Leap of faith transformation!!!

[clafont]

Friday April 23, 2010

Mood: Good
Weight: 179 (Go up you bastard):001_rolleyes:
Soreness: Legs sore

breakfast
2 whole eggs
2 slices of whole wheat or multigrain toast
2 scoop of protein (shake)

meal 2 around 8:45-9 a.m.
protein shake
1/4 cup of almonds

Lunch
1 chicken breasts (approx 6 oz)
1 cup of rice
1 cup of cauliflower

meal 4 (Around 2:30-3 p.m.)
2 cans of tuna
2 slices of whole wheat or multigrain bread
light mayo

pre-workout (around 4:30-5 p.m.)
1/4 cup of almonds
Apple

post-workout
1 1/2 scoop protein
poweraid

dinner
Going out to dinner



bedtime
1 scoop of casein protein
2 tbsp of pb

WORKOUT:

Dumbbell shoulder press
7@75lbs
6@80
5@85

Lateral raise
10@30
8@40
6@50

Rear raise
10@35
7@40
7@45

Upright row
8@115
6@125

Barbell shrug
8@275
5@305

Same workout day supplements.
Max CLA - 1 cap morning noon and night
Vitamin C- 1 cap morning noon and night
Flaxseed oil caps - 1 cap morning noon and night
Vitamin- 1 pill morning noon and night
Mineral/electrolyte- 1 pill morning noon and night
glutamine mixed in shakes in am and pm
Green tea extract caps morning noon
xtend mixed in water during and at end of workout
cellmass mixed in water during and at end of workout
BCAA's- 8 pills morning noon and night
Whey protein
Casein

 

[Needtogetaas]

Bro how things going man. You look like you are killing this shit good job. You need anything from me my man just ask me.

 

[Needtogetaas]

alright bro you got a bad ass base to work with. Your first cycle is going to rick. I will set it up now.

weeks
1-10 test 250mg ew
1-4 dbol 50mg ed
6-10 privorne 50mg ed
10-14 hcgenerate 5 caps ed
10-14 forma-stanzol 5 pumps am and pm.

keep about 40 2.5mg letro taps on hand.

Get with me in a pm and ask me where to get and for discounts on all.

 

[SBT]

how did the weekend trip go?

 

[clafont]

Weekend trip coming up. Had family function all day Saturday and worked on Sunday so didn't get a chance to log in. I always keep my food diary and workout journal updated. Just have to log it.

 

[clafont]

Saturday April 24, 2010

Mood: Good
Weight: 179
Soreness: N/A

breakfast
2 whole eggs
2 slices of whole wheat or multigrain toast
2 scoop of protein (shake)

WORKOUT in am at 8:30. Hate working out in the morning but its the only time on Saturday my training partner can workout.

meal 2 around 8:45-9 a.m.
protein shake
gatorade


Lunch
1 chicken breasts (approx 6 oz)
1 cup of rice - using the microwavable brown minute rice
1 cup of veggies

meal 4 (Around 2:30-3 p.m.)
1 can of tuna
2 slices of whole wheat or multigrain bread
light mayo

Meal 5
Myoplex protein shake

dinner
Pasta and meatballs - bad bad bad - Brothers birthday and mom cooked home meal for his birthday (its his fav)

bedtime
1 scoop of casein protein
2 tbsp of pb


Reduced the weights from Mondays workout to improve on form.

Back

Hyperextension x 3 to warm up lower back. Done with bodyweight.
Front wide cable pulldown

8@180
8@185
6@190
5@195

T bar narrow
8@140
6@145
5@150
5@155

Bent over barbell row
6@185
6@190
4@195
4@200

Machine row narrow - Couldnt figure out another exercise so did this on the machine. Bar is high above head and you pull it down to chest with narrow grip.
8@230
7@240
5@250

Biceps

Barbell curl
7@95
6@100
5@105

Hammer curls
7@35
6@40
5@45

Preacher bench one arm curl
5@30
5@35
5@35


Same workout day supplements.
Max CLA - 1 cap morning noon and night
Vitamin C- 1 cap morning noon and night
Flaxseed oil caps - 1 cap morning noon and night
Vitamin- 1 pill morning noon and night
Mineral/electrolyte- 1 pill morning noon and night
glutamine mixed in shakes in am and pm
Green tea extract caps morning noon
xtend mixed in water during and at end of workout
cellmass mixed in water during and at end of workout
BCAA's- 8 pills morning noon and night
Whey protein
Casein

 

[clafont]

SBT,

Weekends seem to throw me off course. The work week and the diet are on track mon through friday because I have a set schedule. The weekends with sleeping a little late and alternating workout times throw me off.

