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BB12> Battle Fuel*Bullet Proof*Shred Matrix
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BB12
New member
5’10”
164lbs (was 178 this time last year)
waist (down to 33 ¼ in just 34 days...lost about 1.25 inches)
BF guessing arounding 14% something.. will get checked on 11/0508
Goal: 10% BF with a solid 10-15lbs of new lean mass by March 2009)
The Eating Plan:
Because of my schedule and family life... my schedules going to be the following:
Saturday - Wednesday
Shred Matrix - 6:15 am
Breakfast - 6:30 am
4 whole Eggs
1 Mozzarella cheese stick
Mid-Morning - 9:30 am
1/2 cup of Almonds
1 scoop of Protein in water
Shred Matrix - 11:45 am
Lunch – 12:00
10oz of Lean Meat (turkey, chicken, lean beef)
Small Salad
Mozzarella Stick
Mid-Afternoon – 3:00
1/2 cup of Almonds
1 scoop of Protein in water
Dinner – 5:30
10oz of Lean Meat (turkey, chicken, lean beef)
Small Salad
Mozzarella Stick
Battle Fuel - 6:00pm
8:30 (pre-workout supplement – 3g of BA, CEE, 3g of different types of L-Arginine)
Workout – 9:00
After workout (if needed) - 10:30 pm
4 whole Eggs
1 Mozzarella stick
Bullet Proof - 11:00 (Grape Fusion)
-------------------
Thursday - Friday
Waxy Maize - 6:00
Shred Matrix - 6:15 am
Breakfast - 6:30 am
1 cup of Grape Nuts or Oats
10oz milk
1 Tbl of light brown sugar
med-size banana
Mid-Morning - 9:30 am
1/2 cup of Almonds
med-size Sweet Potato
1 scoop of Protein in water
Shred Matrix - 11:45 am
Lunch – 12:00
Wheat Pasta, Brown Rice, Whole Grain Bagel, English Muffin, 8 Grain Bread
10oz of Lean Meat (turkey, chicken, lean beef)
Mozzarella Stick
Mid-Afternoon – 3:00
1/2 cup of Almonds
1 scoop of Protein in water
Dinner – 5:30
10oz of Lean Meat (turkey, chicken, lean beef)
Small Salad
Mozzarella Stick
Battle Fuel - 6:30pm
8:00 (Fruit Smoothie in Skim Milk– 3g of BA, CEE, 3g of different types of L-Arginine)
Workout – OFF
Before Bed Snack- 10:30 pm
1 cup of Grape Nuts or Oats
The Workout (current plan only for 2 weeks 11/01 – 11/15), stay posted for changes throughout log)
The method is 7..7..7..7
7 fast & full reps
7 1/2 reps up
7 slow 3 count down 3 count up
7 fast & full reps
(3 sets each exercise)
Saturday - Chest
Incline Barbell or DB
Pushups
Flat chest fly
Flat chest press
incline Fly
Decline press
then just 3x28 regular rep wheels
Sunday - Legs
Squats regular
Stationary lunges
Squats feet wide toes out
Leg extensions
Leg curls
Calves raises
Straight leg lifts on floor (same way abs)
Monday OFF
Tuesday - Back, Shoulders
shoulder shrugs
frontal raises
pulldowns
dum pullovers
seated rows
lateral raises
Wednesday - Arms
Bicep curl barbell
tricep overhead rope extensions
hammer curls dum
tricep rope straight down
preacher curls close grip
bench dips with feet up
abs knee ups
Thursday – OFF (High Carb Day)
Friday – OFF (High Carb Day)
Cardio:
Cardio before each routine. 20 minutes 1 minute fast as possible then 1 minute walk.
