Westside For Fat Bastards II

[Marz]

Training: http://www.t-nation.com/findArticle.do?article=05-100-training

Diet: Clean Bulk
High protein, moderate carbohydrates and healthy fats.

Supplements: The Basics
Whey protein, CEE, multivitamin, b-complex, xtend, and basic cuts.

Split:
Sunday: ME Upper Body
Tuesday: Lower Body Workout
Thursday: Repitition Upper Body

I am going to be ordering a sled soon as possible so I can get started on some GPP work.

[Marz]

Flat Bench Press
95x 5, 95x 5, 100x 3

Dumbbell Floor Press (palms in)
30x 10, 35x 8, 40x 6

Lat Pulldown
100x 10, 110x 8, 110x 8
-superset-
Standing Face Pulls to neck
80x 10, 80x 10, 100x 8

Hammer Curls
25x 10, 30x 8, 35x 6

Crunch 1x 20
Swiss Ball Crunch 1x 20
Machine Crunch 80x 20
Hanging Knee Raises 1x 10

I really tried hard today. I felt a little sick before workout and felt a lot better at the gym. That last set of Floor Presses I felt like a popped a blood vessel in my eye. I know this isn't a lot of weight for you guys, but it's a lot for me. Felt overall was a good workout.

Overall: A

[Marz]

Ahe: 14
Height: 5' 7"
Weight: 213
Body fat: 36.5 %

Shoulders: 48"
Chest: 41"
Waist 42"
Upper Arms: R 13 1/2" L 14"
Calves: R 16" L 16"
Neck: 16"

Obviously I am fat, I know that. I would like to hit 20% body fat before the next season. Wanting to hit weight of 230 to play lineman next year.

[Marz]

Taking it easy, a little sore today. Just do some ice and ibuprofen tonight.

[Marz]

Box Squat
135x 8, 155x 6, 175x 4

Step-up
50x 10, 50x 10, 50x 10

Pull-through
120x 10, 120x 12, 140x 10

Smith Shrug
170x 10, 170x 10, 170x 10
-superset-
Wrist Roller
45x 30 sec., 45x 30 sec., 45x 30

That was the first time I have ever squatted on a box. It was a lot harder and more painful then I thought. My quadriceps ad hamstrings are sore as hell right now, DOMS will be crazy tomorrow. My forearms were in pain from that last superset. Only three days, already got calluses on my hands. :)

Overall: B

[Marz]

Rest day today. Pretty sore from yesterday, walking up and down the stairs at my school seemed to loosen up my legs a bit. My ass has never hurt like this before though. :o

[Marz]

Bench Press
85x 13, 85x 10, 85x 8 (90 sec. rest between sets)

Lat Pulldown
80x 12, 100x 10, 120x 8
-superset-
Face Pull
80x 12, 100x 10, 120x 8

Dumbbell Shoulder Press
25x 15, 30x 12, 35x 10

Barbell Curl
45x 12, 55x 12, 65x 8
-superset-
Close-Grip Press
65x 12, 75x 10, 85x 8

Swiss Ball Crunch
25x 15, 25x 15, 25x 15
-superset-
Dumbbell Side Bend
30x 15, 40x 15, 50x 15

Workout went very well, we are starting to get a lot of buisness at my gym and it becomes tough to use what I had planned for that day. But today went very well, I can already see some good increases in strength. My triceps weren't as strong today though.

Overall: A

[Marz]

This is my last workout for a while. My gym is closed and I am going up to PA for a week or so. Spend thanksgiving with my family. I will make sure to eat 6 meals a day and don't over do it. So, hopefully this will workout and I will start back up ASAP. In 2 days before I leave I will post up my first week stats with weights, and measurements and what else. I know it won't be much, but it will give me an estimate as if what I'm doing now will help me slim down a little.

[Matt76]

keep it up man. I've always wanted to see somebody's progress on this program

[exmgq]

congrats on starting so young. youll be a beast one day if you stick to it.

[Marz]

Thanks guys for the support! I'll be back in a week or so and start back up. I'll take weigh in tomorrow and measurements and see what progress (if any) I made my first week. :)

[Marz]

Weight: 211.4 -1.6 lbs.
Body fat: 35 -1.5 %
Height: 5'8"

Upper Arm: R 14" +1/2" L 14"
Waist: 41" -1"
Quads: R 24" L 24"
Calf: R 16" L 16"
Chest: 42" +2"
Shoulders: 48"
Neck: 16"

Results are so far so good for the first week. I feel like if I stick with what I'm doing, add some cardio I can get down to 20% body fat. Markings in red are changed measurements. :)

[Marz]

Today I went to the gym and just messed around for my last day at the gym for a few days. Me and my dad had a contest at who could incline press the most on this one machine. I got to 170, he got to 180 and dropped, so he beat me :( But I did have a good 100 lbs. on him with leg press.

[HERCBRUTE]

no doubt...keep it up brother!
HCB

[Marz]

no doubt...keep it up brother!
HCB

Thanks man!

[Marz]

I have gotten back from my trip. I ate out a lot, but I tried getting the protein in and skipped the worst foods. Probably gained a pounds. I did do 3 days of conditioning while I was there doing running and sorts. I will get back to working out on sunday and start back up again.

[Marz]

Bench Press
105x 4 +5 lb. +1 rep

Dumbbell Floor Press
35x 10, 40x 8, 45x 6 +5 lb.

Lat Pulldown
120x 10, 120x 10, 140x 8 +10 lb.
-superset-
Face Pull
100x 10, 120x 8, 120x 8 +10 lb.

Hammer Curl
30x 10, 35x 8, 40x 6 (sloppy) +5 lb.

Crunches x 20
Swiss Ball Crunch x 20
Machine Crunch 80x 20
Knee Raises x 15 +5 reps

This was the best workout so far, last time I did bench press I thought I was supposed to do 3 sets of 3-5 reps, today I just did the one set of max reps and I was a lot stronger. The reps were controlled very well and strict, I didn't have a spotter so I went 1 rep shy of failure. Everything else went well, I rigged up the floor press for better leverage to get the dumbbells in place and that helped out a lot more. The hammer curls I just had the ego rolling at this point, very sloppy, should have just stook with more reps instead of weight.

Overall: A

[Marz]

Resting today, not as sore as the first week. Feeling pretty good.

I might as well post up what I eat here. I don't know if I will post up macros, maybe just for protein though, I'll see how it goes.