 

[clafont]

Monday April 26, 2010

Mood: Good, rested
Weight: N/A
Soreness: No soreness from back and bi. Surprised.

breakfast
2 whole eggs
2 slices of whole wheat or multigrain toast
2 scoop of protein (shake)

meal 2 around 8:45-9 a.m.
protein shake
1/4 cup of almonds


Lunch
2 chicken breasts (approx 6 oz)
1 cup of rice
1 cup of mixed veggies

meal 4 (Around 2:30-3 p.m.)
1 cans of tuna
2 slices of whole wheat or multigrain bread
light mayo

pre-workout (around 4:30-5 p.m.)
Apple
1/4 cup of almonds

post-workout
1 1/2 scoop protein
poweraid

dinner
Fish 6 ounce filet, 6 large grilled shrimp
1 white potato
string beans

bedtime
1 scoop of casein protein
2 tbsp of pb


Chest

Barbbell flat
10@135lbs
8@185
9@260
6@290
3@310

Incline dumbbell
9@85
8@90
8@95


Decline machine press

7@200
4@220
4@230

Pec deck
8@120
4@130
3@130

Triceps

Super set french press with close grip bench

10x10@60lbs
10x10@70
8x4@80

Triceps pushdown rope
10@110
7@130
4@140

Dips

Bodyweight x 7
Bodyweight plus 20 lbs x 5
Bodyweight plus 40lbs x 5

Same workout day supplements.
Max CLA - 1 cap morning noon and night
Vitamin C- 1 cap morning noon and night
Flaxseed oil caps - 1 cap morning noon and night
Vitamin- 1 pill morning noon and night
Mineral/electrolyte- 1 pill morning noon and night
glutamine mixed in shakes in am and pm
Green tea extract caps morning noon
xtend mixed in water during and at end of workout
cellmass mixed in water during and at end of workout
BCAA's- 8 pills morning noon and night
Whey protein
Casein

 

[SBT]

Hmm it seems that many people have a harder time staying on track with the weekends. With getting up later, are you thinking you need less meals then? Because we can re-arrange that for the weekends, but your meals will actually be bigger?

 

[clafont]

No, just going to try my best to adapt the diet to the weekends.

 

[Needtogetaas]

Nothing to laugh at all... you've got a solid base so far, but with the right diet and workouts, then some supplements in place you'll definitely be able to pack on some muscle!!

exactly. Got a great base . Shit we have a lot of guys with great base in the program.

 

[Needtogetaas]

alright bro you got a bad ass base to work with. Your first cycle is going to rick. I will set it up now.

weeks
1-10 test 250mg ew
1-4 dbol 50mg ed
6-10 privorne 50mg ed
10-14 hcgenerate 5 caps ed
10-14 forma-stanzol 5 pumps am and pm.

keep about 40 2.5mg letro taps on hand.

Get with me in a pm and ask me where to get and for discounts on all.

weeks
1-10 test 250mg twice a week monday and thersday.
1-4 dbol 50mg ed
6-10 privorne 50mg ed
10-14 hcgenerate 5 caps ed
10-14 forma-stanzol 5 pumps am and pm.

keep about 40 2.5mg letro taps on hand.



Ok 250mg of test-e twice a week bro. I just changed it and also gave you the kind of test. I also need you to call me soon as you can. call me any day of the week past 3pm est time except saterdays. thanks. I want to get you all taken care of

 

[SBT]

No, just going to try my best to adapt the diet to the weekends.

okay sounds good!! we'll probably modify things anyways here in another week or so.

