I am usually there from about an 1 1/2 hours to 2 hours MAX. The two hour days often include cardio/abs.

Monday 8/13

Meals:

Meal 1:
6 egg whites
2 oz lean london broil
6 oz peeled grapefruit
1 cup green beans
14 almonds

Meal 2:
6 oz lean London Broil
1 cup green beans w/Franks Hot Sauce
12 almonds

Meal 3:
3 oz Chicken Breast
3 oz lean London Broil
1 cup green beans w/Franks Hot Sauce
12 almonds

Meal 4:
1 scoop Substance WPI
12 Almonds

During Workout:
6 scoops Xtend
1 scoop Primal EAA

Meal 5 (1/2 hour post-workout):
6 oz Chicken Breast
1 cup green beans w/Franks Hot Sauce
12 almonds

Meal 6 (pre-bed):
1 scoop Substance WPI

Supplements and Timing:
With Morning Cardio:
4 scoops Xtend
1 scoop Primal EAA

With Meal 1:
2 Anagen
2 Fenotest
1 Sesamin
2 Cissus
Multi-Vitamin Pack

With Meal 3:
1 Scivation Sesamin
1 Scivation Anagen
2 Scivation Cissus

Pre-Workout:
2 serving Primaforce Primal NO2

During Workout:
4 scoops of Scivation Xtend
1 scoop of Primaforce Primal EAA

With Meal 5:
2 Scivation Anagen
2 Scivation Fenotest
1 Scivation Sesamin

Pre - Bed
Primaforce ZMA

2 more videos from my Pro Card winning show:


http://www.youtube.com/watch?v=BiwqyTubD6Q


http://www.youtube.com/watch?v=_wdNmhOkPUE

Staying low carb postcontest huh? Nice videos and certainly a respectable win.

Tuesday 8/14 - proposed meals

Meals:

Meal 1:
2 scoops Substance WPI
6 oz peeled grapefruit
1 cup green beans
14 almonds

Meal 2:
6 oz grilled chicken
1 cup green beans w/Franks Hot Sauce
12 almonds

Meal 3:
6 oz Chicken Breast
1 cup green beans w/Franks Hot Sauce
12 almonds

Meal 4:
1 scoop Substance WPI
12 Almonds

During Workout:
6 scoops Xtend
1 scoop Primal EAA

Meal 5 (1/2 hour post-workout):
6 oz Chicken Breast
1 cup green beans w/Franks Hot Sauce
12 almonds

Meal 6 (pre-bed):
1 scoop Substance WPI

Supplements and Timing:
With Morning Cardio:
4 scoops Xtend
1 scoop Primal EAA

With Meal 1:
2 Anagen
2 Fenotest
1 Sesamin
2 Cissus
Multi-Vitamin Pack

With Meal 3:
1 Scivation Sesamin
1 Scivation Anagen
2 Scivation Cissus

Pre-Workout:
2 serving Primaforce Primal NO2

During Workout:
4 scoops of Scivation Xtend
1 scoop of Primaforce Primal EAA

With Meal 5:
2 Scivation Anagen
2 Scivation Fenotest
1 Scivation Sesamin

Pre - Bed
Primaforce ZMA

Last night's workout:

Started my tri-phase training last night. This program will fit into my schedule perfectly over the next couple of weeks. The volume, in terms of number of exrecises is a little less than what I am used to doing but it will be great for shocking the body. With the increased number of sets, coupled with heavy weights and combining body parts on certain days, I really think this program will be very good for shocking my body.

The major differences for me is the 4 day split. I traditionally seperate my shoulder and chest days. Also, I usually do traps with shoulders. This program throws in traps with back and has shoulders following chest in it's first couple of weeks. I can't wait to see how I am feeling after the first couple of weeks. I really think this is going to be an ideal training program.