Meal 1
- cup 2% cottage cheese
- 2 packages oatmeal
- 1 cup 1% milk
- 1 cup grape juice
- 16 oz water
- cee, multivitamin, vitamin c, b-complex, 2 omega 3-6-9

Meal 2
- 1 burrito
- 1 piece chicken (4-5 oz)
- 1 cup lettuce
- 2 tbs. ranch dressing
- 2 chocolate milk

Meal 3
- 1 gatorade
- 1 candy bar
- 32 oz water
- multivitamin, vitamin c, 2 omega 3-6-9

Meal 4
- 4 slices pizza
- 64 oz water

Meal 5
- 1 cup cottage cheese
- 16 oz water
- melatonin, 2 omega 3-6-9

My diet is shit right now, I don't have anything at home to eat that's healthy. I am going shopping tonight to buy some better foods that I'll eat. My diet isn't the best, but I will try to improve as I go on.

[Semag]

good job bro... I agree, your diet needs some work ;)

if you need help, i'm sure the guys here can fix ya up. Good luck bro!

[Marz]

good job bro... I agree, your diet needs some work ;)

if you need help, i'm sure the guys here can fix ya up. Good luck bro!

Thanks man, I have read up a lot on diet. I think I have a pretty clear look on how a good diet looks. Only problem is I lack the discipline and time schedule. I only 1 meal during school and problably have at least 2 meals. And the candy, I need to throw away :D And sometimes I just don't feel like cooking or my parents are going out to eat and I'm looking forward to eating some junk. Hopefully as I go on I will get my discipline in order and make sure to eat healthier and get everything I need in.

Got lower body work tonight.

[F-Mac]

Looks good thus far. For the diet you should probably just try slowly phasing out the junk if you're having a hard time with discipiline. Don't do it all at once or you'll be more likely to go back to it after a few days. And give yourself a cheat meal once or twice a week to keep yourself happy...:)

Good luck, you'll be putting up big numbers in no time!

[Semag]

one thing i've noticed with diet is to get a routine, or like a "core" set up. The core can be a certain amount of certain things that you know the exact macros of, and then you make your meal based around those... like... if you have a core of a cup of cottage cheese, and some salad with OO and balsamic vinegar on it... you know how much protein you got, and how much fat, and hten you make up the difference with some stuff that you feel like for the day.

If you do this, or even plan out several full days worth of meals and keep to it, the extra regimentation will take the "taste" out of picking food, and you'll be much more healthy for a while... which can grow on ya. Besides, you got a day of cheating a week, so it's not that bad :)

[Marz]

Looks good thus far. For the diet you should probably just try slowly phasing out the junk if you're having a hard time with discipiline. Don't do it all at once or you'll be more likely to go back to it after a few days. And give yourself a cheat meal once or twice a week to keep yourself happy...:)

Good luck, you'll be putting up big numbers in no time!

Thanks F-Mac. I have been trying to weed out the junk food, but I find myself occasionally cheating. Now I don't know what you guys classify as a cheat meal, but my parents most the time cook dinner for me. Like tonight were having some tacos, I don't know how bad that is just some ground beef (85-90% lean) and taco seaoning, lettuce, salsa, and a basic taco shell, eat about 4-5 of those (I love them). And I'll make sure to get some scheduled cheat meals every now and again. :)

[Marz]

one thing i've noticed with diet is to get a routine, or like a "core" set up. The core can be a certain amount of certain things that you know the exact macros of, and then you make your meal based around those... like... if you have a core of a cup of cottage cheese, and some salad with OO and balsamic vinegar on it... you know how much protein you got, and how much fat, and hten you make up the difference with some stuff that you feel like for the day.

If you do this, or even plan out several full days worth of meals and keep to it, the extra regimentation will take the "taste" out of picking food, and you'll be much more healthy for a while... which can grow on ya. Besides, you got a day of cheating a week, so it's not that bad :)

Sounds good, I'll try and count out macros, I am not always certain what the macros at school are (probably not good), but I will look at calorie king or nutridata to look them up. I'll try that out the rest of this week and see how it goes. Thanks for the advice! :)

[Marz]

Box Squat
140x 8, 160x 6, 180x 5 +5 lb. +1 rep!

Step-up
50x 10, 50x 10, 60x 8 +10 lb. -2 reps

Pull-through
140x 10, 160x 8, 160x 8 +10 lb. -2 reps

Shrug
190x 10, 190x 10, 190x 10 +20 lb.
-superset-
Wrist Roller
50x 30 sec., 50x 30 sec., 50x 30 sec. +5 lb.

Great workout! I really pushed myself today. I was killed after the box squats, the step-ups were pretty much hell. Going up in weight felt real good tonight. Pull-throughs felt good. The shrug and wrist roller superset is torturous. I am going to get some chalk to help with that (i don't use straps) and the pump is amazing.

Overall: A

Meal 1
- 1 cup cottage cheese
- 2 packages oatmeal
- 2 cups skim milk
- 16 oz water
- multivitamin, b-complex, vitamin c, 2 omega 3-6-9

Meal 2
- 1 slice pizza
- 1 corn dog
- 1 cup lettuce
- 2 tbs. ranch dressing
- 2 chocolate milk

Meal 3
- 1 1/2 scoop whey
- 16 oz skim milk
- 2 oz beef jerky
- 1/2 cup grape juice
- 16 oz water
- cee, multivitamin, vitamin c, 2 omega 3-6-9

Meal 4
- 1 protein bar
- 2 scoops xtend in 20 oz water
- 2 oz beef jerky

Meal 5
- 2-4 tacos with lettuce, salsa, cheese
- 36 oz water

Meal 6
- 1 cup cottage cheese
- 2 omega 3-6-9

[Marz]

A little sore today, I hurt my left ankle though. It's healing up fine, not much of a problem.

Meal 1
- 1 protein bar
- 1 cup cottage cheese
- 1 cup skim milk
- multivitamin, b-complex, vitamin c, and 2 omega 3-6-9

Meal 2
- 1 cup lettuce
- 2 tbs. ranch dressing
- ham and cheese sandwhich
- beef-a-roni
- 2 chocolate milk
- scalloped potatoes

Meal 3
- 1 protein bar
- 1/2 cup cottage cheese
- 1 cup milk
- 32 oz water
- cee, multivitamin, vitamin c, and 2 omega 3-6-9

Meal 4
- 8 slices bacon (microwaved)
- 4 egg whites, 1 whole egg
- 69 oz water

Meal 5
- 1 cup cottage cheese
- 16 oz water
- 2 omega 3-6-9

[Semag]

*chuckles* man, you're gonna have to learn aobut things in your diet, like ranch dressing, ham&cheese sandwhich, beef-a-roni, chocolate milk, and bacon? ;)

[WSBB24]

*chuckles* man, you're gonna have to learn aobut things in your diet, like ranch dressing, ham&cheese sandwhich, beef-a-roni, chocolate milk, and bacon? ;)

I think he's doing an awesome job so far. Personally....I lost close to 80lbs since I came to college 4 years ago. I went from 262 to 175 last summer. Since then Ive bulked back up to close to 220 this year.