 

[clafont]

TuesdayApril 22, 2010

Mood: Good
Weight: 179
Soreness: N/A

breakfast
2 whole eggs
2 slices of whole wheat or multigrain toast
2 scoop of protein (shake)

meal 2 around 8:45-9 a.m.
protein shake
1/4 cup of almonds

Lunch
1 chicken breasts (approx 6 oz)
1 cup of rice
1 cup of greeen beans

meal 4 (Around 2:30-3 p.m.)
1.5 cans of tuna
2 slices of whole wheat or multigrain bread
light mayo

pre-workout (around 4:30-5 p.m.)
1/4 cup of almonds
Apple (love apples)

post-workout
1 1/2 scoop protein
poweraid

dinner
fish flounder 8 ounces
1 sweet potato
string beans

bedtime
1 scoop of casein protein
2 tbsp of pb

WORKOUT:

Leg ext- 2 or 3 sets of 15-20 to get blood flowing

Squat - reduced weights for strict form. Focus was on form and depth of squat.
Warm up
10@135
10@185

4@295
4@305
2@315

What the hell!!! Just didn't have it for squat today!!! Damn it!

Leg Curl
10@110
10@130
8@150
6@170

Heavier than last week.

Standing calf with pause at bottom end
8@200
7@240
7@240

better than last week

Seated calf
10@185
10@195

For me... if squats suck than the workout kinda fells like crap! Other exercises were better but damn squat is wear its at!!!

Same workout day supplements.
Max CLA - 1 cap morning noon and night
Vitamin C- 1 cap morning noon and night
Flaxseed oil caps - 1 cap morning noon and night
Vitamin- 1 pill morning noon and night
Mineral/electrolyte- 1 pill morning noon and night
glutamine mixed in shakes in am and pm
Green tea extract caps morning noon
xtend mixed in water during and at end of workout
cellmass mixed in water during and at end of workout
BCAA's- 8 pills morning noon and night
Whey protein
Casein

 

[clafont]

Wednesday April 28, 2010

Mood: Good
Weight: 180
Soreness: Legs slightly sore

breakfast
2 whole eggs
2 slices of whole wheat or multigrain toast
2 scoop of protein (shake)

meal 2 around 8:45-9 a.m.
protein shake
1/4 cup of almonds

Lunch
2chicken breasts (approx 6 oz each)
1 cup of rice
1 cup of cauliflower

meal 4 (Around 2:30-3 p.m.)
1 cans of tuna
2 slices of whole wheat or multigrain bread
light mayo

pre-workout (around 4:30-5 p.m.)
1/4 cup of almonds
Apple

post-workout
1 1/2 scoop protein
poweraid

dinner
Large chicken breast
Sweet potato



bedtime
1 scoop of casein protein
2 tbsp of pb

WORKOUT:

Barbbell behind the neck press shoulder press
10@80lbs
6@125
4@135
1@140
3@135

Lateral raise
10@35
7@45
5@55

Rear raise
10@35
7@40
7@45

Upright row cable
10@120
10@140

Barbell shrug
8@275
5@305

Same workout day supplements.
Max CLA - 1 cap morning noon and night
Vitamin C- 1 cap morning noon and night
Flaxseed oil caps - 1 cap morning noon and night
Vitamin- 1 pill morning noon and night
Mineral/electrolyte- 1 pill morning noon and night
glutamine mixed in shakes in am and pm
Green tea extract caps morning noon
xtend mixed in water during and at end of workout
cellmass mixed in water during and at end of workout
BCAA's- 8 pills morning noon and night
Whey protein
Casein

 

[clafont]

Saturday April 24, 2010

Mood: TIRED
Weight: 180
Soreness: N/A

breakfast
2 whole eggs
2 slices of whole wheat or multigrain toast
2 scoop of protein (shake)

meal 2 around 8:45-9 a.m.
protein shake
1/4 cup of almonds


Lunch
2 chicken breasts (approx 6 oz)
1 cup of rice - using the microwavable brown minute rice
1 cup of veggies

meal 4 (Around 2:30-3 p.m.)
1 can of tuna
2 slices of whole wheat or multigrain bread
light mayo

Meal 5
apple
1/4 almonds

dinner
Lean ground round
Sweet potato

bedtime
1 scoop of casein protein
2 tbsp of pb


Soooo tired from 4 days in a row.

Back

Hyperextension x 3 to warm up lower back. Done with bodyweight.

Pullup

Bodyweight x 10
Bodyweight plus 20 lbs x 8
Bodyweight plus 30 lbs x 5

T bar wide
8@135
7@140
5@145

Dumbbell isolation row
10@85
6@90
4@100

Cable row close grip

10@145
8@165
4@200

Really started to get tired.

