Okay gang (June 30th, Monday, 208),

Summer is here and I'm gonna re-focus myself on training, diet, and supplements. Let me give you a little background info:

Sex: male
Age: 37 (11-23-70)
Height: 6'0"
Weight: 240 today (with high tops, short, t-shirt)
Years lifting: 20
Bodyfat: 14-18%
Bodytype: MesoEcto with small joints and a high metabolism
Occupation: School teacher with summers off
Arms pumped: 19.5 inches

I just got back from a 9-day vacation where I hit the gym sparingly and just did some basic movements so my body is rested, head clear, and I feel great. For the last three years the only supplements I have taken are protein shakes and protein bars. Before that I took Andro when it was legal where I shot up to 250 pounds plus.

Here is my stack regiment for the next eight weeks:

NO2 (BSN)- once daily thirty minutes before working out on lifting days only
6-OXO (Ergopharms)- three nightly before going to bed seven days a week
Androtest (*********)- taken thirty minutes before meals, three times daily, five days a week on lifting days for a four week, two week off cycle

Here is my diet regiment:

-six meals a day with the calories in the 4000-5000 range
-a variety of protein sources including daily at least one protein shake, one chicken breast, one can tuna, a dozen egg whites, one protein bar, and one turkey pattie (I'm a strong believer in a variety of daily protein sources versus all your protein fromthe same source i.e. protein shakes)
-high in complex carb
-low in simple carbs and fat
-Allow myself two-three junkie meals weekly i.e. burgers, pizza, etc.

Workout regiment:

My basic philosophy is to work each muscle once a week, with the exception of the abs and calves, with a heavy emphasis on basic movements i.e. squats, pressing movements, pulls, curls, etc. while staying in the 6-12 rep range

Day #1: Thighs, abs, calves
Day #2: chest, hams,
Day #3: off
Day #4: back, lower back, calves
Day #5: delts, traps, neck, abs
Day #6: bis, tris, forearms
Day #7: off

Each workout is precipitated by fifteen minutes of stretching and stick work.

Goals after the eight weeks:

-Add lean muscle tissue and drop bodyfat. Specifically I'd like to end up in the 244 pound range, shoeless on the scale (Weighing Monday afternoons pre-workout)
-Bench press 400 (lifetime max is 420 *****supplemented with andro)
-Inlcine Press 115 x 10 (lifetime maximum 125 x 10, not full to chest reps and supplemented with Andro)
-Leg Pess 2000-full rep with knees to chest (knees wrapped) (Lifetime maximum over 2000 pounds on several occasions, but not full with knees to chest)
-Squat 500 pounds-full parallel reps (lifetime maximum 500 x 10 **supplemented with Andro and half reps)
-Dumbbell shoulder press 100 x 10 (lifetime maximum 105 x 10 with Andro)
-Tricep Extension i.e. Skull crushers 160 x 10 (Lifetime maximum 160 x 10 with Androand much younger)
Straight bar curl 135 x 10 strict (lifetime maximum 160 x 10 while cheating badly and supplemented with Andro)
-Military Press 225 x 12 (lifetime maximum 225 x 10)

Wish me luck gang!!!!

Rod

ahahaha you are a straight up beast!

Workout number #1 June 30th, 2008 (Monday)

Thighs, abs, Calves (will do Calves on Tuesday instead)

Note: First day back from an extended vacation so I didn't push it to hard. Focused on full reps.

Warm-up: fifteen minutes stretching and stick work

Squats (parallel, no wraps):
45 x 10
135 x 10
185 x 10
225 x 10
275 x 10
315 x 10

Leg Press (knees to chest, no wraps)

850 x 10
1025 x 10
1205 x 10

Abdominals

Crunches 2 x 50
Roman Chair 2 x 20

Once again, my first day back so I kept the volume light and the weight moderate. Wil be the pattern for the whole week.