164lbs (was 178 this time last year)
waist (down to 33 ¼ in just 34 days...lost about 1.25 inches)
BF guessing arounding 14% something.. will get checked on 11/0508
Goal: 10% BF with a solid 10-15lbs of new lean mass by March 2009)
The Eating Plan:
Because of my schedule and family life... my schedules going to be the following:
Saturday - Wednesday
Shred Matrix - 6:15 am
Breakfast - 6:30 am
4 whole Eggs
1 Mozzarella cheese stick
Mid-Morning - 9:30 am
1/2 cup of Almonds
1 scoop of Protein in water
Shred Matrix - 11:45 am
Lunch – 12:00
10oz of Lean Meat (turkey, chicken, lean beef)
Small Salad
Mozzarella Stick
Mid-Afternoon – 3:00
1/2 cup of Almonds
1 scoop of Protein in water
Dinner – 5:30
10oz of Lean Meat (turkey, chicken, lean beef)
Small Salad
Mozzarella Stick
Battle Fuel - 6:00pm
8:30 (pre-workout supplement – 3g of BA, CEE, 3g of different types of L-Arginine)
Workout – 9:00
After workout (if needed) - 10:30 pm
4 whole Eggs
1 Mozzarella stick
Bullet Proof - 11:00 (Grape Fusion)
-------------------
Thursday - Friday
Waxy Maize - 6:00
Shred Matrix - 6:15 am
Breakfast - 6:30 am
1 cup of Grape Nuts or Oats
10oz milk
1 Tbl of light brown sugar
med-size banana
Mid-Morning - 9:30 am
1/2 cup of Almonds
med-size Sweet Potato
1 scoop of Protein in water
Shred Matrix - 11:45 am
Lunch – 12:00
Wheat Pasta, Brown Rice, Whole Grain Bagel, English Muffin, 8 Grain Bread
10oz of Lean Meat (turkey, chicken, lean beef)
Mozzarella Stick
Mid-Afternoon – 3:00
1/2 cup of Almonds
1 scoop of Protein in water
Dinner – 5:30
10oz of Lean Meat (turkey, chicken, lean beef)
Small Salad
Mozzarella Stick
Battle Fuel - 6:30pm
8:00 (Fruit Smoothie in Skim Milk– 3g of BA, CEE, 3g of different types of L-Arginine)
Workout – OFF
Before Bed Snack- 10:30 pm
1 cup of Grape Nuts or Oats
The Workout (current plan only for 2 weeks 11/01 – 11/15), stay posted for changes throughout log)
The method is 7..7..7..7
7 fast & full reps
7 1/2 reps up
7 slow 3 count down 3 count up
7 fast & full reps
(3 sets each exercise)
Saturday - Chest
Incline Barbell or DB
Pushups
Flat chest fly
Flat chest press
incline Fly
Decline press
then just 3x28 regular rep wheels
Sunday - Legs
Squats regular
Stationary lunges
Squats feet wide toes out
Leg extensions
Leg curls
Calves raises
Straight leg lifts on floor (same way abs)
Monday OFF
Tuesday - Back, Shoulders
shoulder shrugs
frontal raises
pulldowns
dum pullovers
seated rows
lateral raises
Wednesday - Arms
Bicep curl barbell
tricep overhead rope extensions
hammer curls dum
tricep rope straight down
preacher curls close grip
bench dips with feet up
abs knee ups
Thursday – OFF (High Carb Day)
Friday – OFF (High Carb Day)
Cardio:
Cardio before each routine. 20 minutes 1 minute fast as possible then 1 minute walk.
BB12
New member
11/01/08 – Saturday
The method is 7..7..7..7
1) 7 fast & full reps
2) 7 1/2 reps up
3) 7 slow 3 count down 3 count up
4) 7 fast & full reps
(3 sets each exercise)
Saturday - Chest
Goal
Incline Barbell or DB
Pushups
Flat chest fly
Flat chest press
incline Fly
Decline press
then just 3x28 regular rep wheels
Cardio: 20 minutes Last 2 minutes - 1 minute fast as possible then 1 minute walk – about 1.75 miles
Incline Barbell or DB
1) 110x7
2) 155x7
3) 125x7
4) 110x7
1) 110x7
2) 155x7
3) 125x7
4) 110x7
1) 110x7
2) 140x7
3) 110x7
4) 110 x7
Flat Chest Press
1) 100x7
2) 165x7
3) 135x6
4) 105x7
1) 105x7
2) 165x6
3) 125x6
4) 105x7
1) 105x7
2) 170x7
3) 125x5
4) 105x7
Incline Pec Fly
1) 80x7
2) 155x7
3) 125x7
4) 80x7
1) 95x7
2) 160x7
3) 125x7
4) 100x7
1) 100x7
2) 160x7
3) 125x6
4) 100x7
DB Flat Chest Fly
1) 25’sx7
2) 30’sx7
3) 25’sx7
4) 25’sx7
*no way I could do the other 2 sets*
5 minute break just to recharge ... alittle. By now I was pretty much reached that point that I wanted to leave..... had to try and at least get one set in of the others.
