Last night's workout: Chest and Traps

Chest:
Flat Bench Barbell Press
warm-up : 135x15
warm-up #2: 135x12
1 225x12
2 275x10
3 315x6
4 315x4 drop to 225x10
Incline Bench Dumbell
1 80x12
2 90x10
3 100x6
4 110x4 drop to 65x10
Dips
1 BWx15
2 BW+45x12
3 BW+90x10
4 BWx10
Standing Cable Crossovers
1 50x15
2 60x12
3 65x12
4 70x10
Incline Dumbell Flyes - super slow reps
1 40x12
2 40x12
3 40x12

Shrugs:
Barbell Shrugs x4sets
Rear Barell Shrugs x4sets

Notes: My original plan called for shoulders on this day in addition to chest and traps but I tabled those for either 2nite or tomorrow. Sometimes you just have to listen to your body. If this workout is any indication of what lies ahead for me in 2008, it's going to be a sick year.

Monday, January 7th, I am going to start dieting for a 10 to 12 week period...depending on my progress. I will once again be using the Cut Diet and following it to a T. It's time to start stocking up on almonds, avocados, and grapefruits!

Last night's workout: 1/3/08

Pre-workout: 2 scoops Vasocharge + 1 scoop Nitrocharge

During Workout: Sipped on 8 scoops of Xtend + 1 scoop Primal EAA + 1 scoop Beta Alanine + I scoop Creaform

Back:

Weighted Wide-grip Pullups:
warm-up set: BWx15
1 BWx15
2 BW+25x12
3 BW+45x10
4 BWx12

Wide Grip Seated Rows
1 160x12
2 180x10
3 200x8
4 220x6

Cybex Pull Down Machine
1 180x15
2 270x12
3 290x10

Dumbell Rows super-setted with Close Grip Rows
1 110x10 super-setted with 130x10
2 110x8 super-setted with 130x10
3 110x6 super-setted with 130x10
4 Close Grip Row Only 180x10
5 Close Grip Row Only 200x8

Wide Grip Pull-downs
1 180x12
2 190x10
3 200x6

Hyper-extentions
1 BWx20
2 BWx20
3 BWx20
4 BWx20

1/7/08

Today, I will start using the Cut Diet for a 12 week cutting period. I have been in a lean mass phase for the better part of 5 months, starting right after my Pro Card win on 6/30/07. Now, it's time to focus my attention on leaning out a bit. I have used the Cut Diet with major success and now i am going back to what works! My workouts will remain intense as always and I do not expect a huge dip in the strength I have gained iover the past couple of months. I will start out on the Cut Diet 3000 meal plan. I am really looking forward to shed the bodyfat I have slowly accumulated over the last couple of months. My ultimate goal is to get to a place in 12 weeks where I prime my body for another Lean Mass phase.

It's time to retain my nickname (given by Marc) - "The Cut Diet Shredder"

Here is the meal plan for week #1

Cut Diet 3000
DURING Workout Shake = 1 scoop Primal EAA with 4-8 scoops
Xtend (Bodyweight pending ? 0.17g BCAAs/lb bodyweight) in 20-
24 oz cold water

Meal 1
6 egg whites
1 whole egg
2 oz grilled chicken
1.33 cup steamed spinach
2 tbsp peanut butter or 18 almonds or 3 oz avocado
6.5 oz PEELED ruby red grapefruit ? splenda packets can be used
to sweeten if desired
42g protein, 25g carbohydrates, 20g fat

Meal 2
6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
Tuna (albacore packed/canned in water)+ 5g GlutaForm
24 almonds
2 cup steamed Broccoli or green beans or 16 oz steamed asparagus
42g protein, 20g carbohydrates, 20g fat

Meal 3
6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
Tuna (albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
4 oz avocado or 24 almonds
42g protein, 15g carbohydrates, 20g fat

Meal 4
6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
Tuna (albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
4 oz avocado or 24 almonds
42g protein, 15g carbohydrates, 20g fat

Meal 5
6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
Tuna (albacore packed/canned in water)+ 5g GlutaForm
24 almonds
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
42g protein, 15g carbohydrates, 20g fat

