Log of PCT now, will start new Cycle Nov 17

[Black Boxster]

OK good bro. You and I had a good talk. We spent a few hours on the phone. We got your diet and training in check and we got a new plan for you. YOu are going to stick to this plan and log it every day.

We talked about every aspect of the program from sets to concentration. We talked about cheating and how you get a 1 meal a week cheat. Fuck it up and you lose that meal.

We Got a plan for you now. I took the time to make this whole plan for you. I am going to put my time into you and I expect the same back. In short I am going to be one hell of a pain in the ass for you. You will ether rise above or get run off. Now post the fuck up and tell me how day one went.

I want the fitday.com mics, I want to know about the work out and the whole day.

Bro I'm gonna be the Poster boy of Hard work!!!

 

[needtogetaas]

First let me say that Needto is one Hell of a Killer bro!!...he noticed that I've been having some difficulty with my program, and spent over 3hrs on the phone with me helping to tweak my training and diet....you can't ask for more of a Brother than that.....and guessed what Needto asked for.....NOTHING...only thing Needto asked of me is to keep a log to help out all the bros on EF......thats SOLID bros...it blows my mind HOW LUCKY I AM TO HAVE NEEDTO AS A BROTHER!!!!!

LOVE TO YOU BRO!!!! YOUR THE BEST!!!!!

Monday, 12/22/08
Day 1 of NEEDTOS training Program

Chest

Bench...went lighter due to on going shoulder issues..kept movement slower and more controlled, kept constant tension during movement, with a flex for two second on the top of every rep.

180X19 ( way too light, even with shoulder)
230X11
230X9
250X9

Incline DB Press
75X12 (75EACH SIDE..150)
80x8
80x8
80x8

FLYS
195X11
195X9
195X10
195X8

DIPS
11REPS
11REPS
10REPS
9REPS

Calves

SEATED CALVE RAISES
115X15
115X14
135X10
135X10

Abs

HANGING LEG RAISES
25REPSX 4 SETS

Kept rest period to 2 minutes between each set, 3 minutes between exercises.

monday
Flat Bench Press - 8-12 Repsx4
Incline Dumbbell Press - 8 Repsx4
Dumbbell Flys (flat Or Incline) - 8 Repsx4
Dips - 10 Repsx4
Calves - 15 Reps
Abs. leg raises-20 Repsx4
two mins rest between each set and 3 min rest between each movement.
You fucked up already bro. Right it down.



1. on the bench its 8-12 repsx4 not 20 stop waiting time and muscle going so high with your reps its a damn waist. The rest on that movement is fine. Remember to push it out 2-3 seconds one every rep. 250x9 is not something to laugh at ether. good work.

rest of the workout looks good to go. Remember 2 min rest between sets and 3 between work outs and no more. Concentration on the muscle group and pushing it for 2-3 seconds on each set.

Now. 1 how was the diet? and 2 your ass better be up for morning cardoi tomorrow!!!!!!!!!! This is one of the hard parts. In fact I expect a post from you in the morning when cardoi is over. IF I DO NOT GET A EARLY AM POST FROM YOU I WILL TAKE IT YOU FAILED. So we can all expect a nice early post from you telling use you just finished a good run.

 

[Black Boxster]

This Morning Cardio is Killing me....took a quick paced walk around neighbor for 45 minutes...now gonna go eat!!

 

[brandonp005]

This Morning Cardio is Killing me....took a quick paced walk around neighbor for 45 minutes...now gonna go eat!!

keep up the good work! must be nice to be able to cardio around the neighborhood! its 18 degrees here!

 

[Black Boxster]

Here is my food intake from fit day...I didn't eat enough yesterday...

GramsCalories%-CalsCalories1,927
Fat72.1
638
33
%Saturated26.2
231
12
%Polyunsaturated15.0
132
7
%Monounsaturated21.8
192
10
%Carbohydrate113.2
452
23
%Dietary Fiber11.3
Protein208.2
856
44
%

 

[Black Boxster]

keep up the good work! must be nice to be able to cardio around the neighborhood! its 18 degrees here!

I guess you don't want to hear I have my A/C on....

 

[needtogetaas]

Here is my food intake from fit day...I didn't eat enough yesterday...

GramsCalories%-CalsCalories1,927
Fat72.1
638
33
%Saturated26.2
231
12
%Polyunsaturated15.0
132
7
%Monounsaturated21.8
192
10
%Carbohydrate113.2
452
23
%Dietary Fiber11.3
Protein208.2
856
44
%

to high in fat to low in protein and over all cals. you got the cabs right though lol... please tell me they were complex carbs or veggies

 

[needtogetaas]

This Morning Cardio is Killing me....took a quick paced walk around neighbor for 45 minutes...now gonna go eat!!

good job bro. now do it again

 

[needtogetaas]

WHere the fuck is black?????????????????????????????????????????????????????????????????????/

 

[Black Boxster]

WHere the fuck is black?????????????????????????????????????????????????????????????????????/

Been sick bro ...feeling better today...will post up my traing logs I havent inputed...will be back in the gym tonight!!!