I must say from my own personal experience you can't go TOO strict TOO fast on the diet or its just going to be that....a diet...and temporary.

To really lose weight you need to slowly alter what you eat.....you certainly didn't get fat overnight.....so your not going to LOSE it overnight either.

I'd say so long as he slowly cuts things out of his diet that aren't neccessary...the more likely he is to keep losing weight and improving his health at the same time.

I'd rather see someone lose 15lbs and KEEP it off....then lose 30lbs, only to rebound and put 35 back on.

[Marz]

*chuckles* man, you're gonna have to learn aobut things in your diet, like ranch dressing, ham&cheese sandwhich, beef-a-roni, chocolate milk, and bacon? ;)

I know, I understand how bad those foods are.

Ranch dressing - bad saturated fats
Ham and cheese - ham isn't very lean, and the cheese has a lot of bad fats
Beef-a-roni - tastes like it's for dieters, beef isn't very lean, simple cabr saren't the best
Chocolae milk - too many simple carbs
Bacon - too many fats, not very lean

Bacon: only thing in the house meat-wise, I needed something like it.

[Marz]

I think he's doing an awesome job so far. Personally....I lost close to 80lbs since I came to college 4 years ago. I went from 262 to 175 last summer. Since then Ive bulked back up to close to 220 this year.

I must say from my own personal experience you can't go TOO strict TOO fast on the diet or its just going to be that....a diet...and temporary.

To really lose weight you need to slowly alter what you eat.....you certainly didn't get fat overnight.....so your not going to LOSE it overnight either.

I'd say so long as he slowly cuts things out of his diet that aren't neccessary...the more likely he is to keep losing weight and improving his health at the same time.

I'd rather see someone lose 15lbs and KEEP it off....then lose 30lbs, only to rebound and put 35 back on.

Yeah, my diet is poor. But the first week I had with this sort of diet, I lost 1 lb. look back at the stats posted up. I will also be posting up stats next saturday.

[Marz]

Bench Press (reps with 85 lb.)
85x 17, 85x 15, 85x 12 +5 reps

Lat Pulldown
100x 12, 120x 10, 140x 8
-superset-
Face Pulls
100x 12, 120x 10, 140x 8

Dumbbell Shoulder Press
30x 15, 35x 12, 40x 9 +5 lb. -1 rep

Barbell Curl
50x 12, 60x 10, 70x 8 (sloppy) +5 lb.
-superset-
Close-Grip Press
70x 12, 80x 10, 90x 6 +5 lb.

Swiss Ball Crunch
25x 15, 25x 15
-superset-
Side Bends
35x 15, 45x 15, 55x 15 +5 lb.

I am frustrated today. Poor preworkout nutrition (need whey!!!). My Dad was real tired from a trip yesterday so we went later (big mistake). My routine has me benching too much and it's killing me. I had to get some guy to help get 90 lb. off of my gut when I was doing close-grip presses. Weight and reps are going up, just really frustrated with it.

Overall: C

Diet:
Meal 1
- 1 protein bar
- 1 cup cottage cheese
- 1 1/2 cup skim milk
- multivitamin, vitaminc c, b-complex, 2 omega 3-6-9

Meal 2
- 1 cup lettuce
- 2 tbs. ranch dressing
- 2 steak and cheese sandwhichs
- 2 chocolate milk

Meal 3
- 1 scoop whey
- 60 oz water
- 1/2 cup cottage cheese
- 1 cup OJ
- cee, multivitamin, vitamin c, omega 3-6-9

Meal 4
- 1 protein bar
- 3 scoops xtend

Meal 5
- 1 cup noodles
- 1/2 lb. ground beef
- few tbs. sause

Meal 6
- 1 cup cottage cheese
- 2 omega 3-6-9

[Semag]

I know, I understand how bad those foods are.

Ranch dressing - bad saturated fats
Ham and cheese - ham isn't very lean, and the cheese has a lot of bad fats
Beef-a-roni - tastes like it's for dieters, beef isn't very lean, simple cabr saren't the best
Chocolae milk - too many simple carbs
Bacon - too many fats, not very lean

Bacon: only thing in the house meat-wise, I needed something like it.
good bro, that's all i wanted to get across.

Sorry if it came off different, just wanted to make sure you knew that all that stuff wasn't the greatest ;)

[Marz]

good bro, that's all i wanted to get across.

Sorry if it came off different, just wanted to make sure you knew that all that stuff wasn't the greatest ;)

Don't worry, I know what's good from bad usually. Thanks for checking back up. :)

[jezze]

props for starting young...keep goal oriented and keep up the good work

[Marz]

Thanks Jezze :)

[WSBB24]

Way to hit those PR's man! You're getting stronger each day. More weight on the bar is always a good day :-)

[Marz]

Way to hit those PR's man! You're getting stronger each day. More weight on the bar is always a good day :-)

Thanks man.

I think I am going to switch exercises every 3 weeks. Move the weight up by 5-10 lb. on the second week, then just focus more on reps the third week. I am also going to switch exercises for the next 3 weeks and make sure not to do duplicate exercises etc.

[Marz]

Diet:
Meal 1
- 1 cup cottage cheese
- 1 package oatmeal
- 1 cup skim milk
- multivitamin, vitaminc c, b-complex, and 2 omega 3-6-9

Meal 2
- 1 cup lettuce
- 2 tbs. ranch dressing
- 2 breaded chicken patties
- 2 chocolate milk

Meal 3
- 2 ham and cheese sandwhichs
- 1/2 oz beefy jerky
- 32 oz water
- cee, multivitamin, vitamin c, 2 omega 3-6-9

Meal 4
- chili or 2 pieces of chicken, 1 cup rice, and olive oil
- 32 oz water

Meal 5
- 1 cup cottage cheese
- melatonin, omega 3-6-9

Seems when I get bad days the next is a good day, today was a lot better. I am starting to be more disciplined as well. My homeroom had donuts this morning and I never ate one. Also went to the store and got a lot of food too!

[WSBB24]

Thanks man.

I think I am going to switch exercises every 3 weeks. Move the weight up by 5-10 lb. on the second week, then just focus more on reps the third week. I am also going to switch exercises for the next 3 weeks and make sure not to do duplicate exercises etc.