Meal 6
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
Tuna (albacore packed/canned in water)
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
2 oz avocado + 6 almonds or 3 oz avocado or 18 almonds
6.5 oz PEELED ruby red grapefruit
? splenda packets can be used to sweeten if desired
49g protein, 25g carbohydrates, 15g fat

Meal 7
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
Tuna (albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
3 oz avocado or 18 almonds or 2 oz avocado + 6 almonds
49g protein, 15g carbohydrates, 15g fat
Protein ? 308g = 1232 Calories, Carbohydrates (not including
Carbohydrate night) ? 130g = 520 Calories, Fat ? 130g = 1170
Calories

Total Calories ? 2922 Calories NON-carbohydrate night
Total Calories ? 3521 Calories ? Carbohydrate nights

Every 21st meal is the Carb meal. It is the last meal and it replaces
Meal 7. The Carb Meal must be eaten in this order.
1.5 cups steamed green beans or 12 oz asparagus = 15g 1.
carbohydrates
1 cup oatmeal (measured dry then add water and micro- 2.
wave) = 60g carbohydrates
tbsp raisins or 6.5 oz grapefruit = 15g carbohydrates 3.
? tbsp honey = 15g carbohydrates 4.
4-6 packets splenda for sweetening
18 almonds = 15g fat 5.
10 oz yam or sweet potato = 75g carbohydrates 6.
2 tbsp peanut butter or almond butter = 15g fat 7.
4-6 packets splenda for sweetening
180g Carbohydrates = 720 Kcals, 30g Fat = 270 Kcals

1/7/07 - AM Cardio 30 minutes low impact on treadmill

PM Workout - Shoulders & Biceps

Shoulders:
Standing Barbell Shoulder Press
warm upx15
1 135x12
2 155x10
3 175x8
4 175x4
5 115x10

Seated Dumbell Shoulder Press
1 80x12
2 85x10
3 90x8
4 Arnold Presses - 50x12

Standing Dumbell Laterals
1 25x15
2 30x12
3 35x10
4 40x8

Standing Lateral Machine
1 30lbs reps till failure

Reverse Pec Deck Flyes
1 120x15
2 140x12
3 160x10

Bent Over Rear Raises w/dumbells
1 40x10
2 50x10
3 60x8

Biceps:
Standing Barbell Curl
1 95x12
2 105x10
3 115x8

Seated Preacher Curl
1 95x12
2 105x10
3 115x8
drop to 1 straight bar set on preacher bench for 15 reps

Seated Incline DB Curls
1 25x15
2 35x12
3 35x10
4 20x12

Notes: Both my shoulders and my Biceps were completely taxed by the end of this workout. i am really loving the combo of Vasocharge and Nitrocharge as a pre-workout cocktail. The two really seem to work synergistically and they produce one hell of a pump.

last night's workout 1/8/08

Sipped on 8 scoops of a 50/50 combo of Refreshing Apple and Lemonade Xtend during this workout!

Quads and Hams

Quads:
Barbell Squats
warm-up set 135x15
1 225x15
2 315x12
3 405x10
4 465x5-----> PERSONAL RECORD!!
5 drop set - 315x10 drop to 225x10 drop to 135x15

Hack Squats
1 180x15
2 270x12
3 360x10
4 180x12

Leg Press Machine
1 540x15
2 720x12
3 810x8
4 540x15

Leg Extentions supersetted with Lying Leg Curls
1 80x20 supersetted with 90x15
2 100x15 supersetted with 110x12
3 120x12 supersetted with 130x10
4 150x8 supersetted with 130x8

Stiff Legged Deadlifts
1 185x12
2 185x12
3 185x12

Notes: The gym was filled to capacity with the "New Year's Resolution crowds. Some days this can bother me, other days I am so locked in, i don't even notice it. Today was one of those days I was in the zone and nothing else mattered. I was especailly psyched to get that Personal Record on those Barbell Squats! My knees were feeling fantastic today, they warmed up easily and they had little to no pain, which is a far cry from where they were a couple of months back.

