A few days of logging to make up after being out of town this weekend for a high school reunion in Huron, Ohio. Again, sipping on H20 and packing a few containers of food. I cheated big time the night before with bread, olive oil, stuffed portobello, ravioli in cream sauce with chicken, tiramisu and ice cream. Hey, I go all out for my one meal if I'm on track.

SHOULDERS & ARMS 7/11:
Woke up at 9am and slowly jogged a few miles for 25 minutes. It was hot! Went back in and blasted a killer workout at 3pm. Felt diesel!

Seated DB Press 80 x 9 x 8, 70 x 12 x 9
Seated DB Laterals 31.25 x 12 x 10, 25 x 16
Machine Presses 115 x 12, 120 x 8 x 7, drop to 80 at front for 10ish
A1- EZ Skullcrushers 100 x 9 x 7, 75 x 14
A2- EZ Bar Curls 100 x 11 x 9, 75 x 12
B1- Overhead DB Extensions 31.25 x 11 x 9
B2- Zottman Curls 35 x 11 x 9
C1- Pushdowns 130 x 12 x 10, drop to 85 x 14
C2- Rope Hammer Curls 65 x 15, 70 x 12, 50 x 12

OFF 7/12

LEGS 7/13:
Hurting from this one! I was feeling a little off, but pushed through. I want the sickest wheels on stage.

Squats 315 x 9 x 7, 285 x 12 ---> quads & hips feeling tight and not fresh
SLDL 325 x 14 x 11
1-Leg Curls 60 x 14 x 10
High & Wide Stance Leg Press 12 plates x 16, 13 plates x 11
Leg Extensions 110 x 15 x 13 x 11

CHEST 7/14:
Blasted chest with the fellas at 3pm. Killer pump going on. We knocked this out in 45 minutes with little rest towards the end.

Incline DB Press 95 x 9 x 7 x 6
Incline DB Flys 60 x 15, 65 x 12 x 11, to press for 13
Machine Chest Squeezes 110 x 12 x 11 x 11
Hammer Wide Chest 135 x 8 x 7, drop to 90 x 13, drop to pushups x 7

Did 25 minutes of moderate elliptical later at 9pm.

looking lean as hell bro!

but not leaner than me!

jk. Im like 60 percent bodyfat anyway.

Thanks Op. I will be bringing a whole new level of conditioning to stage this time. Blasted some arms today. I ate a few more calories pre, during and the rest of the day. Decided to mix it up a little with 4 exercises at 2 HARD sets each. Last exercise I did a drop set at the end.

A1- EZ Skullcrushers 100 x 11 x 10
A2- EZ Bar Curls 100 x 13 x 11
B1- DB Skullcrushers 30 x 14 x 12
B2- DB Curls 35 x 10 x 9
C1- 1-Arm Overhead Extensions 31.25 x 10 x 8
C2- Hammer DB Curls 35 x 11 x 10
D1- Hammer Rope Curls 70 x 15, 75 x 13, drop to 50 x 13
D2- Cable Pushdowns 140 x 12 x 10, drop to 90 x 15
Wrist Rolls 20 up & down slow for 2 sets then 10 the other way

One word. Swolen. Very nice! Tomorrow, I am hitting back and doing 2 cardio sessions cuz I feel like it.

Yesterday, I woke up at 9am and did 25 minutes of walking on an incline. Popped some stims, Purple Wraath & MaxGlutamine and got after it.

I rolled back into the gym at 3pm solo and busted out back. I was dragging a bit to start, but I got after it thinking about what I need to do in September.

BACK 7/16:

Wide-Grip Pulldowns 190 x 11 x 8
Close-Grip Pulldowns 170 x 10 x 10
1-Arm DB Rows 110 x 10, 120 x 10, 130 x 9
A1- Wide-Grip Seated Rows 170 x 11 x 10 x 10
A2- Close-Grip Standing Rows 80 x 12 x 11 x 10
B1- Cable Lat Squeezes 100 x 12 x 10 x 9
B2- Bent-Over DB laterals 30 x 10, 30 x 8, 20 x 14

20 minutes on elliptical after.

DIET CHANGES:

To keep fat loss progressing, I am making another cut today. This bring my cals down to 2800 with higher on some days. Carbs are down to 180 g per day. Cheating one meal per week and bumping cals up just a touch on arm days. Rolling up on 9 weeks out!!! At the 8-week out mark I add in REDuction!

