Here we go again....contest #3 in a row. I love competition as it always gives me extra motivation and a deadline for goals.

VITALS
Age: 30
Height: 5'9
Weight: 178
BF %: 14.5

SUPPLEMENTS
ON whey
ON 100% casein
Incarnate
Leviathan
NO-Xplode
Now Multi
Dextrose and malto until it's out and then waxy maize
Metamucil
Fiber Choice tablets
FIsh Oil
Flax Oil

Diet: Right around 1800 - 2100 calories. Will post diet and macros later.

Workout: Typically 3 day split and each part twice/week.
Cardio: 2 - 3 times week
Extra: Class called Body Burn once/week with pilates classes when time permits.

Yes, I need to learn how to post pics in my threads and yes, I really need to work on my posing and I have 2 months to do so.


http://i18.photobucket.com/albums/b109/sca.../PAL-Date-1.jpg
http://i18.photobucket.com/albums/b109/sca...elaxedFront.jpg
http://i18.photobucket.com/albums/b109/sca...PAL-FrontBi.jpg
http://i18.photobucket.com/albums/b109/sca...oubleBackBi.jpg
http://i18.photobucket.com/albums/b109/sca...PAL-BackLat.jpg
http://i18.photobucket.com/albums/b109/sca...23/Pal-Calf.jpg
http://i18.photobucket.com/albums/b109/sca...23/PAL-Quad.jpg
http://i18.photobucket.com/albums/b109/sca...PAL-SideTri.jpg
http://i18.photobucket.com/albums/b109/sca...AL-SingleBi.jpg

saaaaawweeeeeeet....im in...good luck man!

Monday - August 27th

Leviathan and Incarnate taken as instructed on the bottle.

Meal 1
1 cup oats with 1/2 cup blueberries

Meal 2
2 scoops ON, 3/4 cup malto and 3 tbsp. dextrose

Meal 3
1 cup wheat pasta, 1/2 cup sauce, 8 oz. ground turkey breast

Meal 4
1 can tuna, 2 cups veggies

Meal 5
large salad with 1 hard-boiled egg and 8 oz. chicken

Meal 6
1 1/2 scoops casein

Workout was great this morning and I'm already developing DOMS in my triceps.

Chest
Flat Dbell Press
Incline Smith
Push-Ups
1/2 bosu-ball cable flyes

Tris
Rope Pushdown
Skulls
Low Cable Kickbacks
Dips

Tuesday - August 28

So far supplementation has been as directed. Sleep was pretty restless last night. Woke up every hour at 3, 4, 5, and finally for good at 6.

Meal 1
1 cup oats with 1/2 cup blueberries and 1 scoop ON.

Workout was great again as well. Nice pumps in the back.

Shoulder
Smith Press
Side Cable Raise
Incline Dbell Raise
EZ Bar Upright Row

Back
Wide Grip Lat Pull
Cable V-Bar Row
1-Arm Dbell Row

what time are you tkaing your last leviathan dose?

Typically last dose of Leviathan is taken around 1:30 - 2:30 in the afternoon.

This afternoon I did a kick ass class called Body Burn and almost threw up twice. It's a real ass kicker and will now be a staple addition to my cardio. Gonna try and get shredded this time around.

Wednesday - August 29

Supplementation will always be as directed as I am quite anal about taking things on time.

Sleep was again pretty restless. I seem to go through this about every 3 - 4 months so I guess it was due to happen again. Oh well...

Meal 1
1 cup oats with 1/2 cup blueberries and 1 scoop ON.

Biceps
Close grip EZ bar curl
Seated dbell curl
Reverse ez bar cable curl
EZ Bar Upright Row
Double bicep cable curl (standing in the middle of the 2 cables)

Legs
Leg Press
Lying cable ham curl
Leg extension
Nautilus Calf Press

Meal 2 9:00AM
8 egg whites with a peach and a banana

Meal 3 Noon
8oz. ground turkey breast, 1 cup wheat pasta, 1/2 cup sauce

Meal 4 3:00PM
8oz. tilapia with 2 cups veggies

Will do light cardio around 5 or 5:30

Meal 5 6:30 or 7:00pm
Large salad with 8 oz. steak or chicken (haven't decided yet)

Meal 6 Pre-bed
1 1/2 cups casein in water

August 29 (Wednesday evening)

Went to the gym to do some light cardio and to see the fiancee (she was working).

Going to try and start working on cardio endurance to break up the HIIT.

20 minutes on the treadmill (about 3-4 minutes walking at 4.5)
1.83 miles
1.0 incline
6.5 speed
265 calories burned according to the machine

This wil be a starting point and I will try to beat these numbers every time I do endurance cardio.

August 30 (Thursday)

Supplementation as directed.