Decline
1) 95x7
2) 115x7
3) 115x7
4) 115x7
At home 20 minutes later... a much needed rest....
Push-ups
1) 7
2) 7
3) 5
4) 6
1) 7
2) 7
3) 4
4) 7
1) 7
2) 7
3) 3
4) 5
Ab Wheel (goal 28)
1) 22
2) 17
3) 9
The method is 7..7..7..7
1) 7 fast & full reps
2) 7 1/2 reps up
3) 7 slow 3 count down 3 count up
4) 7 fast & full reps
(3 sets each exercise)
Saturday - Chest
Goal
Incline Barbell or DB
Pushups
Flat chest fly
Flat chest press
incline Fly
Decline press
then just 3x28 regular rep wheels
Cardio: 20 minutes Last 2 minutes - 1 minute fast as possible then 1 minute walk – about 1.75 miles
Incline Barbell or DB
1) 110x7
2) 155x7
3) 125x7
4) 110x7
1) 110x7
2) 155x7
3) 125x7
4) 110x7
1) 110x7
2) 140x7
3) 110x7
4) 110 x7
Flat Chest Press
1) 100x7
2) 165x7
3) 135x6
4) 105x7
1) 105x7
2) 165x6
3) 125x6
4) 105x7
1) 105x7
2) 170x7
3) 125x5
4) 105x7
Incline Pec Fly
1) 80x7
2) 155x7
3) 125x7
4) 80x7
1) 95x7
2) 160x7
3) 125x7
4) 100x7
1) 100x7
2) 160x7
3) 125x6
4) 100x7
DB Flat Chest Fly
1) 25’sx7
2) 30’sx7
3) 25’sx7
4) 25’sx7
*no way I could do the other 2 sets*
5 minute break just to recharge ... alittle. By now I was pretty much reached that point that I wanted to leave..... had to try and at least get one set in of the others.
Decline
1) 95x7
2) 115x7
3) 115x7
4) 115x7
At home 20 minutes later... a much needed rest....
Push-ups
1) 7
2) 7
3) 5
4) 6
1) 7
2) 7
3) 4
4) 7
1) 7
2) 7
3) 3
4) 5
Ab Wheel (goal 28)
1) 22
2) 17
3) 9
BB12
New member
11/02/08 – Sunday Legs (my weakest body part)
Goal
Squats regular
Stationary lunges
Squats feet wide toes out
Leg extensions
Leg curls
Calves raises
Straight leg lifts on floor (same way abs)
Day 2 of low carbs, always have a horrible headache. Leg workouts tend to suffer.
Home Workout
The method is 7..7..7..7
1) 7 fast & full reps
2) 7 1/2 reps up
3) 7 slow 3 count down 3 count up
4) 7 fast & full reps
(3 sets each exercise)
Squats regular
1) 60x7
2) 60x7
3) 60x7
4) 60x7
1) 60x7
2) 60x7
3) 60x7
4) 60x7
Stationary lunges
Actually just did 6 minutes of BDW lunges...across the basement.
Leg extensions
1) 50x7
2) 75x7
3) 75x7
4) 75x7
1) 75x7
2) 75x7
3) 85x7
4) 85x7
1) 85x7
2) 85x7
3) 85x7
4) 85x7
Calves raises (very small calves)
Decided to go with the steps method from my previous log...just this time.. since I couldn’t really go heavy with the weights.
Bang’d out 383
25
50
50
50
60
60
40
30
18
Goal
Squats regular
Stationary lunges
Squats feet wide toes out
Leg extensions
Leg curls
Calves raises
Straight leg lifts on floor (same way abs)
Day 2 of low carbs, always have a horrible headache. Leg workouts tend to suffer.