Day#2 of my comeback (July 2nd, Tuesday)

A little bit of soreness about the abs and thighs from Monday. Here is the diet today:

Breakfast
-protein shake
-bowl of cereal (simple carbs, I know)
-turkey pattie
-banana
-Androtest tab

Mid morning snack
-protein shake
-protein banana

Lunch
-chicken breast
-pasta salad with brocolli, celery, tomatoe, olives (fatty dressing, strike one for the day)
-handful of pretzel
-(2) cans of diet Pepsi max w/ Ginseng and caffeine
-Androtest tab

pre-workout: No-xplode shake

After workout snack
-protein shake
-can of tuna
-grapes

Diner
-chicken breast
-Rice (Uncle Bens microwave pouch)
-Pretzels (low fat, but with salt=bad)
-Diet Pepsi
-Androtest tab

Late night snack
-dozen egg whites
-banana
-(3) Egopharms 6-OXO tabs

THE WORKOUT: CHEST, HAMS, CALVES

The goal for today is to not go 100%, but just get back into it with moderate wieghtds in the 10-rep range.

Warm-up: 15-minutes of stretching and stick work

CHEST
Bench Press:
45 x 10
135 x 10
185 x 10
225 x 10
275 x 10 All sets felt nice and easy, smooth, full reps to chest

Dumbbell inclines
85 x 10
95 x 10
105 x 10 All sets smooth and easy, left a little in the tank

LifeFitness pec-dec
180 x 10
225 x 10 nice burn the last set

CALVES

(3) sets of 10-15 reps each super setting raises on the leg press, standing calf raises on the standing raise machine, and weightless Donkey raises on the steps. Calves were 17.25 inches post workout. My goal in 8-weeks in 18-inches

HAMSTRINGS

(4) sets super-setting leg curls with stiff legged deadlifts. My stiffies are past the knee to mid calf, with the head up and the shoulders slightly above the lower back, and the knees slightly bent

SET #1: Stiffies 135 x 10
SET #2 Leg Curls 80 x 10
SET #3 Stiffies 225 x 10
SET #4 Leg Curls 100 x 10
SET #5 Stiffies 275 x 10
SET #6 Leg Curls 110 x 10
SET #7 Stiffies 315 x 10

TODAY WAS A GOOD START, NOT GREAT, BUT GOOD

Day #3 (July 2nd, Wednesday)

A much needed rest day. I am very sore and decided to sleep in. As a result it was a short day and I only got five meals in. As indicated on the label I used today as one of my two days this week I will not take my Androtest (recommended five on and two off weekly). Took my 3-Ergopharms 6-oxo before bed and took one scoop of No-xplode mid-day. Added a multi-vitamin to my stack and am considering to add Chormium Picolinate.

The diet was good today, but for some reason gave in and had a can of Pepsi (not diet) at lunch. That's 170 calories, all sugar, zero protein. If their is a worse drink for bodybuilding in th world somebody please show it to me. Also after dinner I mowed the yard and got a little hypoglycemic. I sat in the shade tree and ate a few peaches off the tree and then had a bowl of Fat free ice cream with sugar free caramle topping. A lot of simple carbs in that ice cream, but I guess not to bad in the long run.

Lets hope this rest day helps me kick ass, tomorrow.

Day #4, July 3rd (Thursday)

-Had a dozen egg whites for breakfast, a bowl of cereal, grapes, and a protein shake with a Andro-Test tab and a multi-vitamin

-Mid morning had a protein shake and a protien bar

-30-minutes pre-workout had a NO-xplode drink. Per instructions had two scoops today. Damn, does that stuff taste terrible. It tastes bad with one scoop, threetimes worse with two scoop. You'd think it would only taste twice as bad. Felt a little nauseated in the gym so I think for now I'll stick with one scoop. Remember I've only been on supplements for four days after a few year layoff so I have no tolerance.

Lunch-chicken salad, pretzels

Delts, TRaps, Neck

Military Presses (to chin)
45 x 10
95 x 10
135 x 10
185 x 10
225 x 11

The first lift this week where I feel like a world beater. I even left a little in the tank on the last set. The gym owners son was spotting me and I considered 12 the last set, but decided I better wait.