Thats the way to be man. Changing it up is one of the key's to progression :-)

[Marz]

Monday - ME Upper Body
Incline bench press 3-5 reps

Flat dumbbell bench press 3 sets 6-10 reps

Chest supported row 3 sets 8-12 reps
-superset-
Rear delt flyes 3 sets 8-12 reps

Zottmann curls 3 sets 6-10 reps

Decline sit-ups 1 set 10-15 reps
Leg lifts 1 set 10-15 reps
Ab wheel 1 set 10-15 reps
Crunches 1 set 10-15 reps

________________________________________
Wednesday - Lower Body Work
Trap bar deadlift 3-5 reps

Bulgarian split squat 3 sets 8-12 reps

Hyperextensions 3 sets 8-15 reps

Dumbbell shrugs 3 sets 3 sets 10-15 reps
-superset-
Plate pinching 3 sets 30 sec.

________________________________________
Friday - Repitition Upper Body
Dumbbell benches on swiss ball 3 sets max reps (90 sec. rest)

Bent-over dumbbell rows 3 sets 8-12 reps
-superset-
Seated dumbbell power cleans 3 sets 8-12 reps

Bradford press 3 sets 8-15 reps

Alternate dumbbell curls 3 sets 8-12 reps
-superset-
Triceps pushdowns 3 sets 8-12 reps

Hanging leg raises 3 sets 10-15 reps
-superset-
Lateral bridge 3 sets 30-60 sec.

My main focus tis week is form, last week my form was horrible in two workouts. I'm going to let my ego calm down for the next few weeks and really get my form down before seriously bounding down the weights. I didn't quite follow the program as well, so I re-read the whole thing and got everything down. Also, my gym doesn't have a lot of equipment to use - they are in process of getting new equipment because they added a few square feet of space to the gym just for cardio and tanning beds. So hopefully we'll get a power rack out of this if I am lucky. :)

Here's my gym: http://www.suncrestgym.com/

[Marz]

Diet:
Meal 1
- 1 cup cottage cheese
- 2 packages oatmeal
- 1 cup skim milk
- multivitamin, vitamin c, b-complex, and 2 omega 3-6-9

Meal 2
- 2 chicken breasts
- 1 1/2 cup rice
- 1 diet soda
- 16 oz water

Meal 3
- 1 large ham and cheese sandwhich
- 1 diet soda
- 16 oz water

Meal 4
- 2 chicken breasts
- 1 cup rice
- 1/2 cup of chili
- 32 oz water
- multivitamin, vitamin c, 2 omega 3-6-9

Meal 5
- 1 protein bar
- 1/2 cup cottage cheese
- 1 cup skim milk

Meal 6
- 1 cup cottage cheese
- melatonin, 2 omega 3-6-9

Staying home and resting up. Watching are varsity's AAA Championship game on TV against Nitro. Both undefeated, were up 24-21 with 3 minutes left in the 4th.

[Marz]

We just won, Nitro fumbled in over time with us 3 points up.

[Semag]

now that was a MUCH better diet my friend, keep up the good work!

[Marz]

now that was a MUCH better diet my friend, keep up the good work!

Yeah, it's a lot easier when you don't have school

[Marz]

Weight: 211.6 +.2 lb.
Body fat: 33% -2%

I am going to take measurements later about every month to show progress. So next week I will take measurements. Overall I believe in what I am doing works, it seems to be helpng me strip off the body fat and hopefully I won't hit any plataeu's along the way which is rare.

[WSBB24]

Way to lose that BF% buddy. Weight is just a # on a scale. So long as the BF keeps comming off keep up what you are doing.

[Marz]

Way to lose that BF% buddy. Weight is just a # on a scale. So long as the BF keeps comming off keep up what you are doing.

Thanks man. I am looking forward to hitting the mid 20's.

[Marz]

Incline Bench Press
100x 5

Flat Dumbbell Bench Press
30x 10, 35x 8, 40x 6

Chest Supported Row
90x 12, 140x 10, 185x 8
-superset-
Rear Delt Flyes
15x 12, 15x 12, 15x 12

Zottmann Curls
20x 10, 20x 10, 25x 6

Decline Sit-ups x 15
Leg Lifts x 10
Ab Wheel x 15
Crunches x 15

The gym added in their cardio room (with flat screen TV's) so the weight room was switched around. It's a good set-up, a lot of space. I was strong on the inclines since last time I did them. Did a quick warm-up with a hammer stength incline press because a guy was suing the incline bench. The dumbell presses went pretty easy. I was pretty strong on the rows, but the flyes really are bad. Also my hips start to cramp up as well, my hip mobility isn't very good. The zottmann curls were pretty good, kicked the shit out of my arms. The ab routine went well other then cramping in my hips.

Overall: B

Diet:
Meal 1
- 2 whole egg, 4 egg white omelette
- 1/4 lb. ham
- 3 tbs. cheese
- 2 packets oatmeal
- 32 oz water
- multivitamin, vitamin c, b-complex, 2 omega 3-6-9

Meal 2
- 1/2 lb. ground beef (90% lean)
- 1 cup rice
- 32 oz water

Meal 3
- 2 scoops whey
- 20 oz skim milk
- 1 protein bar
- cee, multivitamin, vitamin c, omega 3-6-9

Meal 4
- 2 chicken breasts
- 1 cup rice
- 32 oz water

Meal 5
- 1 cup cottage cheese
- 2 omega 3-6-9

[WSBB24]

Nice workout bro. Diets getting better too

[Marz]

Nice workout bro. Diets getting better too

Thanks, once I get in the routine it's not as hard.

I also received my lifting chalk and 5 lb. of whey today in the mail.

[Marz]

Diet:
Meal 1
- 1 cup cottage cheese
- 1 package oatmeal
- 1 cup skim milk
- 16 oz water
- multivitamin, vitamin c, b-complex, 2 omega 3-6-9

Meal 2
- 2 salsbury steak
- 1/2 cup mashed potatoes and gravy
- 1 cup lettuce
- 3 tbs. ranch dressing
- 2 chocolate milk

Meal 3
- 1 cup cottage cheese
- 1 protein bar
- 32 oz water
- multivitamin, vitamin c, 2 omega 3-6-9

Meal 4
- 1/2 rotisserie**chicken
- 3/4 cup rice
- 1 tbs. butter
- 32 oz water

Meal 5
- 1 cup cottage cheese
- 1 cup skim milk
- 16 oz water

[guyfromkop]

buy yourself a food scale, only a couple bucks and it's worth it big time

[Marz]

buy yourself a food scale, only a couple bucks and it's worth it big time

I'll look for one. Thanks for the suggestion.

[Marz]

Trap Bar Deadlift
190x 3

Bulgarian Split Squat
40x 12, 50x 10, 60x 8

Hyperextensions
25x 15, 25x 15, 35x 15

Dumbbell Shrug
60x 15, 65x 12, 80x 10
-superset-
Platr Pinching
20x 30 sec., 20x 30 sec., 20x 30 sec.