MEAL 1:
1/2 c oats
1 scoop MaxGourmet & 1 scoop High5 protein
1 T green phyto foods
2 super epa

MEAL 2:
8 oz 96% lean beef
10 almonds
1 c broccoli

PREWORKOUT/DURING WORKOUT:
Max SurGH
30 g Max ACM (waxy maize, malto, carb mix)
Purple Wraath
Green Magnitude
MaxGlutamine

POSTWORKOUT (MEAL 4):
3 scoops Golden FinisH
2 rice cakes & 2 scoop IsoXtreme (30 minutes later)

MEAL 5:
8 oz 96% lean beef
1 serving brown rice
1 c broccoli
2 super epa

MEAL 6:
1 can tuna
1 whole egg
1 T ranch
1 c chopped cauliflower, celery & carrots

MEAL 7:
1.5 scoops High5
1 T natty PB

On longer days, I throw in another shake of High5, MaxGourmet & a small handful of strawberries.

SHOULDERS, CALVES & CARDIO 7/17:

Had the fellas today, which helped kick the intensity up! Had a killer pump going and felt strong today.

Seated DB Press 80 x 12, 85 x 8 x 7
Seated DB Laterals 31.25 x 14 x 10, 25 x 15
Machine Presses (Side) 120 x 9 x 8 (Front) 100 x 9, 90 x 12
Standing DB Shrugs 130 x 14 x 11 x 10
Standing Calf Raises 180 x 13 x 11 x 10
Donkey Calf Raises 270 x 10 x 9 x 8, ground raises after x 13

Tomorrow I am off, then we are hitting legs on Saturday. Off day diet is similar except I will have carbs in the first 3 meals with none after.

Saturday Leg Day. Why not try something REALLY intense to mix it up a bit? James and Greg were on board following me into madness.

LEGS 7/19:

One big GIANT set, bwaahaaa. Few minutes of rest between giant sets and a minute after the quad portion half way through. Sets of 10 reps. Last set we had a spotter on every set to do as many as possible and then some (10-15ish)

Leg Extensions 90, 140, 160, 170
Hammer Leg Press (Low/Wide) 180, 200, 220, 240
Front Squats 135, 155, 155, 165
Regular Leg Press (High/Narrow) 360, 410, 430, 430
Straight Leg DB Deads 65, 85, 95, 105
Seated Leg Curls 70, 80, 85, 90

Lots of pain. The challenge was fun. And then I did 20 minutes on the elliptical at a low intensity.


PROGRESS REPORT:
Weighed in at 176 lbs, which is down another pound since last week. Slow and steady fat loss. Strength is still improving. Cheated tonight with a barbecue burrito extra chicken, chips and salsa.

CHEST & ARMS 7/21:

It was our regularly scheduled chest day, so why not throw in some arms too since it had been 5 days. This was a workout! We cranked out all this in 75 minutes.

A1- Incline DB Press 95 x 9 x 7, 80 x 10
A2- EZ Bar Curls 95 x 9 x 8
B1- Incline DB Flys 65 x 12 x 10, 65 x 16 press
B2- Standing DB Curls 35 x 11 x 10
C1- Machine Chest Squeezes 110 x 14 x 13 x 12
C2- Alternating Hammer Curls 35 x 11 x 10
Rope Hammer Curls 75 x 15, 80 x 14, drop to 60 x 13
Hammer Wide Chest 135 x 10 x 9, drop to 90 x 12ish, drop to pushups (small rest pauses)
D1- EZ Skullcrushers 95 x 12 x 10
D2- DB Skullrushers 25 x 8, 20 x 10
1-Arm Overhead DB Extensions 25 x 10 x 8, 2-Arm at end 50 x 8

PROGRESS REPORT:
Waist is down to 29.5" and weighing 176 lbs. Yeah buddy!! Abs are coming in. This Controlled Labs brotha is gonna be RIPPED!!!

Today, I am busting out the good ole posing trunks! OH YEAH, posing practice has begun as it is crunch time! I am hitting calves & abs, doing 20 minutes of posing and then 30 minutes of cardio.

James and I smashed back today knocking it out in 45 minutes.

BACK 7/22:

Wide-Grip Pulldowns 190 x 11 x 8
Close-Grip Pulldowns 170 x 10 x 10
1-Arm DB Rows 115 x 10 x 10 x 10 ----> focused on form here w/ little rest
A1- Wide-Grip Seated Rows 170 x 12, 180 x 11 x 10
A2- Close-Grip Standing Rows 80 x 13, 90 x 9, 80 x 11
B1- Cable Lat Squeezes 100 x 14, 110 x 10 x 9
B2- Bent-Over DB Laterals 25 x 15 x 13 x 12

I am feeling MUCH harder and dryer. Abs are separating better, obliques are coming in and quads are separating nicely!

James, Sean and I are all going up to posing class with Davies this weekend. I am gonna do 2 rounds of posing tomorrow after shoulders and before cardio for extra practice.

Rich thought you would appreciate this...i got through a fullbody workout in 15 minutes the other day.

Thanks Kevin! I will be bring my best in September!!



Hey accent, 15 minutes...total body...OUCH!!! I often take clients through a 30 minute total body routine and it is brutal. You have to be in pretty good cardiovascular shape to knock it out in 15.