Dumbbell shoulder press
70 x 12
80 x 10
85 x 10

The last set took all I had, but considering I did militaries first this might get interesting the next time I start with dumbbell presses. My record is not far off (105 x 10 fresh)

TRAPS (super set straight bar-dumbbell shrugs-plate shrugs)
225 x 10 straight bar, 105 x 10 dumbbells, 45 pound plate x 10
315 x 10 125 x 10 45 x 10
405 x 10 135 x 10 45 x 10

I make sure on my shrugs to get a full range of motion with a pause. If I don't to the super sets I don't feel much. I once did a 600 x 10 straight bar shrug with crummy form and no super set and hardly got a trap pump. Figure that

Rear Delt (standing behind incline with head on the pad slightly above hips)
40 x 12
50 x 12
60 x 12

NECK-One of my goals in the eight weeks is a 20-inch neck. Currently it is 19.5 inches pumped with it tilted back at the thickest part. Our gym doesn't have a neck machine so I lay back flat on a bench with my head hanging off the front of the bench and unsupported. I then put a plate on my face with my noise threw the opening, and tilt my head back and up to parallel for one rep. It sounds crazy, but works. Be careful!!!!!

45 x 20
45 (plus add a 25-real balancing act) x 20
in between sets I use a neck harness
45 x 15
45 x 15

Quote of the day: "I wish I was half the man my dog thought I was"

Day #5, July 4th, 2008

Talked to a buddy in the gym named Josh. The kid is 21 years old and 5' 7" 266 pounds. He is sick thick. I offered and he accepted to measure his arm ice-cold, 20-inches around. I can only imagine what it would be pumped. The kid looks like an Anvil. I offered him a challenge and told him some of my gym records. He smiled and said he'd get right on trying to break them. I hope he does so I can get motivated to get them back. He mentioned he was on TREN from Max-Muscle, but the feds have now pulled it. What is this stuff? The kid has never looked better. It has got to be the TREN.

Added a new supplement to the line-up (drum roll please), Chromium Picolinate. Picked up a bottle at Walmart for like $5.95 (10 tabe, 400 mcg's per tab). It ain't TREN, but it can't hurt either.

My new stack:

Breakfast: (1) Andro-test
(1) multi-vitamin
(1) Chromium Picolinate tab

Lunch: (1) Andro-test tab

30-minutes pre-workout: (1) scoop NO-xplode in 10 ounces water

Dinner: (1) Andro-test tab

Before bed: (3) Ergopharms 6-OXO tabs

I'm no longer gonna bore you guys with my daily diet, but will only include any cheats or any other special. Essentially I'm including chicken breasts, turkey patties, (1) an of Tuna, (12) egg whites, a protein bar, and protein shakes daily. Trying to stay away from fats and simple carbs.

Todays workout focus: BACK, LOWER BACK, I would normally include calves or abs, but they are still sore from earlier in the week. Trying to get in the habit of carrying a gallon of H2O with me in the gym.

10-minutes: Stretching and stick work (I'm oldand need a lot of warm-up)

Pull-ups: 3 x 10 (all the way down and all the way up, no assisstance, but a little kicking with the legs)

HAMMER STRENGTH ISO-Lateral Row: 3 plates each side x 10
4 plates each side x 10

Lowpull: 160 x 12, 190 x 10, 220 x 10, 240 x 10

Straight Bar Row: (Basically stick a bar in the corner, grab the front end with the bar between your legs and use the lowpull handle)

2-45 pound plates plus a 10-pounder x 10
3-45 pound plates plus a 10 and a 5 pound plate x 10
4-45 pound plates plus (2) 10 pounders x 10

Good Mornings: 45 x 10, 95 x 10, 135 x 10, 185 x 10

I love Good Mornings for the lower back. Lean forward, push the butt back, and stightly bend the knees. AWESOME lower back exercise if you do them right.

Stepped on the scale post workout, water logged and sweaty...243 pounds. Amazing, I feel 143 pounds. Oh well, I guess I'm happy with that.

HAVE A GREAT FOURTH, GANG.

Quote of the day: "Their is no try, only do or do not".

Yoda, 1983