Chest:

Flat Bench Barbell
Warm-up - 135x12
1 225x10
2 275x8
3 315x6
Incline Dumbell Press
1 80x10
2 90x8
3 100x6
4 110x4 (I know the first week doesn't call for this but I was IN THE ZONE)
Dips:
1 BW+25x10
2 BW+45x8
3 BW+90x6
Dumbell Shoulder Press
1 80x10
2 90x8
3 100x6
Dumbell Lateral Raise
1 30x10
2 35x8
3 40x6

Notes: Since it was the first day of a new routine, I am expecting to be a bit sore, simply becuase of the new combo of exercises. I am looking forward to the rest of the week so I can really sink my teeth into this new program.

Proposed Meals on 8/16/07

Meals:

Meal 1:
2 scoops Substance WPI
6 oz peeled grapefruit
1 cup green beans
14 almonds

Meal 2:
6 oz grilled chicken
1 cup green beans w/Franks Hot Sauce
12 almonds

Meal 3:
6 oz lean London Broil
1 cup green beans w/Franks Hot Sauce
12 almonds

Meal 4:
1 scoop Substance WPI
12 Almonds

During Workout:
6 scoops Xtend
1 scoop Primal EAA

Meal 5 (1/2 hour post-workout):
6 oz Chicken Breast
1 cup green beans w/Franks Hot Sauce
12 almonds

Meal 6 (pre-bed):
1 scoop Substance WPI

Supplements and Timing:
With Morning Cardio:
4 scoops Xtend
1 scoop Primal EAA

With Meal 1:
2 Anagen
2 Fenotest
1 Sesamin
2 Cissus
Multi-Vitamin Pack

With Meal 3:
1 Scivation Sesamin
1 Scivation Anagen
2 Scivation Cissus

Pre-Workout:
2 serving Primaforce Primal NO2

During Workout:
4 scoops of Scivation Xtend
1 scoop of Primaforce Primal EAA

With Meal 5:
2 Scivation Anagen
2 Scivation Fenotest
1 Scivation Sesamin

Pre - Bed
Primaforce ZMA

Last night's workout (8/15/07)

Back and Traps

Back:
Barbell Deadlifts (from the floor)
Warm-up set 135x15
225x10
315x10
365x6
Pull-ups
BWx10
BW+25x8
BW+45x6
Cybex Pulldown Machine
180x10 (hold for 2 count at the bottom)
180x10 (hold for 2 count at the bottom)
180x8 (hold for 2 count at the bottom)
Smith Machine Bent Over Rows
135x10
155x8
155x8

Traps:
Rear Shrugs on Smith Machine
225x15
315x10
365x8
Standing Dumbell Shrugs
115 per sidex10
125 per sidex8
135 per sidex8

Notes: It has been a real mental struggle for me to work increased hours and keep to my routine but I continue to push through. The tri-sphase training at this time is a little less volume than I am used to but the comming weeks i'm sure will be different.

The most important thing for me in the comming weeks (where my schedule will get insaine) is to keep my diet in tact as best as possible. The best way for me to do this is to plan ahead. If I can keep my food in check, the rest will follow.

I have always said that your performance in challenging situations is what defines you.

Biceps:
Barbell Curls:
1 95x12
2 105x10
3 110x8
Standing Preacher Curls w/EZ Bar:
1 25lbs per sidex15
2 35lbs per sidex12
3 40lbs per sidex8
4 drop to 20lbs Dumbell and rep-out

Standing One-Arm Dumbell Curls:
1 30x12
2 35x10
3 35x8

Triceps:
EZ-Bar Cable Pressdowns:
1 70x15
2 80x12
3 90x8
EZ-Bar Skull Crushers:
1 25lbs per sidex15
2 35lbs per sidex12
3 40lbs per sidex8
V-Bar Cable Pressdowns:
1 70x12
2 80x10
3 90x8
4 Drop set to 50x15

Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill.

Notes: Crazy pump today. I really have gotten my diet on track this week and I think the combo of getting some good sleep and even better nutrition has really put me in a good place.

Primal NO2 has been producing for me. I really enjoy the pumps and vascularity I am getting from it. I actually am looking forward to my dosing (pre-workout) each day since I really am enjoying the taste as well.