Last night's workout: 1/9/08

Chest and Triceps:

Chest
Barbell Bench Press
warm-up 135x15
1 225x12
2 275x10
3 315x6
4 315x6 drop to 225x10 drop to 135x15

Barbell Incline Press
1 135x12
2 185x10
3 225x6
4 225x6 drop to 135x10

Barbell Decline Press - straight sets
1 185x12
2 185x12
3 185x12

Flat Bench Flyes
1 40x12
2 45x10
3 45x10
4 50x10

Triceps

Decline Skull Crushers
1 75x12
2 95x10
3 105x8

Seated Overhead Dumbell Press
1 65x15
2 85x10
3 105x8 drop to 65x10

Rope Pressdowns
1 65x12
2 70x10
3 75x8 drop to 50x8 drop to 35x8

last night was the first carb meal night of my first week of the Cut Diet and it was fantastic. I had forgotten how much that meal fills your stomach and increases vascularity. I will try to get some new pics up soon so i can show ya what I mean. Here how's the carb meal went down:

Total Calories for 1/9/08: 3521 Calories including Carbohydrate night

Every 21st meal is the Carb meal. It is the last meal and it replaces
Meal 7. The Carb Meal must be eaten in this order.

1. 1.5 cups steamed green beans or 12 oz asparagus = 15g carbohydrates

1 cup oatmeal (measured dry then add water and micro-
wave) = 60g carbohydrates
tbsp raisins or 6.5 oz grapefruit = 15g carbohydrates 3.
tbsp honey = 15g carbohydrates 4.
18 almonds = 15g fat 5.

10 oz yam or sweet potato = 75g carbohydrates 6.
2 tbsp peanut butter or almond butter = 15g fat 7.

180g Carbohydrates = 720 Kcals, 30g Fat = 270 Kcals

PM Workout - 1/11/08

Sipped on Scivation Apple Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA during workout

Back and Traps

Back:
Lat Pulldowns
warm-up 100x20
1 160x12
2 170x10
3 190x8
4 200x6 drop to 150x8

Smith Machine Rows
1 225x12
2 275x10
3 295x8
4 315x6

T-Bar Rows:
1 3 platesx12
2 4 platesx10
3 5 platesx6

Seated Machine Rows
1 160x15
2 200x12
3 220x10

Deadlifts
1 225x15
2 315x15
3 315x12

Traps:
Barbell Shrugs
1 225x15
2 315x12
3 315x12

Dumbell Shrugs
1 100x12
2 110x10
3 125x10 drop to 75x10

-------------------------------------------------------
1/12 - Cardio and Abs
1/13 - OFF
1/14 - AM Cardio - 40 minutes on treadmill


Current Supplements and Timing:

Current Supplements:

Scivation Xtend - Megadose - Apple Is amazing!!!
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio ? 8 scoops Xtend + 1 serving of Scivation Dialene 4

Meal 1 ? CLA + Sesamin + Cissus + Elastamine + Multi-vitamin

Meal 3 ? CLA + Sesamin + CLA

? hour Pre-workout ? 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge

During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA

Meal 5 ? CLA + Sesamin + Cissius + Elastamine

Pre-bed - ZMA

Last night's workout - 1/15/08

Quads, Hams & Calves
Barbell Squats
warm-up set 135x20
1 225x20
2 275x17
3 315x15
4 315x15
Stiff-Leg Deadlifts
1 135x20
2 155x17
3 185x15
4 185x15
Seated Leg Extentions
1 80x20
2 100x15
3 120x12
Seated Leg Curls
1 100x20
2 110x15
3 130x12
Standing Calf Raises on Smith Machine
1 225x20
2 275x15
3 315x12
Seated Calf Raises
1 90x20
2 135x15
3 180x12

Notes: I guess you can call this a hypertrophy day. My goal was to attempt to hit legs twice this week so I wanted to have a higher rep/lighter weight day today and i defintily accomplished that today. I had a pretty good workout and got a real nice pump going.

