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Post by freakonwheels on Apr 30, 2010 13:17:16 GMT -5
4-30-10, 21 days out from NANBF Mr. MN.
B/W= 132.8
macro's for day: Fat= 40, Carb= 150, Pro= 190, Leucine= 23023mg+
Light arm, shoulder ab day.
Db seated curls, 1 step drop.
40's drop to 35's
5/5, 5/5, 5/5, 5/5
15's saturation 1 set of 15 slow hard squeeze.
Machine Preacher Curls.
125 x 5
160 x 1
120 x 7
110 x 10 slow and hard squeeze.
Glass style Skull Crushers
35 x 10
55 x 10,10,10
Rope Tri Push Downs.
140 x 8,9 (Tammy held me down)
80 x 12
40 x 20 satration set.
Seated Machine Side Laterals Raises
35 x 10
70 x 5,5
Bi's and shoulders very tender today before work out. No hand bike, will do ab crunches later today.
Even though a light day is turned out a 9.5 out of 10.
Sups for today:
---------------
Wake Up:
Leucine
AAEFX Lean Fix
Breakfast:
Multi Vit.
Garlic - 1000 IU's
V-D3
AAEFX V3
30 min pre snack/or pre gym:
AAEFX Nytric Pro
AAEFX Kre-Alkalyn PRO (2) I move it here, I personaly get more drive/effect on work outs
snack/or pre work out:
AAEFX Cell Rush
AAEFX NF Pro protein (1/2 serving mixed with 1/2 serving of IGF33)
AAEFX IGF33 Elite
AAEFX LBA Pro
AAEFX EFX LG5 Pro
AAEFX Kre-Celazine
1/2 hour pre lunch:
AAEFX Lean Fix
Lunch:
V-E
Multi Vit.
V-D3
AAEFX Kre-Alkalyn (1)
1/2 hour pre snack:
AAEFX Nytric Pro
1/2 hour pre supper snack:
AAEFX Lean Fix
1/2 hour pre late meal:
AAEFX Nytric Pro
At later meal :
Multi Vit.
AAEFX Kre-Alkalyn (1)
AAEFX V3
Bed time:
AAEFX EFX FWSS LG5 Pro
Leucine
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Post by freakonwheels on May 1, 2010 12:29:29 GMT -5
May 1st, OUPS its 21 days out today.
B/W= 132.8
macro's for day: Fat= 40, Carb= 150, Pro= 190, Leucine= 23023mg+
Off everything today.
Sups for today:
---------------
Wake Up:
Leucine
AAEFX Lean Fix
AAEFX Kre-Celazine
Breakfast:
Multi Vit.
Garlic - 1000 IU's
V-D3
AAEFX Kre-Alkalyn PRO (2)
AAEFX V3
30 min pre snack:
AAEFX Nytric Pro
snack:
AAEFX Cell Rush
AAEFX NF Pro protein (1/2 serving mixed with 1/2 serving of IGF33)
AAEFX IGF33 Elite
AAEFX LBA Pro
AAEFX EFX LG5 Pro
1/2 hour pre lunch:
AAEFX Lean Fix
Lunch:
V-E
Multi Vit.
V-D3
AAEFX Kre-Alkalyn (1)
1/2 hour pre snack:
AAEFX Nytric Pro
1/2 hour pre supper snack:
AAEFX Lean Fix
1/2 hour pre late meal:
AAEFX Nytric Pro
At later meal :
Multi Vit.
AAEFX Kre-Alkalyn (1)
AAEFX V3
Bed time:
AAEFX EFX FWSS LG5 Pro
Leucine
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Post by freakonwheels on May 3, 2010 16:33:26 GMT -5
May 3rd, 19 Days out of NANBF Mr. MN
B/W= 132.6
macro's: Fat= 40, Carbs= 150, Pro= 190.
Post work out Hand Bike Cardio for 108 cal burn.
Work out was a 9.5. I know I could have done more but I felt it in muscle bellies and I know with cutting this long it would hurt more than help.
Warm up:
Lat Pull Downs S/S with Close Under hand Grip Pull Downs
70 x 10/10
100 x 5/5
H.S ISO Low Row: weight per side only
45 x 15
90 x 10
115 x 6,6
45 x 17 = saturation set.
H.S. ISO High Row: weight pr side only
45 x 15 Glass grip
135 x 6,6
90 x 10 Glass Grip
Chest supported "T" Bar Rows
wide grip S/S with Hammer grip
45 x 10/10
45 x 10/10
45 x 10/5
Incline Bench Seated Db Shrugs
60's x 12,12,12
Face down - 60's x 12
Reveares Extended Arm Machine Flies
130 x 8
150 x 5,5 slow
75 x 15 saturation, supper slow with holds.
