please feel free to offer any advice on our routine.

Happy Thursday, everyone!

---

I've touched on this a little bit in the past, but I'm fairly afraid of injuries these days. I'm lifting for aesthetics, but I also would love some functional strength. I try to stay active with basketball, sand volleyball, softball, and flag football...

After summer of 2012, I learned my lesson bench pressing 300+ lbs. without proper form... I can only imagine the ramifications of having bulky, powerful legs without corresponding stabilizers. You hear a lot of horror stories about college football players, or similar athletes, who bulk up in the off-season and tear ACLs because they're body just can't handle the power they've acquired through strict, guided motions.

My favorite analogy of strict bodybuilders is "It's like putting a canon on a canoe." A canon can be a big, scary, powerful weapon, but it's not very useful putting it on a flimsy, unstable canoe. You need a strong, solid battleship to support it. :P

I've been watching a lot of Elliott Hulse instructional videos lately. I don't agree with all of his philosophies by any means, but I really enjoy his approach on building strength with proper posture and such.

---

Chest & Back Lift [Monday, 04/21/14]

Warm-up: 13 minutes treadmill

Split Set #1
Dumbbell Bench Press (Flat)
4 sets - 10/10/10/14 reps
50/60/65/75 lbs.
Leverage Iso Row Machine
4 sets - 10/10/10/11 reps
130/170/190/210 lbs.

Split Set #2
Incline Dumbbell Bench Press
4 sets - 10/10/10/9 reps
50/55/60/65 lbs.
Straight-Bar Underhand Seated Cable Row
3 sets - 10/10/10 reps
80/100/120 lbs.
Wide-Grip Cable Lat Pulldown Behind The Neck
3 sets - 10/10/9 reps​
90/100/120 lbs.

Split Set #3
Low Cable Crossover
3 sets - 10/10/9 reps
40/40/40 lbs.
Pushups (Neutral Hand Placement from Fists)
3 sets - 10/10/10​ reps​
Straight-Arm Pulldown a.k.a. Cable Pullover
4 sets - 10/12/10/10​ reps​
40/60/80/100 lbs.

Cardio
Treadmill: 15 minutes (incline 15/speed 3.5)

---

Good evening, all. First of all, I had a pretty bad "cheat weekend" staying at my grandparents' house for Easter weekend. Too much of a feast for Easter Sunday dinner... I am back to strictly eating clean today, and I'm going to stay at a large deficit for the next couple days. Carb reload compliments of Grandma!

I did not have access to a gym this weekend. I planned on driving home early on Sunday, to get a gym session in, but naturally it was closed for Easter. So, instead, my weak "workout" was walking nine holes of golf on Sunday with my uncle and cousin.

Back at the gym tonight! Felt good. I took two scoops of Pump Extrem (for only the second time--one and a half scoops had been getting it done). Man, did I feel the PUMP tonight. Loved it. I hadn't been feeling an increase in pump with the lower dosage. However, two scoops did the trick.

Unfortunately, my right rotator cuff and/or some tendon in my right shoulder REALLY started bothering me during my last set of DB incline bench. It sort of killed the rest of the workout. I was feeling strong, but I struggled through the cable crossover after that. This happens sometimes on chest and shoulder days. I just need to be careful, I'm sure I'll be fine tomorrow. I was able to get the 75-pound dumbbells up for 14 reps on my fourth set. Not a PR, but the best I've done since starting my cut in January.

I'm loving the products so far. I'm looking forward to my "after" pics, to compare with my "before" photos... Feel like my arms and shoulders are filling out a little, they just "FEEL" fuller.

I'm going to leave you all this evening with a photo of the Easter cake my two little cousins made for the family. Happy Monday, everyone!

[bbowsh54]

My grandma would always get me and my two into pancake eating contests when we were younger, good memories!

I haven't seen any updates from your buddy on this last page. Have you been in touch with him? Hope all is going well for him.

Great to hear from you, OfficerJimLahey!! Oh man, a pancake-eating contest sounds delicious!! And painful, after the fact. Haha... Thanks for sharing.

Big Dan is still lifting most days. I'm not sure why he hasn't been posting any updates... I try not to remind him, because I annoy the living crap out of him when I do. I'm guessing he'll show up next time he hits a milestone.

Just gave my tongue a woody from all the food porn in here! haha HAPPY HUMP DAY

Haha, thanks dsimon! There are much, much better chefs in the world, but I'm happy with the variety I've been able to provide for myself. Almost HUMP DAY again, tomorrow!

30 pounds in about 4 months ain't nothing to sneeze at bro. Chit I'd be estatic to drop 30 pounds in that time at this point. Keep up the good work.

Thank you, Mindrevolution! I'm hoping to stay on pace to lose 1.5 lbs. a week until approximately September. I want to get as close to my goal as possible, and then go to Olympia in Vegas as a birthday treat, looking my best.

Thanks for commenting and following along, everyone! Biceps, Triceps, & Traps Lift on the schedule for tonight.

Have a terrific Tuesday!

[bbowsh54]

Biceps, Traps, and Triceps Lift [Tuesday, 04/22/14]

Warm-up: 7 minutes treadmill

Split Set #1
Standing Biceps EZ-Bar Cable Curl
4 sets - 10/10/12/10 reps
50/60/70/90 lbs.
Triceps Pushdown - Rope Attachment
4 sets - 10/10/7/5 reps
50/60/80/90 lbs.
Cable Shrug
4 sets - 10/10/12/10 reps
120/150/150/155 lbs.

Split Set #2
EZ-Bar Skullcrusher into Bent-Arm Pullover
4 sets - 10/10/12/10 reps
60/60/60/60 lbs.
Incline Inner Biceps Curl
4 sets - 10/10/6/5 reps
30/30/35/35 lbs.

Split Set #3
Machine Preacher Curl
4 sets - 8/8/6/5 reps
80/100/120/140 lbs.
Dumbbell Shrug
4 sets - 10/10/10/10 reps
70/70/75/75 lbs.
Machine Triceps Extension
4 sets - 10/9/6/4 reps
100/120/140/140 lbs.

Cardio
Treadmill - 15 minutes (incline 15/speed 3.5)

---

We had a nice workout tonight... Second night in a row of two scoops of Pump Extrem. I had my second experience with my face turning beat red, and getting itchy on various parts of my body. It wore off after about five to eight minutes... Once again, I definitely felt the pump tonight. I was not experiencing a noticeable difference in my pump with one or one and a half scoops... However, we're three-for-three with achieving an incredible pump using two scoops. My calves have been cramping a bit the past few weeks, most likely due to the creatine. I'm making a good effort to stay well hydrated. I'll be writing my official review of the products once I finish each container. I will be able to speak the most on Pump Extrem, but I will review all three.

Tonight, I will leave you with a photo of my dog... She's a miniature dachshund named Nellie. She lives back home with my mother, as my roommate is allergic to dogs, and she was not allowed to stay with me at college prior to that. I got to hang out with her over Easter weekend.


Have a stellar night, everyone!