Meals:

Monday 8/20

Meal 1:
8 egg whites
1 whole egg
6 oz peeled grapefruit
1 cup green beans
14 almonds

Meal 2:
6 oz lean London Broil
1 cup green beans w/Franks Hot Sauce
12 almonds

Meal 3:
6 oz Chicken Breast
1 cup green beans w/Franks Hot Sauce
12 almonds

Meal 4:
1 scoop Substance WPI
12 Almonds

During Workout:
6 scoops Xtend
1 scoop Primal EAA

Meal 5 (1/2 hour post-workout):
6 oz Chicken Breast
1 cup green beans w/Franks Hot Sauce
12 almonds

Meal 6 (pre-bed):
1 scoop Substance WPI

Supplements and Timing:
With Morning Cardio:
4 scoops Xtend
1 scoop Primal EAA

With Meal 1:
2 Anagen
2 Fenotest
1 Sesamin
2 Cissus
Multi-Vitamin Pack

With Meal 3:
1 Scivation Sesamin
1 Scivation Anagen
2 Scivation Cissus

Pre-Workout:
2 serving Primaforce Primal NO2

During Workout:
4 scoops of Scivation Xtend
1 scoop of Primaforce Primal EAA

With Meal 5:
2 Scivation Anagen
2 Scivation Fenotest
1 Scivation Sesamin

Pre - Bed
Primaforce ZMA

On tap for 2nite's training:

Quads, Hams and Calves! Yeah man!

Wednesday 8/22

Meals:

Meal 1:
8 egg whites
6 oz peeled grapefruit
1 cup green beans
14 almonds

Meal 2:
6 oz lean London Broil
1 cup green beans w/Franks Hot Sauce
12 almonds

Meal 3:
6 oz Chicken Breast
1 cup green beans
12 almonds

Meal 4:
1 scoop Substance WPI
12 Almonds

During Workout:
6 scoops Xtend
1 scoop Primal EAA

Meal 5 (1/2 hour post-workout):
6 oz Chicken Breast
1 cup green beans w/Franks Hot Sauce
12 almonds

Meal 6 (pre-bed):
1 scoop Substance WPI

Supplements and Timing:
With Morning Cardio:
4 scoops Xtend
1 scoop Primal EAA

With Meal 1:
2 Anagen
2 Fenotest
1 Sesamin
2 Cissus
Multi-Vitamin Pack

With Meal 3:
1 Scivation Sesamin
1 Scivation Anagen
2 Scivation Cissus

Pre-Workout:
2 serving Primaforce Primal NO2

During Workout:
4 scoops of Scivation Xtend
1 scoop of Primaforce Primal EAA

With Meal 5:
2 Scivation Anagen
2 Scivation Fenotest
1 Scivation Sesamin

Pre - Bed
Primaforce ZMA

Last Night's Training:

Quads, Hams & Calves:

Set# Lbs x Reps

Quads:
Barbell Squats:
Warm-up set Barx15
1 225x15
2 275x12
3 315x9
Leg Press
1 6 plates per sidex20
2 8 plates per sidex15
3 10 plates per sidex12
Seated Leg Extensions:
1 130x15
2 140x12
3 150x8

Hams -
Lying Leg Curls (legs close together):
1 90x20
2 110x15
3 120x12
Barbell Stiff Legged Deadlift:
1 135x15
2 205x12
3 225x10

Calves:
Toes Raises on Leg Press
supersetted with Standing Calf Raises (bodyweight)

Seated Calf Rasies


Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill.

Notes: Great leg workout. I was on the fence about training tonight but I reached down deep and dragged my overworked a$$ to the gym and boy was it worth it! Some of the best workouts are the ones where you just make it to the gym. I just have to remember that all i have to do is drag myself through the door, once I get there - I flip the switch and go all out!