This wasn't a bad workout, it's hard to change up the workouts. I used my chalk tonight and had a lot of good experiences with it. Trap bar deadlifts were interesting, definately going to rest up since they're pretty tough on the CNS. Bulgarian split squats were a little tough, got toe cramps and it was a hard movement to go low on.

Overall: B

Diet:
Meal 1
- 1 cup cottage cheese
- 2 packets oatmeal
- 2 cups skim milk
- multivitamin, vitamin c, b-comlex, 2 omega 3-6-9

Meal 2
- 2 breaded chicken sandwhich's
- 1 cup lettuce
- 2 tbs. ranch dressing
- 2 chocolate milk

Meal 3
- 2 scoops whey
- 16 oz skim milk
- 1 cup skim milk
- 1 cup grape juice
- cee, multivitamin, vitamin c, omega 3-6-9

Meal 4
- 1 protein bar
- 3 scoops xtend
- 16 oz water

Meal 5
- 2 chicken breasts
- 1 cup rice
- 32 oz water
- 2 tbs. olive oil

Meal 6
- 1 cup cottage cheese
- 16 oz water

[WSBB24]

Nice workout bro. Diet is DEFINETLY improving. Keep it up!

[Marz]

Thanks man.

[Marz]

Diet:
Meal 1
- 2 packets oatmeal
- 1/2 cup cottage cheese
- 2 cups skim milk
- multivitamin, vitamin c, b-complex, 2 omega 3-6-9

Meal 2
- 2 steak and cheese sandwhichs
- 1 cup lettuce
- 2 tbs. ranch dressing
- 2 chocolate milk

Meal 3
- 1/2 cup cottage cheese
- 1 protein bar
- 32 oz water
- multivitamin, vitamin c, 2 omega 3-6-9

Meal 4
- 1 cup baked potato soup
- ham and swiss on rye sandwhich
- 1 piece bread
- 20 oz diet coke
- 32 oz water

Meal 5
- 1 cup cottage cheese
- 1 cup skim milk
- 2 omega 3-6-9

[guyfromkop]

did you start weighing your food yet? you'll be suprised believe me

[Marz]

did you start weighing your food yet? you'll be suprised believe me

Not yet man, I did see BB.com had one for 6.99. I don't really want to order from them, but if I can't find one local I will buy that. Does any shopping places have one such as walmart, target, etc?

[guyfromkop]

yea they all should have it, i got one for like 2.50 at bed bath and beyond, your mom may even have one tucked away someplace, ask her.

[Marz]

Dumbbell Swiss Ball Presses
30x 20, 30x 21, 30x 17

Bent-Over Dumbbell Rows
40x 12, 60x 10, 80x 8
-superset-
Seated Dumbbell Power Cleans
20x 12, 25x 10, 25x 10

Bradford Press
65x 15, 70x 12, 75x 10

Alternate Dumbbell Curls
25x 12, 25x 12, 30x 10
-superset-
Rope Pressdown
60x 12, 80x 12, 100x 10

Hanging Leg Raises
x 10, x 10, x 10
-superset-
Lateral Bridge
x 30 sec., x 30 sec., x 30 sec.

Workout went well, I felt I accomplished everything for today. Felt good on the bent-over rows hitting the 80 lb. dumbbell. I am pretty happy with how good my rows are. I am really looking forward to improving my overhead press (which is lagging terribley I know). Ab work went well.

Overall: A

[guyfromkop]

and dont order from bb.com

[Marz]

and dont order from bb.com

:D Got it.

Diet:
Meal 1
- 1 protein bar
- 1/2 cup cottage cheese
- 1 cup skim milk
- multivitamin, vitamin c, b-complex, 2 omega 3-6-9

Meal 2
- 1 cup lettuce
- 1 tbs, ranch dressing
- 2 tbs. bacon bits
- 1 burrito
- 1 bbq pork
- 2 chocolate milk

Meal 3
- 2 scoops whey
- 16 oz skim milk
- cee, multivitamin, vitamin c, 2 omega 3-6-9

Meal 4
- 1 scoop whey
- 12 oz skim milk
- 1 breaded chicken sandwhich
- 7 waffle fries
- 3 tbs. ketchup
- 1 cup diet soda

Meal 5
- 1 cup cottage cheese
- melatonin, 2 omega 3-6-9

[Marz]

Weight: 213.2 +1.6 lb.
Body fat: 32.5% -.5%
Height: 5' 7"

Upper arms: R 14" L 14"
Waist: 40" -1"
Thighs: R 24" L 24"
Calves: R 16" L 16 1/2" +1/2" L
Chest: 42"
Shoulders: 47" -1"
Neck: 16"
Forearms: R 12" L 12"

[Marz]

Incline Bench Press
105x 5 +5 lb.

Flat Dumbbell Bench Press
35x 10, 40x 8, 45x 6 +5 lb.

Chest Supported Row
100x 12, 150x 10, 195x 8 +10 lb.
-superset-
Rear Delt Flyes
20x 12, 20x 12, 20x 12 +2 lb.

Zottmann Curls
20x 12, 20x 12, 25x 10 +2 reps 3rd +4 reps

Decline Sit-ups x 15
Leg Lifts x 12 +2 reps
Ab Wheel x 15
Crunches x 15

Awesome workout! I really killed those rows today, and felt real strong. The rows aren't my favorite but I am quite strong on them. 5 lb. increase on most lifts is real good, incline press was pretty easy. My upper quadriceps keep cramping up during ab work, so I had to stop for a second or two on the ab wheel. Trying to get more hip mobility and stretching to improve that.

Overall: A

[Marz]

Trap Bar Deadlift
200x 3 +10 lb.

Bulgarian Split Squat
60x 12, 60x 12, 70x 8 +20 lb. 2nd +10 lb. +2 reps 3rd +10 lb.

Hyperextension
45x 15, 45x 15, 45x 15 +10 lb.

Dumbbell Shrug
65x 15, 75x 12, 85x 10 +5 lb. 2nd +10 lb. 3rd +5 lb.
-superset-
Plate Pinching
20x 30 sec., 20x 30 sec., 20x 30 sec.

Awesome workout!! Weights are up by 10-20 lbs. on most lifts. I hit the 200 on the trap bar dead for 3 reps, felt like I could do more. I tried what RipStone suggested for a warm-up and that worked great! Split squats are a little touch, but they're getting better. Hyperextensions were pretty sick, my legs were pumped and shaking during the set, really crazy feeling. Shrugs went well, I don't understand if my pinching should be increased or not, I tried adding 2.5 lb. to it, but it seemed to difficult.

Overall: A

[WSBB24]

great job man. Weights AND reps going up! Awesome work!

[Marz]

Thanks man!