Supplements for today:
Wake Up:
Leucine
AAEFX Lean Fix
AAEFX Kre-Celazine
Breakfast:
Multi Vit.
Garlic - 1000 IU's
V-D3
AAEFX V3
30 min pre snack:
AAEFX Kre-Alkalyn PRO (2)
AAEFX Nytric Pro
(I know stacking these together is theoreticaly wrong, My body respondes the best, I tried all the other timings for them and get the best results with a direct stacking.)
Post Work out:
AAEFX Cell Rush
AAEFX NF Pro protein (1/2 serving mixed with 1/2 serving of IGF33)
AAEFX IGF33 Elite
AAEFX LBA Pro
AAEFX EFX LG5 Pro
1/2 hour pre lunch:
AAEFX Lean Fix
Lunch:
V-E
Multi Vit.
V-D3
AAEFX Kre-Alkalyn (1)
1/2 hour pre snack:
AAEFX Nytric Pro
1/2 hour pre supper snack:
AAEFX Lean Fix
1/2 hour pre late meal:
AAEFX Nytric Pro
At later meal :
Multi Vit.
AAEFX Kre-Alkalyn (1)
AAEFX V3
Bed time:
AAEFX EFX LG5 Pro
Leucine
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Post by freakonwheels on May 4, 2010 18:57:52 GMT -5
May 4th, 18 Days out of NANBF Mr. MN
B/W= 132.0
macro's: Fat= 40, Carbs= 150, Pro= 190.
Post work out Hand Bike Cardio for 111 cal burn.
Work out was a 10.
Warm up:
H.S. ISO Horizontal Lateral press total weight per side
63 x many (didn't count)
H.S. ISO Horizontal Lateral press total weight per side
108 x 5,4,4
63 x 17 = saturation set, verying speed and range
H.S. ISO Lateral Incline press total weight per side
53 x 10
78 x 6,7,7
H.S. ISO Lateral press total weight per side, seat set as high as it goes.
52 x 8
77 x 1,3,1
Machine Extended Arm Flies
100 x many, didn't count.
130 x 10,12 with pauses
70 x 20, saturation set verying speed and range.
Db Bench Pull Overs laying on bench.
50 x 10,10
70 x 10
Abs tonight before going to bed.
Supplements for today:
Wake Up:
Leucine
AAEFX Lean Fix
AAEFX Kre-Celazine
Breakfast:
Multi Vit.
Garlic - 1000 IU's
V-D3
AAEFX V3
30 min pre snack:
AAEFX Kre-Alkalyn PRO (2)
AAEFX Nytric Pro
(I know stacking these together is theoreticaly wrong, My body respondes the best, I tried all the other timings for them and get the best results with a direct stacking.)
Post Work out:
AAEFX Cell Rush
AAEFX NF Pro protein (1/2 serving mixed with 1/2 serving of IGF33)
AAEFX IGF33 Elite
AAEFX LBA Pro
AAEFX EFX LG5 Pro
1/2 hour pre lunch:
AAEFX Lean Fix
Lunch:
V-E
Multi Vit.
V-D3
AAEFX Kre-Alkalyn (1)
1/2 hour pre snack:
AAEFX Nytric Pro
1/2 hour pre supper snack:
AAEFX Lean Fix
1/2 hour pre late meal:
AAEFX Nytric Pro
At later meal :
Multi Vit.
AAEFX Kre-Alkalyn (1)
AAEFX V3
Bed time:
AAEFX EFX LG5 Pro
Leucine
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Post by freakonwheels on May 5, 2010 16:59:26 GMT -5
May 5th, 17 Days out.
B/W= 131.6
Refeed day macro's:
Fat= 40, Carbs= 270, pro= 190
ARM & REAR DELTS
Db Consintration Curls
35 x 8,8,8,8
Smith Machine (non counter Ballanced) Tri Overhead Extentions
35 per side x 8,10,10,10
Rope Tri Press Downs
90 x 10
115 x 6,8
85 x 16
Machine Tri Extentions
110 x 3,5
single arm
50 x 15,15
Machine preacher Curls
145 x 1
70 x 10
single arm
40 x 8,8
40 x 25
Reverce Extended Flies
130 x 8
85 x 12,12
65 x many veried speed and range
Laying Cable Curls
40 x 15,15 (end of work out polishing)
--------------------------------------------------------------
Supplements for today:
Wake Up:
Leucine
AAEFX Lean Fix
AAEFX Kre-Celazine
Breakfast:
Multi Vit.