SHOULDERS 7/23:

Greg and I blasted shoulders yesterday and I am already sore. HECK YEAH!!

Seated DB Press 85 x 10 x 9 x 8
Seated DB Laterals 31.25 x 14 x 11 x 11
Front DB Glass Raises 15 x 15, 16.25 x 15, 17.5 x 16 ----> these were money!
Machine Presses 120 x 12, 125 x 8, 100 x 12
Behind-Back Smith Shrugs 225 x 15 x 13 x 12, Front Shrugs 135 x 18

2 rounds of posing...SWEATING bullets again, haha! Legs are looking very hard from the front. Then, I hit up 15 minutes of walking on an incline after at a 10 incline and 3.5 mph. I am hitting up some arms today!!

REDuction is being added in just a few days!!

ARMS 7/24:
Solo arm workout, but VERY intense. Nothing but training to failure, taking a few breaths and going for more. Triceps are feeling it!

A1- Barbell Curls 95 x 13 x 10
A2- EZ Skullcrushers 100 x 9, 95 x 12
B1- Standing DB Curls 35 x 11 x 10
B2- DB Skullcrushers 30 x 14 x 12
C1- Alternating Hammer Curls 35 x 11 x 9
C2- 1-Arm Overhead Extensions 30 x 10 x 9
D1- Preacher Machine 60 x 13 x 11
D2- Dip Machine 270 x 11 x 10

CARDIO & LEGS 7/25:
I woke up at 7:30 am and hit 30 minutes of cardio split between walking on an incline and elliptical. At 5:30 pm Greg, James and I smashed legs. An old gym buddy, Ed, jumped in too. I gave him the effort award. Age didn't stand in the way for this 40-something animal who showed us up on a few things!! GIANT SETS again, but in reverse order for 10+!

Seated Leg Curls 70, 85, 95, 105
SLDL w/ DB's 75, 95, 95, 95
High Stance Leg Press 360, 450, 450, 450
Front Squats 135, 155, 155, 155
Hammer Leg Press Low & Wide 180, 230, 230, 230
Leg Extensions 90, 110, 110, 110 ----> At the end = KILLER!!

I am straight up beat from cardio and an intense leg day. Tomorrow after I am heading up to the North Metro Fitness to posing class with the fellas, and then smashing chest. Then, I spend the rest of the day with my girl for her Bday!

PROGRESS & POSING YESTERDAY:

I dropped another pound to 175 lbs since last week, noticing much more detail in my quads and obliques. Waist is still at 29.5". I am feeling GREAT about my conditioning at this point. Diet & cardio remains the same, but I have added in CL's fatburner REDuction to keep the progress moving along.

The Downtown crew rolled up to posing class at the North Metro Fitness location to dominate the bodybuilding portion of the class. As soon as I lined up with the 4 other guys, Mike said I had added some size and looked bigger. OH YEAH!! He commented that my legs looked improved.

Class was BRUTAL! I just trained legs the day before, so it was quite tough to keep my legs in fully tight. I managed. We went through one round of poses with mirrors in our lineup, another round solo with mirrors and then 3-4 rounds without mirrors. We repeated shots MANY times. My quads, glutes, hams, hips and calves are all killing me today as a result.

He helped me drop my shoulders on a few shots and improve my calf/hamstring positioning on my back shots.

CHEST AFTER:

I pounded some Purple Wraath, MaxGlutamine and Max ACM carbs after to pick myself back up for a killer chest workout. Being at a different gym, I didn't really track weights. James and I just smashed 3 sets of each! My chest is feeling quite sore today, yeah, yeaaah!!

Incline Bench
Flat DB Press
Machine Press (different kind of machine that felt cool)
Flat DB Flys
Incline Machine

Yesterday was an off day. Today Greg and I blasted back. James is getting ready to do the NANBF Mid-American Pro Am in Evansville, IN this weekend, so he is chillin.

Wide-Grip Pulldowns 190 x 12, 200 x 8
Close-Grip Pulldowns 170 x 11, 180 x 10
Cable Lat Squeezes 110 x 14 x 13 x 12
Barbell T-Bar Rows 100 x 12 x 11 x 10
Wide Machine Rows 120 x 12 x 11 x 9, drop to 80 x 10

Wrist has been KILLING again, so I have been using lots of ice and joint relief rub the past 24 hours. I will be taking it easy on exercises that aggravate it.

I have begun my REDuction. My initial thoughts:

- Very nice AM boost, but not too much
- Curbs hunger which is AWESOME

CURRENT SUPPLEMENTS AT 8 WKS OUT

Orange Triad
REDuction AM/PM
Super EPA
Green Magnitude
Purple Wraath
Acetyl L-Carnitine
R-ALA
Lean Green
Ultra 40<