[Marz]

Dumbbell Swiss Ball Press
35x 15, 30x 22, 30x 20 +5 lb. -5 reps 2nd +1 rep 3rd +3 reps

Bent-Over Dumbbell Rows
45x 12, 65x 10, 85x 8 +5 lb.
-superset-
Seated Dumbbell Power Clean
20x 15, 20x 15, 25x 12 +3 reps 2nd +5 reps -5 lb. 3rd +2 reps

Bradford Press
70x 15, 75x 12, 80x 10 +5 lb.

Alternate Dumbbell Curl
25x 12, 25x 12, 30x 10
-superset-
Rope Pressdown
60x 12, 80x 12, 100x 10

Leg Raise
x 10, x 10, x 10
-superset-
Lateral Bridge
x 30 sec., x 30 sec., x 30 sec.

Not the best workout today, got some increases in weight. My arms were really fatigued for some reason, so nothing moved there. The rows were hell, the 85's handles were pretty shitty and hurt my hand during the set. Bradford press went well, I got a really weak military press.

Overall: B

[Marz]

Weight: 217.5 +4.3 lb.
Body fat: 32.5%

My diet has been lacking lately, so this week I am focusing on getting the meals in and eating right.

My Goals:
- Bench 150 for 1 rep
- Squat 270 for 1 rep
- Dead lift 270 for 1 rep
- Hit 230 at 20-25% body fat

These goals I hope to complete by the transition season to the in-season. I have a good 8 months when the dead line is. So hopefully I will stick with my goals and keep lifting. My bench is really weak right now, so my thoughts are to not push it and gradually raise it. But if I can go over, I will.

[Marz]

Incline Bench Press
110x 5 +5 lb.

Flat Dumbbell Press
40x 10, 45x 8, 50x 4 +5 lb. 3rd -2 reps

Chest Supported Row
105x 12, 155x 10, 200x 8 +5 lb.
-superset-
Rear Delt Flyes
20x 12, 20x 12, 20x 12

Zottmann Curl
25x 12, 25x 12, 25x 12 +5 lb.

Decline Sit-up x 15
Leg Lift x 15 +3 reps
Ab Machine 100x 15
Crunches x 15

Good workout today. Incline presses felt good, I probably could have hit 115 today, but I thought I would play it safe. The last set of the dumbbell presses were tough, the 50's were tough to get up and only got the 4 instead of the 6 I was intending to get. Rows went well as always, finally got the 200 for 8. No ab wheel because I couldn't find the damn thing.

Overall: A

[Marz]

Trap Bar Deadlift
210x 5 +10 lb. +5 reps

Bulgarian Split Squat
50x 12, 50x 12, 50x 12 -10 lb.

Hyperextension
45x 15, 45x 15, 45x 15

Dumbbell Shrug
45x 15, 65x 15, 75x 15 -20 lb. 2nd -10 lb. +3 reps 3rd -10 lb. +5 reps
-superset-
Plate Pinching
20x 30 sec., 20x 30 sec., 20x 30 sec.,

Took it easy today, I hit the deadlifts very well today, quite happy about them. Took everything else easy and focused on getting a full range of motion and form. And I feel I need to deload next week to help my CNS. My last workout is this thursday and I am off to my family for Christmas.

Overall: C

[WSBB24]

Things are looking good here bro.

Rest and heal up.....its the holidays :D

[Marz]

Thanks, I am going to take it easy over the break and try and eat as much food as I can. :)

[WSBB24]

Thanks, I am going to take it easy over the break and try and eat as much food as I can. :)

You and I both bro. My diet / cardio *shudder* routine starts on january 1st...


I got my first real meet to train for on April 1st 2006 :D

[Marz]

Good luck on that.

I am going to start doing deload weeks every 5 weeks (I feel like shit kinfda right now, I feels weird). I'll post up my workout a little later tonight. I will be leaving tomorrow.

[Marz]

Swiss Ball Press
25x 35, 25x 30, 25x 30

Bent-Over Dumbbell Row
45x 12, 65x 12, 85x 12
-superset-
Seated Dumbbell Power Clean
25x 10, 25x 12, 25x 10

Bradford Press
70x 15, 80x 12, 85x 10

Dumbbell Alternate Curl
25x 12, 25x 12, 25x 12
-superset-
Rope Pressdown
80x 12, 100x 10, 100x 10

Hanging Leg Raises
x 10, x 10
-superset-
x 30 sec., x 30 sec.

Keeping it light, really should have stopped after the 5-week period, but kept going. I feel weird right now (sore and half sick, but I am still with it). I am just going to take the holiday break easy and hit back when I return. Talked to a few people in the gym tonight, they were helping me out and stuff (I guess they recognize me).

Overall: C

[Marz]

I am back from break, gained a hell of a lot of weight. And while I was on break I got pans for all I am doing over the next 12-week period. Cardio 4 times a week, workout 3 times a week. Got everything ready to go, I will start on monday for day 1 of the 12-week period.

[Diesel46]

Great progress! Keep it up!!

Its really nice to see a young lifter on a good system, setting goals and sorting out their diet. Nice work :santa:

[Marz]

Thanks.

I took the week off doing light workouts and cardio, my week got thrown off and I thought it would be best to start next sunday back on diet and training.

[Marz]

Close-grip press
115x 5


Incline dumbbell press
35x 10, 40x 8, 45x 6


Bent-over dumbbell row
50x 12, 70x 10, 90x 8
superset
Straight-arm pulldown
100x 12, 120x 10, 120x 10

Incline dumbbell curl
25x 10, 25x 10, 25x 10

Crunches x 20
Hanging knee raise x 10
Swiss ball crunch x 20
Ab machine 110x 15

Overall: A

8:30 AM: Weight 219, body fat 35%
8:30 AM: 2 capsules red acid (supplement)
8:35 AM: 15 minutes stretching
9:00 AM: 2 packages oatmeal in 1 cup water, 1 cup 2% cottage cheese, 1 tbs. peanut butter, 1 tbs. grape jelly, 2 slices whole wheat bread, 1 multivitamin, 1g vitamin c, 1 b-complex, 2g fish oil, 1 scoop xtend in 1 cup water.
11:45 AM: 2 skinless chickne breast, 1 cup jasmati rice, 1 tbs. smart balance butter, 1 tbs. extra virgin olive oil, 1 tsp. lemon pepper and salt seasoning, 2g fish oil.
1:20 PM: 2 scoops whey protein (40g), 2 cups skim milk, 1 multivitamin, 1g vitamin c.
2:00 PM: 2 capsules red acid, 8 capsules cee-thunder.
4:30 PM 1 protein bar (30g), 1 scoop gatorade powder in 1 cup water, 2.5g cee, 2 scoops xtend in 2 cups water.
5:15 PM: 2 chicken breast, 6" long french baquette, 1 tbs. extra virgin olive oil, 1 tsp. lemon pepper and salt seasoning.
7:30 PM: 1 cup 2% cottage cheesem 1 cup skim milk, 2g fish oil, 3mg melatonin.