Home Workout
The method is 7..7..7..7
1) 7 fast & full reps
2) 7 1/2 reps up
3) 7 slow 3 count down 3 count up
4) 7 fast & full reps
(3 sets each exercise)
Squats regular
1) 60x7
2) 60x7
3) 60x7
4) 60x7
1) 60x7
2) 60x7
3) 60x7
4) 60x7
Stationary lunges
Actually just did 6 minutes of BDW lunges...across the basement.
Leg extensions
1) 50x7
2) 75x7
3) 75x7
4) 75x7
1) 75x7
2) 75x7
3) 85x7
4) 85x7
1) 85x7
2) 85x7
3) 85x7
4) 85x7
Calves raises (very small calves)
Decided to go with the steps method from my previous log...just this time.. since I couldn’t really go heavy with the weights.
Bang’d out 383
25
50
50
50
60
60
40
30
18
needtogetaas
New member
Good shit bro. Keep up with the log.
needtogetaas
New member
Bullet proof is the one I have been thinking about trying. I need to talk to the sponsor.
BB12
New member
Running late today (to gym) and did cardio at the end cause I really wanted to hit the weights because of time constraints. Empty means I didn?t get to it....
Tuesday - Back, Shoulders
DB shoulder shrugs
1 25x7 -- 1 35x7 -- 1 35x7
2 60x7 -- 2 85?sx7 -- 2 85?sx7 (PR)
3 60x7 -- 3 60x7 -- 3 60x7
4 35x7 -- 4 35x7 -- 4 35x7
DB pullovers (actually used machine to go heavy)
1 100x7 -- 1 110x7 -- 1 125x7
2 180x7 -- 2 165x7 -- 2 155x5
3 110x7 -- 3 115x6 -- 3 115x6
4 110x7 -- 4 115x7 -- 4 105x7
Seated rows
1 125x7 -- 1 125x7 -- 1 130x7
2 200x7 -- 2 215x7 -- 2 220x7 (PR)
3 155x7 -- 3 155x6 -- 3 155x7
4 125x7 -- 4 130x7 -- 4 135x7
Pulldowns
1 137.5x7 -- 1 100x7 -- 1
2 112x7 -- 2 137.5x7 -- 2
3 112x7 -- 3 112x6 -- 3
4 87x7 -- 4 100x7 -- 4
Had about 10 minutes to cram just this in... they were turning off the lights!
Frontal raises (machine)
1 65x7 -- 1 -- 1
2 140x7 -- 2 -- 2
3 70x7 -- 3 -- 3
4 65x7 -- 4 -- 4
Lateral raises (machine)
1 65x7 -- 1 65x7 -- 1
2 125x7 -- 2 -- 2
3 80x7 -- 3 -- 3
4 65x7 -- 4 -- 4
Cardio: Did HIIT on treadmill for about 6 minutes before getting asked to leave.
Tuesday - Back, Shoulders
DB shoulder shrugs
1 25x7 -- 1 35x7 -- 1 35x7
2 60x7 -- 2 85?sx7 -- 2 85?sx7 (PR)
3 60x7 -- 3 60x7 -- 3 60x7
4 35x7 -- 4 35x7 -- 4 35x7
DB pullovers (actually used machine to go heavy)
1 100x7 -- 1 110x7 -- 1 125x7
2 180x7 -- 2 165x7 -- 2 155x5
3 110x7 -- 3 115x6 -- 3 115x6
4 110x7 -- 4 115x7 -- 4 105x7
Seated rows
1 125x7 -- 1 125x7 -- 1 130x7
2 200x7 -- 2 215x7 -- 2 220x7 (PR)
3 155x7 -- 3 155x6 -- 3 155x7
4 125x7 -- 4 130x7 -- 4 135x7
Pulldowns
1 137.5x7 -- 1 100x7 -- 1
2 112x7 -- 2 137.5x7 -- 2
3 112x7 -- 3 112x6 -- 3
4 87x7 -- 4 100x7 -- 4
Had about 10 minutes to cram just this in... they were turning off the lights!
Frontal raises (machine)
1 65x7 -- 1 -- 1
2 140x7 -- 2 -- 2
3 70x7 -- 3 -- 3
4 65x7 -- 4 -- 4
Lateral raises (machine)
1 65x7 -- 1 65x7 -- 1
2 125x7 -- 2 -- 2
3 80x7 -- 3 -- 3
4 65x7 -- 4 -- 4
Cardio: Did HIIT on treadmill for about 6 minutes before getting asked to leave.