Current Weight: 199lbs

The rest of this week will run as follows:
Tuesday - Chest, Shoulders, Triceps
Wednesday - Back, Traps, Biceps
Thursday - OFF (just ABS and Cardio)
Friday - Legs
Saturday - Upper Body
Sunday - OFF - LET'S GO GIANTS!!!

With 1 week of the Cut Diet (www.scivationbooks.com) under my belt, week 2 will be more of the same:

Here is the meal plan for week #2

Cut Diet 3000
DURING Workout Shake = 1 scoop Primal EAA with 4-8 scoops
Xtend (Bodyweight pending ? 0.17g BCAAs/lb bodyweight) in 20-
24 oz cold water

Meal 1
6 egg whites
1 whole egg
2 oz grilled chicken
1.33 cup steamed spinach
2 tbsp peanut butter or 18 almonds or 3 oz avocado
6.5 oz PEELED ruby red grapefruit ? splenda packets can be used
to sweeten if desired
42g protein, 25g carbohydrates, 20g fat

Meal 2
6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
Tuna (albacore packed/canned in water)+ 5g GlutaForm
24 almonds
2 cup steamed Broccoli or green beans or 16 oz steamed asparagus
42g protein, 20g carbohydrates, 20g fat

Meal 3
6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
Tuna (albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
4 oz avocado or 24 almonds
42g protein, 15g carbohydrates, 20g fat

Meal 4
6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
Tuna (albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
4 oz avocado or 24 almonds
42g protein, 15g carbohydrates, 20g fat

Meal 5
6 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
Tuna (albacore packed/canned in water)+ 5g GlutaForm
24 almonds
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
42g protein, 15g carbohydrates, 20g fat

Meal 6
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
Tuna (albacore packed/canned in water)
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
2 oz avocado + 6 almonds or 3 oz avocado or 18 almonds
6.5 oz PEELED ruby red grapefruit
? splenda packets can be used to sweeten if desired
49g protein, 25g carbohydrates, 15g fat

Meal 7
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or
Tuna (albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
3 oz avocado or 18 almonds or 2 oz avocado + 6 almonds
49g protein, 15g carbohydrates, 15g fat
Protein ? 308g = 1232 Calories, Carbohydrates (not including
Carbohydrate night) ? 130g = 520 Calories, Fat ? 130g = 1170
Calories

Total Calories ? 2922 Calories NON-carbohydrate night
Total Calories ? 3521 Calories ? Carbohydrate nights

Every 21st meal is the Carb meal. It is the last meal and it replaces
Meal 7. The Carb Meal must be eaten in this order.
1.5 cups steamed green beans or 12 oz asparagus = 15g 1.
carbohydrates
1 cup oatmeal (measured dry then add water and micro- 2.
wave) = 60g carbohydrates
tbsp raisins or 6.5 oz grapefruit = 15g carbohydrates 3.
? tbsp honey = 15g carbohydrates 4.
4-6 packets splenda for sweetening
18 almonds = 15g fat 5.
10 oz yam or sweet potato = 75g carbohydrates 6.
2 tbsp peanut butter or almond butter = 15g fat 7.
4-6 packets splenda for sweetening
180g Carbohydrates = 720 Kcals, 30g Fat = 270 Kcals

Last night's workout:

Chest, Shoulders and Triceps

exercises done in this order:
Chest:
Incline Barbell
warm-up 135x15
1 185x13
2 225x12
3 255x10

Flat Bench Dumbell
1 100x14
2 110x12
3 120x10

Incline Dumbell Flyes
1 40x12
2 45x10
3 50x10

Seated Machine Flyes
1 100x12
2 110x10

Shoulders:
Seated Dumbell Press
1 60x15
2 70x12
3 75x10

Bent Over Dumbell Raises
1 35x15
2 40x12
3 45x10

1-arm Standing Dumbell Lateral Raise
1 30x12
2 35x10

Triceps:
Smith Machine Close Grip Bench Press - straight sets
1 175x12
2 175x12
3 175x12

Flat Bench Skull Crushers w/EZ-bar (25lb bar)
1 75x12
2 95x10
3 105x8

Standing Rope Pressdowns
1 60x15
2 65x12
3 70x10

Notes: After about a little over a week's worth of the Cut Diet, I am feeling fine. My weights are still pretty decent, even thought these last couple of days have been hypertrophy-type days. My energy levels are good and I am confident I have a good plan in place.