Total water: 1+ gallon (some water was not listed)

[Marz]

30 minutes on treadmill set on fatburn from 3.0-3.9 and 0-9.4%

Overall: B

6:00 AM: 2 capsules red acid
6:05 AM: 10 minutes stretching
6:20 AM: 2 packages oatmeal in 3/4 cup water, 1 cup 2% cottage cheese, 1 tbs. peanut butter, 1 tbs. grape jelly, 2 slices whole wheat bread, 1 cup skim milk, 1 multivitamin, 1g itamin c, 1 b-complex, 2g fish oil, 1 scoop xtend in 1 cup water.
11:30 AM: 1 breaded fish sandwich on whole wheat bun, 1 salisbury steak, 1 cup lettuce, 2 tbs. ranch dressing, 1 tbs. bacon bits, 2 2% chocolate milk.
3:30 PM: 2 chicken breast, 6" french baquette, pinch of lemon and pepper seasoning salt, 1 tbs. extra virgin olive oil.
4:15 PM: 1 multivitamin, 1g vitamin c, 2g fish oil, 2 capsules red acid.
6:00 PM: 1 protein bar (20g).
6:45 PM: 1/2 lb. 96% ground beef, 1 cup jasmati rice, 1 tbs. smart balance butter, 1 pinch lemon and pepper seasoning salt.
8:00 PM: 1 cup 2% cottage cheese, 1 cup skim milk, 2g fish oil, 3mg melatonin.

Total water: 1+ gallon water (some water is not listed)
Total sleep: 9 hours

[Marz]

Cambered bar good morning
185x 3

Barbell reverse lunge
65x 12, 75x 10, 85x 8

Stiff-leg dead lift
95x 15, 115x 12, 135x 10

Barbell shrug
135x 15, 135x 15, 135x 15
superset
Crush gripper
35x 15, 35x 15, 35x 15

Overall: B

6:00 AM: 2 capsules red acid.
6:05 AM: 10 minutes stretching.
6:20 AM: 2 packages oatmeal in 3/4 cup water, 1 cup 2% cottage cheese, 1 tbs. peanut butter, 1 tbs. grape jelly, 2 slices whole wheat bread, 1 cup skim milk, 1 multivitamin, 1g vitamin c, 1 b-complex, 2g fish oil.
11:45 AM: 1 slice cheese pizza, 1 corn dog, 1 cup lettuce, 2 tbs. ranch dressing, 1 tbs. bacon bits, 2 2% chocolate milk.
3:45 PM: 2 scoops whey protein (40g), 2 cups skim milk, 1 scoop xtend, 1/2 scoop gatorade powder in 1 1/2 cup water, 8 cee-thunder, 2 capsules red acid, 1 multivitamin, 1g vitamin c, 2g fish oil.
6:30 PM: 1 protein bar (30g), 2.5g cee, 2 scoops xtend, 1/2 scoop gatorade powder in 2 cups water, 1/2 cup grape juice.
7:15 PM: 2 chicken breast, 1 pinch pepper and lemon seasoning salt, 1 tbs. extra virgin olive oil, 4 slices deli ham, 1/2 tbs. smart balance butter, 3" french baquette.
8:15 PM: 1 cup 2% cottage cheese, 1 cup skim milk, 3mg melatonin, 2g fish oil.

Total water: 1+ gallon water (some water not included)
Total sleep: 9 hours

NOTES: Training is going well, I believe in what I am doing and can't wait to see the weigh in results next sunday. I am staying safe so far and not getting sick so I think I can stay healthy throughout the weeks I have in the off-season. The food is great, I love to eat and it all tastes good and I am losing the fat on top of it so diet is going great. Supplements are good, forget to take them sometimes though. I am getting respect in the gym in the gym and many of the guys there say hi and talk to me, help me out. Overall I feel strong and confident, I can't wait till next season.

[Marz]

30 minutes on treadmill set at fatburn 3.0-4.1 mph, 0-12% incline.

Overall: A

6:00 AM: 2 capsules red acid.
6:05 AM: 10 minutes stretcing.
6:20 AM: 2 packages oatmeal in 3/4 cup water, 1 cup 2% cottage cheese, 1 tbs. peanut butter, 1 tbs. grape jelly, 2 slices whole wheat bread, 1 cup skim milk, 1 multivitamin, 1g vitamin c, 1 b-complex, 2g fish oil, 1 scoop xtend in 1 cup water.
11:45 AM: 1 pork BBQ sandwhich on bun, 4 chicken strips, 1 cup lettuce, 2 tbs. ranch dressing, 1 tbs. bacon bits, 2 2% chocolate milk.
3:30 PM: 1 protein bar (20g), 1 multivitamin, 1g vitamin c, 2g fish oil, 2 capsules red acid.
6:00 PM: 3/5 lb. deli ham, 1 whole wheat bun, 2 oz. baked lays.
7:45 PM: 1 cup 2% cottage cheese, 1 cup skim milk, 2g fish oil, 3mg melatonin.

[Marz]

Incline dumbbell press (90 sec. rest between sets)
30x 23, 30x 20, 30x 15

Seated cable row
100x 12, 110x 12, 120x 12
superset
Rope pulls
100x 12, 100x 12, 100x 12

Lateral raise
15x 15, 15x 15, 20x 10

Preacher curl
45x 12, 45x 12, 45x 12
superset
Dumbbell triceps extension
20x 12, 20x 12, 20x 12

Weighted swiss ball crunch
35x 15, 35x 15, 35x 15
superset
Reverse cable side bend
80x 15, 100x 15, 100x 15

Overall: B

6:00 AM: 2 capsules red acid.
6:05 AM: 10 minutes stretching.
6:20 AM: 2 packages oatmeal in 3/4 cup water, 1 cup 2% cottage cheese, 1 tbs. peanut butter, 1 tbs. grape jelly, 2 slices whole wheat bread, 1 cup skim milk, 1 multivitamin, 1g vitamin c, 1 b-complex, 2g fish oil, 1 scoop xtend in 1 cup water.
11:45 AM: 2 taco shells, 1/4 lb. beef, 2 tbs. cheese, 1/2 cup lettuce, 1 cup mexican rice, 2 2% chocolate milk.
3:30 PM: 2 scoops whey in 2 cups skim milk, 1 multivitamin, 1g vitamin c, 2g fish oil, 2 capsules red acid, 8 capsules cee-thunder.
5:45 PM: 1 protein bar, 1 scoop xtend in 1 cup water.
6:45 PM: 2 chicken breasts, 1 cup jasmati rice, 1 tbs. extra virgin olive oil, pinch lemon and pepper seasoning salt.
8:00 PM: 1 cup 2% cottage cheese, 1 cup skim milk, 2g fish oil, 3mg melatonin.