BB12
New member
Was 24.0 BMI/ 15.7% BF 38 days ago...
11/05/06 - 23.6 BMI/ 13.7% BF...
Diet and workouts are going to change for a week.......
Wednesday - Arms
Bicep curl barbell
1 60x7 -- 1 70x7-- 1 60x7
2 80x7 -- 2 80x7-- 2 80x7
3 60x7 -- 3 70x7-- 3 60x7
4 60x7 -- 4 70x6-- 4 60x5
Tricep overhead rope extensions (actually Tri-Bar)
1 60x7 -- 1 60x7-- 1-- 0
2 80x7 -- 2 70x7-- 2-- 0
3 60x7 -- 3 60x5-- 3-- 0
4 60x7 -- 4 60x6-- 4-- 0
Hammer curls DB
1 20x7 -- 1 20x7-- 1 20x7
2 35x7 -- 2 35x7-- 2 20x7
3 20x7 -- 3 20x7-- 3 20x7
4 20x7 -- 4 20x7-- 4 20x7
Tricep rope straight down
Had to skip cause of lack of equipment at home. Did more dips.
Preacher curls close grip (Did Incline Curls – lack of equipment at home)
1 20x7 -- 1 -- 1
2 35x7 -- 2-- 2
3 20x7 -- 3-- 3
4 20x7 -- 4 -- 4
Bench-to-bench dips
1 12 -- 1 15-- 1-- 0
2 10 -- 2 15-- 2-- 0
3 15 -- 3 12-- 3-- 0
4 20 -- 4 0-- 4-- 0
Ab Knees up
23
20
13
only 5 minutes for cardio. I haven’t given myself enough time to complete everything. This is going to for my next workout and going forward.
Supplements:
Shred: This stuff is .... AWESOME. Pretty much have to force feed. I seriously could go 5 hours without eating. Very clean energy and notice that at different times I feel more energy... almost like an extra boost when you think it should have warn off... that's key!
Battle Fuel: So far, I've notice the focus and desire to continue to push myself. Have been in a really great mood these past couple days... that could be Shred or Battle Fuel...either way... it's a great thing!
11/05/06 - 23.6 BMI/ 13.7% BF...
Diet and workouts are going to change for a week.......
Wednesday - Arms
Bicep curl barbell
1 60x7 -- 1 70x7-- 1 60x7
2 80x7 -- 2 80x7-- 2 80x7
3 60x7 -- 3 70x7-- 3 60x7
4 60x7 -- 4 70x6-- 4 60x5
Tricep overhead rope extensions (actually Tri-Bar)
1 60x7 -- 1 60x7-- 1-- 0
2 80x7 -- 2 70x7-- 2-- 0
3 60x7 -- 3 60x5-- 3-- 0
4 60x7 -- 4 60x6-- 4-- 0
Hammer curls DB
1 20x7 -- 1 20x7-- 1 20x7
2 35x7 -- 2 35x7-- 2 20x7
3 20x7 -- 3 20x7-- 3 20x7
4 20x7 -- 4 20x7-- 4 20x7
Tricep rope straight down
Had to skip cause of lack of equipment at home. Did more dips.
Preacher curls close grip (Did Incline Curls – lack of equipment at home)
1 20x7 -- 1 -- 1
2 35x7 -- 2-- 2
3 20x7 -- 3-- 3
4 20x7 -- 4 -- 4
Bench-to-bench dips
1 12 -- 1 15-- 1-- 0
2 10 -- 2 15-- 2-- 0
3 15 -- 3 12-- 3-- 0
4 20 -- 4 0-- 4-- 0
Ab Knees up
23
20
13
only 5 minutes for cardio. I haven’t given myself enough time to complete everything. This is going to for my next workout and going forward.
Supplements:
Shred: This stuff is .... AWESOME. Pretty much have to force feed. I seriously could go 5 hours without eating. Very clean energy and notice that at different times I feel more energy... almost like an extra boost when you think it should have warn off... that's key!
Battle Fuel: So far, I've notice the focus and desire to continue to push myself. Have been in a really great mood these past couple days... that could be Shred or Battle Fuel...either way... it's a great thing!
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