Garlic - 1000 IU's
V-D3
AAEFX V3
30 min pre snack:
AAEFX Kre-Alkalyn PRO (2)
AAEFX Nytric Pro
(I know stacking these together is theoreticaly wrong, My body respondes the best, I tried all the other timings for them and get the best results with a direct stacking.)
Post Work out:
AAEFX Cell Rush
AAEFX NF Pro protein (1/2 serving mixed with 1/2 serving of IGF33)
AAEFX IGF33 Elite
AAEFX LBA Pro
AAEFX EFX LG5 Pro
1/2 hour pre lunch:
AAEFX Lean Fix
Lunch:
V-E
Multi Vit.
V-D3
AAEFX Kre-Alkalyn (1)
1/2 hour pre snack:
AAEFX Nytric Pro
1/2 hour pre supper snack:
AAEFX Lean Fix
1/2 hour pre late meal:
AAEFX Nytric Pro
At later meal :
Multi Vit.
AAEFX Kre-Alkalyn (1)
AAEFX V3
Bed time:
AAEFX EFX LG5 Pro
Leucine
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Post by freakonwheels on May 6, 2010 16:49:22 GMT -5
May 6th, 16 Days out.
B/W= 133.0, Day after a re-feed.
Macro's for today:
Fat= 40, Carbs= 150, pro= 190
Day off everything. Pose and work on show things.
--------------------------------------------------------------
Cutting Supplements for today: NEW added sups.
Wake Up:
Leucine
AAEFX Lean Fix
AAEFX Kre-Celazine
Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3
AAEFX V&M (1)
30 min pre snack:
AAEFX Kre-Alkalyn PRO (2)
AAEFX Nytric Pro
(I know stacking these together is theoreticaly wrong, My body respondes the best, I tried all the other timings for them and get the best results with a direct stacking.)
Snack or post work out:
AAEFX Cell Rush
AAEFX NF Pro protein (1/2 serving mixed with 1/2 serving of IGF33)
AAEFX IGF33 Elite
AAEFX LBA Pro
AAEFX EFX LG5 Pro
1/2 hour pre lunch:
AAEFX Lean Fix
Lunch:
V-E
AAEFX V&M (1)
V-D3
AAEFX Kre-Alkalyn (1)
1/2 hour pre snack:
AAEFX Nytric Pro
1/2 hour pre supper snack:
AAEFX Lean Fix
1/2 hour pre late meal:
AAEFX Nytric Pro
At later meal :
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3
30 min before bed:
AAEFX ZMA (NEW)
Bed time:
AAEFX EFX LG5 Pro
Leucine
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Post by freakonwheels on May 7, 2010 16:07:09 GMT -5
May 7th, 15 Days out.
B/W= 132.6
Macro's for today:
Fat= 40, Carbs= 150, pro= 190
Hand Bike for 108 cal burn, Off weights today, Pose and work on show things.
--------------------------------------------------------------
Cutting Supplements for today: NEW added sups.
Wake Up:
Leucine
AAEFX Lean Fix
AAEFX Kre-Celazine
Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3
AAEFX V&M (1)
30 min pre snack:
AAEFX Kre-Alkalyn PRO (2)
AAEFX Nytric Pro
(I know stacking these together is theoreticaly wrong, My body respondes the best, I tried all the other timings for them and get the best results with a direct stacking.)
Snack or post work out:
AAEFX Cell Rush
AAEFX NF Pro protein (1/2 serving mixed with 1/2 serving of IGF33)
AAEFX IGF33 Elite
AAEFX LBA Pro
AAEFX EFX LG5 Pro
1/2 hour pre lunch:
AAEFX Lean Fix
Lunch:
V-E
AAEFX V&M (1)
V-D3
AAEFX Kre-Alkalyn (1)
1/2 hour pre snack:
AAEFX Nytric Pro
1/2 hour pre supper snack:
AAEFX Lean Fix
1/2 hour pre late meal:
AAEFX Nytric Pro
At later meal :
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3
30 min before bed:
AAEFX ZMA (NEW)
Bed time:
AAEFX EFX LG5 Pro
Leucine
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Post by freakonwheels on May 8, 2010 18:45:43 GMT -5
May 8th, 14 Days out.
B/W= 132.4
Macro's for today:
Fat= 40, Carbs= 150, pro= 190
Post work out Hand Bike for 105 cal burn, Pose and work on show things.
Warm up excluded.
Decline BB Press (p.w.p.s.)
45 x 8,8,10,8
H.S. ISO Flat press (p.w.p.s.)
90 x 2,3,3,3
H.S. ISO Incline Press (p.w.p.s.)