Monday 9/17

Meals:

Meal 1:
2 Scoops 100% Whey
6 oz peeled grapefruit
1 cup green beans
14 almonds

Meal 2:
6 oz lean London Broil
1 cup green beans w/Franks Hot Sauce
12 almonds

Meal 3:
3 oz Chicken Breast
3 oz lean London Broil
1 cup green beans w/Franks Hot Sauce
12 almonds

Meal 4:
1 scoop Substance WPI
12 Almonds

During Workout:
6 scoops Xtend
1 scoop Primal EAA

Meal 5 (1/2 hour post-workout):
6 oz Chicken Breast
1 cup green beans w/Franks Hot Sauce
12 almonds

Meal 6 (pre-bed):
1 scoop Substance WPI

Supplements and Timing:
With Morning Cardio:
4 scoops Xtend
1 scoop Primal EAA

With Meal 1:
2 Anagen
2 Fenotest
1 Sesamin
2 Cissus
Multi-Vitamin Pack

With Meal 3:
1 Scivation Sesamin
1 Scivation Anagen
2 Scivation Cissus

Pre-Workout:
2 serving Primaforce Primal NO2

During Workout:
4 scoops of Scivation Xtend
1 scoop of Primaforce Primal EAA

With Meal 5:
2 Scivation Anagen
2 Scivation Fenotest
1 Scivation Sesamin

Pre - Bed
Primaforce ZMA

Today's morning workout:

I opted for a nice morning workout at our brand new fitness facility at work. I brought along my shaker filled with 1 scoop of Primal EAA and 6 scoops of Xtend. I ended up getting in a good workout and I intend of keeping some sort of morning routine in my workout schedule, even if it consists of light cardio and minor bodyparts like abs and forearms.

Shoulders:

Seated Dumbell Press w/ standing cable press
Warm-up - 45lb per sidex12 w/30lb per side
1 60lb per sidex12 w/30lb per side
2 70lb per sidex10 w/40lb per side
3 75lb per sidex10 w/50lb per side

Cable Side Lateral w/Barbell Upright Rows
1 20x15 w/65x12
2 30x12 w/70x12
3 30x12 wx75x10

Reverse Peck Deck Flyes:
1 80x15
2 100x12
3 110x12



Notes:Great morning workout. Not the hardest or heaviest I will go but it was a nice workout none the less.

Last night's workout (9/20/07)

Back and Biceps

Back:

Barbell Deadlifts (from the floor)
Warm-up set 135x15
225x10
315x10
365x6
375x3
Pull-ups
BWx10
BW+25x8
BW+35x6
T-Bar Rows
90x10
135x8
160x6
Dumbell Rows
90x10
100x8
110x8
Seated Close Grip Rows
130x12
150x10
170x8

Biceps:
Standing One-Arm Dumbell Curls
30x12
35x12
40x8
Seated Preacher Curl
Bar+40x10
Bar+50x10
Bar+60x6
Standing Barbell Curls w/straight bar
65x12
75x10
85x8

Notes: All in all it was an awesome workout. On the 3rd set of deadlifts, I hit the zone. I have no doubts it was the combo of good nutrition and that extra 1/2 a scoop of Primal NO2 I took before my workout. That stuff gets me so amped and the back pumps I had last night were out of control.

Last Night's Training:

Quads, Hams & Calves:

Set# Lbs x Reps

Quads:
Barbell Squats:
Warm-up set 135x15
1 225x15
2 315x12
3 365x7
Front Squats
1 135x15
2 155x12
3 185x10
Leg Press
1 6 plates per sidex20
2 8 plates per sidex15
3 10 plates per sidex12
Seated Leg Extensions:
1 80x15
2 90x12
3 100x8

Hams -
Lying Leg Curls (legs close together):
1 90x20
2 110x15
3 120x12
Standing Leg Curl Machine:
1 40x15
2 50x12
3 60x10

Calves:
Angled Calf Raise Machine
Seated Calf Rasies


Cardio: 25 Minutes Post Workout. Low Intensity on the treadmill.

Notes: What a pump! It was one of those special days in the gym where everything feels just a bit lighter than it normally does. It was the obvious combo of good supplimentation, good nutrition and good rest.