I was taking in an avg. of 3500 calories in the weeks leading up to the start of the cut diet on 1/7/08. I am currently running the Cut Diet at 3000 cals and I have no problem adjusting it if I don't see the desired results in the comming weeks.

I have a different mental approach to the Cut Diet this time around and I think it has EVERYTHING to do with the fact that I am not using it to prep for a show. Even though my diet is strict and there will be no deviation from it at all, I don't feel the "weight" of having to be ready for a show by a given date. This is much more of a leasurely approach and I think it will help greatly when it comes to the point when I do in fact start prepping for my Pro Debut!
__________________

1/17/08 - Back, Traps & Biceps

Back:
Lat Pulldowns
warm-up 100x20
1 160x12
2 170x10
3 190x8

Smith Machine Rows
1 225x12
2 275x10
3 295x8
4 315x6

T-Bar Rows:
1 3 platesx12
2 4 platesx10
3 5 platesx6

Seated Machine Rows
1 160x15
2 200x12
3 220x10

Deadlifts
1 225x15
2 315x15
3 315x12

Traps:
Barbell Shrugs
1 225x15
2 315x12
3 315x12

Dumbell Shrugs
1 100x12
2 110x10
3 125x10 drop to 75x10

Standing Barbell Curls:
1 95x12
2 105x10
3 115x8
Seated Dumbell Curls:
1 35x12
2 40x10
3 45x8

Preacher Curl Machine x2 sets

Notes: Fantastic workout. I had to flip my workout and rest days a bit this week but I still plan to hit Legs and another bodypart this weekend!

Keep Lifting!

Sunday workout 1/20/08

Sipped on 8 scoops of Refreshing Apple Xtend, 1 scoop Primal EAA & 2 scoops Beta Alanine during this workout.

Quads and Hams

Quads:
Barbell Squats
warm-up set 135x15
1 225x15
2 315x12
3 405x10
4 465x5 - tied personal record!

Hack Squats
1 180x15
2 270x12
3 360x10

Leg Press Machine
1 540x15
2 720x12
3 810x8

Leg Extentions supersetted with Lying Leg Curls
1 80x20 supersetted with 90x15
2 100x15 supersetted with 110x12
3 120x12 supersetted with 130x10
4 150x8 supersetted with 130x8

Stiff Legged Deadlifts
1 185x12
2 185x12
3 185x12

Calves:
Smith Machine Calf Raises x 3 sets
Seated Calf Raise x 3sets

Current Weight: 198lbs (weighed first thing in the AM)

Last night's workout: 1/21/08

Quads, Hams & Calves
Barbell Squats
warm-up set 135x20
1 225x20
2 275x17
3 315x15
4 315x15
Stiff-Leg Deadlifts
1 135x20
2 155x17
3 185x15
4 185x15
Seated Leg Extentions
1 80x20
2 100x15
3 120x12
Seated Leg Curls
1 100x20
2 110x15
3 130x12
Standing Calf Raises on Smith Machine
1 225x20
2 275x15
3 315x12
Seated Calf Raises
1 90x20
2 135x15
3 180x12


Cardio - done post-workout for 35 minutes on Treadmill and then another 20 minutes of dog walking in the park.

Notes: This workout was rep-for-rep, pound-for-pound the same as my Leg hupertrophy day last week. Thanks to the good Dr. King, I had the day off and I was able to get into the gym around noon. All in all, I had a good workout day and I am really starting to recover from the cold that BLASTED me late last week. My throat is less sore and all i am left with now is some delicious mucus and a weak cough.

I am really looking forward to my carb meal 2nite!

Current Weight: 197lbs - weighed first thing in the AM

------------------------------------------------

On tap for 2nite:

Chest, Tris and Shoulders