45 x 10
70 x 10
80 x 5,9
Extended Arm Machine Flies
105 10,16 (speed reps), 5 (super slow), 11,12
Ab crunches at bed time
--------------------------------------------------------------
Cutting Supplements for today:
Wake Up:
Leucine
AAEFX Lean Fix
AAEFX Kre-Celazine
Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3
AAEFX V&M (1)
30 min pre snack:
AAEFX Kre-Alkalyn PRO (2)
AAEFX Nytric Pro
(I know stacking these together is theoreticaly wrong, My body respondes the best, I tried all the other timings for them and get the best results with a direct stacking.)
Snack or post work out:
AAEFX Cell Rush
AAEFX NF Pro protein (1/2 serving mixed with 1/2 serving of IGF33)
AAEFX IGF33 Elite
AAEFX LBA Pro
AAEFX EFX LG5 Pro
1/2 hour pre lunch:
AAEFX Lean Fix
Lunch:
V-E
AAEFX V&M (1)
V-D3
AAEFX Kre-Alkalyn (1)
1/2 hour pre snack:
AAEFX Nytric Pro
1/2 hour pre supper snack:
AAEFX Lean Fix
1/2 hour pre late meal:
AAEFX Nytric Pro
At later meal :
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3
30 min before bed:
AAEFX ZMA
Bed time:
AAEFX EFX LG5 Pro
Leucine
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Post by freakonwheels on May 12, 2010 15:57:49 GMT -5
May 12th, 9 days out.
Sorry for not posting.
B/W= 131.8 today.
A back and Bi day. Nothing exiting did ISO High and low rows. Lat pulldowns DB Shrugs, 13 sets plus warm ups.
For Bi's I did Seated Db curls and J.B Bb curls for 7 sets.
Bi's were sore so with me doing a Hand bike for cardio I skipped cardio today but will be doing hard squeeze posing tonight and ab's .
Cutting Supplements for today:
Wake Up:
Leucine
AAEFX Lean Fix
AAEFX Kre-Celazine
Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3
AAEFX V&M (1)
30 min pre snack:
AAEFX Kre-Alkalyn PRO (2)
AAEFX Nytric Pro
(I know stacking these together is theoreticaly wrong, My body respondes the best, I tried all the other timings for them and get the best results with a direct stacking.)
Snack or post work out:
AAEFX Cell Rush
AAEFX NF Pro protein (1/2 serving mixed with 1/2 serving of IGF33)
AAEFX IGF33 Elite
AAEFX LBA Pro
AAEFX EFX LG5 Pro
1/2 hour pre lunch:
AAEFX Lean Fix
Lunch:
V-E
AAEFX V&M (1)
V-D3
AAEFX Kre-Alkalyn (1)
1/2 hour pre snack:
AAEFX Nytric Pro
1/2 hour pre supper snack:
AAEFX Lean Fix
1/2 hour pre late meal:
AAEFX Nytric Pro
At later meal :
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3
30 min before bed:
AAEFX ZMA
Bed time:
AAEFX EFX LG5 Pro
Leucine
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Post by freakonwheels on May 15, 2010 16:11:26 GMT -5
May 15th, 6 DAYS OUT. PEEK WEEK
--------------------------------------------------------------------------------
B/W= 132.0
Off everything next 2 days. Pose hard for 60 mins. each day.
Macro's next 2 days Fats= 40, Carb's= 115, Pro= 190.
Cutting Supplements for today:
Wake Up:
Leucine
AAEFX Lean Fix
AAEFX Kre-Celazine
Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3
AAEFX V&M (1)
30 min pre snack:
AAEFX Kre-Alkalyn PRO (2)
AAEFX Nytric Pro
(I know stacking these together is theoreticaly wrong, My body respondes the best, I tried all the other timings for them and get the best results with a direct stacking.)
Snack or post work out:
AAEFX Cell Rush
AAEFX NF Pro protein (1/2 serving mixed with 1/2 serving of IGF33)
AAEFX IGF33 Elite
AAEFX LBA Pro
AAEFX EFX LG5 Pro
1/2 hour pre lunch:
AAEFX Lean Fix
Lunch:
V-E
AAEFX V&M (1)
V-D3
AAEFX Kre-Alkalyn (1)
1/2 hour pre snack:
AAEFX Nytric Pro
1/2 hour pre supper snack:
AAEFX Lean Fix
1/2 hour pre late meal:
AAEFX Nytric Pro
At later meal :
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3
30 min before bed:
AAEFX ZMA
Bed time:
AAEFX EFX LG5 Pro
Leucine
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Post by freakonwheels on May 25, 2010 12:25:12 GMT -5
Well my 2010 season came to a close with 3 shows 3 first places.