Biceps

Barbell curl
7@95
7@100
5@105

Dumbbell incline curl
10@25
7@30
6@35


Preacher bench one arm curl
10@25
7@30
5@35


Same workout day supplements.
Max CLA - 1 cap morning noon and night
Vitamin C- 1 cap morning noon and night
Flaxseed oil caps - 1 cap morning noon and night
Vitamin- 1 pill morning noon and night
Mineral/electrolyte- 1 pill morning noon and night
glutamine mixed in shakes in am and pm
Green tea extract caps morning noon
xtend mixed in water during and at end of workout
cellmass mixed in water during and at end of workout
BCAA's- 8 pills morning noon and night
Whey protein
Casein

 

[clafont]

Leaving for trip tomorrow morning and back Monday morning.

 

[clafont]

Trip wrecked my diet. Tried getting close to the number of meals and the quality food but it was difficult. Monday was a crap day. Plane was delayed and was supposed to get home for 1030 and got home for 230. Minimal sleep. Did a chest and tri limited workout on trip with what was available in the so called "gym."

Monday May 3rd, 2010

The trip itself was fun and relaxing and I needed to have a little break from work.Thursday April 22, 2010

Mood: Good but worn out from getting up at 4 am to get to airport and waiting for plane.
Soreness: N/A


WORKOUT:

Backed off a bit on squat because of low energy and lack of sleep.

Leg ext- 2 or 3 sets of 15-20 to get blood flowing

Squat - reduced weights for strict form. Focus was on form and depth of squat.
Warm up
10@135
10@185

10@235
6@285

Leg Curl
10@130
8@150
8@170
4@190

Leg extension
10@160
10@200
6@210

Standing calf with pause at bottom end
8@200
7@240
6@260

Seated calf
10@150
10@160
10@170

Same workout day supplements.
Vitamin C- 1 cap morning noon and night
Flaxseed oil caps - 1 cap morning noon and night
Vitamin- 1 pill morning noon and night
Mineral/electrolyte- 1 pill morning noon and night
glutamine mixed in shakes in am and pm
Green tea extract caps morning noon
xtend mixed in water during and at end of workout
cellmass mixed in water during and at end of workout
BCAA's- 8 pills morning noon and night
Whey protein
Casein

 

[clafont]

Tuesday May 4, 2010

Mood: Good, rested - good night sleep recovered from trip
Soreness: Extremely sore to touch around patella tendon - Maybe from doing squats on the front of my foot???

breakfast
2 whole eggs
2 slices of whole wheat or multigrain toast
2 scoop of protein (shake)

meal 2 around 8:45-9 a.m.
protein shake
1/4 cup of almonds


Lunch
1 chicken breasts (approx 6 oz)
1 cup of rice - using the microwavable brown minute rice
1 cup of veggies

meal 4 (Around 2:30-3 p.m.)
Had to to a protein shake due to 2 hour meeting.

Meal 5
apple
1/4 almonds

dinner
Lean ground round
White potato
cup of carrots

bedtime
1 scoop of casein protein
2 tbsp of pb

Back

Hyperextension x 3 to warm up lower back. Done with bodyweight.

Pullup

Bodyweight plus 25lbs x 10
Bodyweight plus 30 lbs x 8
Bodyweight plus 40 lbs x 5

T bar wide
[email protected]
[email protected]
[email protected]

Dumbbell isolation row
10@90
8@95
4@100

Cable row close grip

10@165
8@185
4@205

Biceps

Barbell curl
8@95
7@100
5@105

Dumbbell incline curl
10@30
7@35
4@40


Cable curl isolation
6@65
4@70
2@75


Same workout day supplements.

Vitamin C- 1 cap morning noon and night
Flaxseed oil caps - 1 cap morning noon and night
Vitamin- 1 pill morning noon and night
Mineral/electrolyte- 1 pill morning noon and night
glutamine mixed in shakes in am and pm
Green tea extract caps morning noon
xtend mixed in water during and at end of workout
cellmass mixed in water during and at end of workout
BCAA's- 8 pills morning noon and night
Whey protein
Casein

 

[SBT]

hope you get some much needed rest!