Meal 1
1 cup oats w/ 1/2 cup blueberries in water

Meal 2
PWO shake with 2 scoops ON, 3 tsp. dextrose, 1/4 cup carbo gain

Meal 3
1 cup brown rice and 8 oz. chicken

Meal 4
1 can tuna with 2 cups veggies

Meal 5
large salad with 8 oz. steak and 2 hard-boiled eggs

Meal 6
1 1/2 scoops ON casein in water

Workout was pretty intense even after yet another restless night of sleep.

CHEST
Decline Smith Bench
Incline Dbell Press
Pec Dec
Incline and Decline push-ups

TRICEPS
V-Bar pushdown
Close-grip bench
Overhead ez bar cable press

August 31 (Friday)

Supplementation as directed and another restless night of sleep.

Workout was great and I seem to be sweating quite a bit more during more workouts.

Back
V-Bar pulldown
Wide grip cable row
Super pullover


Shoulders
Dbell Press
Seated side dbell raise
EZ bar front raise
Cable upright row

Cheated this evening on the diet as I went out with some friends to Margaritaville. Had some nachos, burger, and fries. Felt normal this morning so that makes me feel better.

September 1 (Saturday)

Supplementation same as usual.

Rest day due to work and the first day of college ball. Didn't cheat and also didn't eat as much as I usually do. I probably ate 2 meals less than usual so I was absolutely starving this (Sunday) morning. Sleep has gotten better. Interesting that I slept VERY well Friday night after a very nice cheat meal. hmmmm.

September 2 (Sunday)

Supplementation same as usual.

Went for a brisk 3 mile walk with the gf in the morning. Diet was as follows for my cheat day:

Meal 1
2 bagels with a slice of cheese and a fried egg on each as well with a large cup of black coffee

Meal 2
About 3 cups pasta, 2 meatballs and some garlic mozzarella bread (Buca di Beppo)

Meal 3
Steak salad with 1 cup chili

Ate poorly but also didn't eat alot due to various things planned during the day that I wasn't able to really eat around. Feel great this morning but ready to SFW.

September 3, Monday

Supplementation as directed.

Sleep has gotten better but we'll see around Tuesday/Wednesday night when my diet gets back on track. Was pissed today because the gym was closed but did get 3 miles of cardio in around 5pm outside in the 90 degree heat.

Meal 1
1 cup oats, 1/2 cup blueberries

Meal 2
6 egg whites and large peach

Meal 3
1 cup brown rice, 8 oz. ground turkey breast, 1/4 cup pasta sauce

Meal 4
8 oz. fish and 2 cups veggies

Meal 5
8 oz. chicken, side salad, 1 cup veggies

Meal 6
1 1/2 scoops casein protein in water

Will also have some metamucil before bed tonight to help flush the system a bit more.

September 4, Tuesday

Supplementation as directed. Great morning of weights after having to take 3 days off. Diet was right on as well and felt pretty good so did 30 minutes of cardio this afternoon.

Meal 1
1 cup oats and 1/2 cup blueberries

Meal 2 (PWO)
2 scoops ON, 1/4 cup carbo gain, 3 tbsp. dextrose

Meal 3
1 cup brown rice and 8 oz. chicken

Meal 4
1 can tuna and 2 cups veggies

Meal 5
Merlin's Mix smoothie from planet smoothie

Meal 6
Small salad with 4 oz. chicken

Meal 7
1 1/2 scoops casein

Feeeling good and looking great.

awesome, keep it up playa

Wednesday, September 5th

Supplementation as directed. Also received an order from Juice Plus, the veggie and the fruits. Nothing that will affect the Levia. and Incarnate but something for overall health.

GREAT workout tonight.

CHest
Flat Dbell
Incline Smith
Decline Dbell Flyes
Push-ups on a wobble board (killer)

Tris
Rev. Pulldown
Cable Skulls
Mid-cable kickbacks
Iso Pulldowns

Tris are really feeling it and I know my chest will tomorrow. Diet was spot on again today and things are going very well. Still sweating like a pig on this stack but I love it.

Meal 1
1 cup oats and 1/2 cup blueberries

Meal 2
PWO

Meal 3
1 cup wheat pasta with 8 oz. ground turkey breast and 1/4 cup sauce

Meal 4
8 oz. fish and 2 cups veggies

Meal 5
8 oz. steak, 1 cup veggies, and small salad

Meal 6
1 1/2 scoops casein

Thursday, September 6th

Supplementatio as directed, including the addition of Juice Plus.

Major DOMS in my chest (I told ya I would feel it) and minor soreness in my tris. Didn't affect today's workout which was nice.

Shoulders
Naut. shoulder press
Seated side dbell raise
Cable front raise
Naut. shrugs

Legs
Leg Press
Leg curl
Leg extension
Naut. calf press

A great workout today and diet was perfect again as well.

Meal 1
1 cup oats with 1/2 cup blueberries

Meal 2
PWO

Meal 3
1 cup brown rice and 8 oz. chicken

Meal 4
1 can tuna and 2 cups veggies

Meal 5
Large chicken salad from Panera

Meal 6
1 1/2 cups casein

You've got one helluva disciplined diet, imo.