Now I start bulk for the 2011 Buckeye Classics Wheelchair National Champoinships in April .
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Post by freakonwheels on May 26, 2010 13:05:50 GMT -5
May 26th First day back at bulk. I know it will take a little to get my full power back, but it feels so asume being in bulk again. On to my chest and tri work out today. Once again all my posted weights will be plate weight per side only, unless I post other wise. Arms and bar weights are bonus weight.  Work out was a 10 out of 10. Also a very good base line for my freash bulk. Decline Bb press. 45 x 10 55 x 8,5 45 x 10 H.S. ISO Seated Lateral Press. 45 x 8,8,8,6 H.S. ISO Incline Press. 45 x 10,10,10,10 Extended Arm Machine Flies. 150 x 6,8,6,6 Glass Skull Crushers. 45 x 10 55 x 10,10,10 Reverse Grip Streight bar Tri Press downs. (keeping 2' away from body at bottom to keep constant tention on tri's) 60 x 12 80 x 12,12,12 Bench Dipps B/W+25 x 15 B/W+40 x 15,15,15 BULK SUPPLEMENTS: Wake Up: AAEFX Kre-Celazine Breakfast: Garlic - 1000 IU's V-D3 AAEFX V3 AAEFX V&M (1) 30 min pre WORK OUT: AAEFX Kre-Alkalyn PRO (2) AAEFX Nytric Pro Snack or post WORK OUT: AAEFX Cell Rush AAEFX NF Pro protein (1/2 serving mixed with 1/2 serving of IGF33) AAEFX IGF33 Elite AAEFX LBA Pro AAEFX EFX LG5 Pro Lunch: V-E AAEFX V&M (1) V-D3 AAEFX Kre-Alkalyn (1) 1/2 hour pre snack: AAEFX Nytric Pro 1/2 hour pre late meal: AAEFX Nytric Pro At later meal : AAEFX V&M (1) AAEFX Kre-Alkalyn (1) AAEFX V3 30 min before bed: AAEFX ZMA Bed time: AAEFX EFX LG5 Pro Leucine |
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Post by freakonwheels on Jun 1, 2010 18:36:28 GMT -5
June 1st -------------------------------------------------------------------------------- Back day. Rep range, squeeze work out. Lat Pull Downs 100 x 10 110 x 10,10,11 H.S. ISO single arm High Rows 90 x 10,10,10,10 Chest suported "T" Bar Rows. 45 x 10,10,10,10 H.S. ISO Single arm Low Rows 90 x 10,10,10,10 Reverse Extended Arm Flies saturation speed reps. 70 x 20,17,13,12 Some of these weights I could have done more but wanted good form and a full hard squeeze. This was a leave you ego at the door day. Got some home equipment today for on snowed in days or time crunched days.  |
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Post by freakonwheels on Jun 2, 2010 16:01:26 GMT -5
June 2, 2010 (show is in Aprill 2011)
B/W= 142
Just shoulders today. Gym time 30 min's. 10 out of 10 work out.
H.S. Shoulder Press
45 x 6,6 (shoulders popping)
45 x 8,12 (popping stopped)
Machine Side Delt Lateral Raises (single arm)
95 x 7,6,6
50 x 20 - saturation set
Machine Extended Arm Reverse Flies
100 x 8
130 x 8
160 x 5
85 x 20 - sateration set
Sup's.
Wake Up:
AAEFX Kre-Celazine
Breakfast:
Garlic - 1000 IU's
V-D3
AAEFX V3
AAEFX V&M (1)
30 min pre work out:
AAEFX Kre-Alkalyn PRO (1)
AAEFX Nytric Pro
post work out:
AAEFX Cell Rush
AAEFX NF Pro protein (1/2 serving mixed with 1/2 serving of IGF33)
AAEFX IGF33 Elite
AAEFX LBA Pro
AAEFX EFX LG5 Pro
Lunch:
V-E
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
1/2 hour pre snack:
AAEFX Nytric Pro
1/2 hour pre late meal:
AAEFX Nytric Pro
At later meal :
AAEFX V&M (1)
AAEFX Kre-Alkalyn (1)
AAEFX V3
V-D3
60 min before bed:
AAEFX ZMA
Bed time:
Leucine
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Post by freakonwheels on Jun 3, 2010 14:19:04 GMT -5
June 3rd
Off weights today. Ab crunches 3 sets, 3 times today. 1 hour after Lunch, mid day snack and supper.
I can do them on the decline on the new bench we got, and it don't hurt my back. HAPPY DANCE
I still can only do them to the point of lifting shoulder blades up and that is it. But being able to do them some were other than couch is a improvement.
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