Total water: 1+ gallon (some water not listed)
Total sleep: 8 1/2 hours

NOTES: Took it easy today, pushed pretty good the first two workouts. I have school off for 6 days and can get a lot more meals in. And I don't feel any sick currently so all is good.

[Semag]

how's your weight/bf going bro?

[Marz]

how's your weight/bf going bro?
I forgot to mention I weighed myself yesterday morning. 4 days in and I lowered my body fat to 32.5% from 35% and gained 4 pounds on top of that. So far it is going very well. The cardio and eating is paying off.

[Marz]

5 minutes on elliptical machine at 60 RPM.
25 minutes on treadmill 3.0-4.2 and 0-15% incline.

Overall: A

9:30 AM: 2 capsules red acid.
9:35 AM: 10 minutes stretching.
10:00 AM: 3 whole eggs, 2 egg whites, 2 packages oatmeal in 3/4 cup water, 1/2 2% cottage cheese.
10:35 AM: 1 tbs. peanut butter, 1 tbs. grape jelly, 2 slices whole wheat bread.
1:30 PM: 2 chicken breast, 1 cup rice, 1 tbs. smart balance butter, pinch of lemon pepper seasoning salt, 1 tbs. olive oil.
3:30 PM: 1/2 lb. 95% ground beef, 2 oz. baked lays, 1 pinch lemon pepper seasoning, 1 tbs. BBQ sauce, 2 slices whole wheat bread, 1 multivitamin, 1g vitamin c, 2g fish oil, 2 capsules red acid.
5:30PM: 1 protein bar (30g)
7:00 PM: 2 chicken breast, 1/4 lb. ground beef, 1 cup rice, 1 tbs. smart balance butter, 1 pinch lemon pepper seasoning, 2 tbs. sesame oil.
9:00 PM: 1 cup 2% cottage cheese, 1 cup skim milk, 3mg melatonin, 2g fish oil.

2:30 PM's meal:
http://img471.imageshack.us/img471/5923/dscn45274lc.jpg

[Marz]

30 minutes on treadmill 0-5% incline at 3.0-3.6 mph.
2 x 80 yd. sprints

Overall: A

10:25 AM: 2 capsules red acid
10:30 AM: 10 minutes stretching
11:00 AM: 10 egg whites, 2 packages oatmeal in 3/4 cup water, 1 tbs. peanut butter, 1 tbs. grape jelly, 2 slices whole wheat bread, 1 multivitamin, 1g vitamin c, 2g fish oil, 1 b-complex.
1:00 PM: 1/2 lb. 95% ground beef, 1 wheat kaiser roll, 2 tbs. BBQ sauce, 1 oz. baked lays.
4:00 PM: 1 sesame seed bun, 7 slices deli ham, 1/2 oz. sun chips.
4:30 PM: 1 multivitamin, 1g vitamin c, 2g fish oil, 1 b-complex, 2 capsules red acid.
5:30 PM: 1 protein bar (20g)
6:15 PM: 2 chicken breast, 1 cup jasmati rice, 1 tbs. olive oil.
9:15 PM: 1 cup 2% cottage cheese, 1 cup skim milk.

NOTES: I will try and get a few pics up later on. I don't look to good and it's really nothing special, but I will upload a few for the journal and to see the progress I have made.

[Marz]

Close-grip press
120x 5

Incline dumbbell press
35x 10, 40x 8, 45x 6

Bent-over dumbbell row
45x 12, 65x 10, 85x 8
superset
Straight arm pulldown
100x 12, 100x 10, 100x 10

Incline dumbbell curl
25x 10, 25x 10, 25x 10

Crunches x 20
Knee raises x 10
Pulldown abs 80x 20
Twisting crunch x 20

Overall: B

9:30 AM: 3 capsules red acid (uping dose by 2 capsules per day)
9:35 AM: 10 minutes stretching
10:00 AM: 2 whole eggs, 8 egg whites, 2 slices deli ham, 2 tbs. mozzerella cheese, 2 packages oatmeal in 3/4 cup water, 1 cup skim milk, 1 multivitamin, 1 b-complex, 1g vitamin c, 2g fish oil.
1:00 PM: 1 large chicken breast, 2 tbs. BBQ sauce, 1 oz. baked lays.
2:45 PM: 2 scoops whey protein, 2 cups skim milk, 1 multivitamin, 1g vitamin c, 2g fish oil, 3 capsules red acid.
6:30 PM: 1 protein bar (30g), postworkout cocktail (16 oz. water, 2 scoops xtend, 1 scoop gatorade powder, 1 tbs. cee).
7:20 PM: 1 large chicken breast, 1 cup jasmati rice, 1 tbs. BBQ sauce, 1 tbs. smart balance butter.
9:30 PM: 1 cup 2% cottage cheese, 1 cup skim milk, 2g fish oil, 3mg melatonin.

Total water: 1+ gallon (some water not listed)
Total sleep: 9 hours sleep

Morning statistics:
Weight 220.5
Body fat 35%
Neck 16"
Shoulder 52.5"
Arms R 15" L 14.5"
Waist 41"
Thighs R 26.5" L 26.5"
Calves R 16.5" L 16.5"

NOTES: Went light today, didn't go to failure and feel like I could hit some personal bests next week.

[Marz]

30 minutes on treadmill 0-5% incline, 3.0-3.5 speed.

Overall: B

9:30 AM: 3 capsules red acid
9:35 AM: 10 minutes stretching
10:15 AM: 3 whole eggs, 5 egg whitesm 1 slice deli ham, 2 tbs, mozzerella cheese, 2 packages oatmeal in 3/4 cup water, 1 cup skim milk, 1 multivitamin, 1g vitamin c, 1 b-complex, 2g fish oil.
2:00 PM: 5 slices deli ham, 1 plain bagel, 1 slice provavlone cheese, 1 1/2 oz. baked lays.
3:00 PM: 1 protein bar (23g)
4:00 PM: 2 tbs. peanut butter, 2 tbs. grape jelly, 4 slices whole wheat bread, 1 multivitamin, 1g vitamin c, 3 capsules red acid.
6:45 PM: 1 protein bar (34g)
7:30 PM: 1 large chicken breast, 6" french baguette
9:30 PM: 1 cup 2% cottage cheese, 1 cup skim milk, 2g fish oil, 3mg melatonin.

Total water: 1+ gallon
Total sleep: 9 hours

[Marz]

Cambered Bar Good Morning
195x 3 +10 lbs.

Reverse Barbell Lunge
65x 12, 75x 10, 85x 8

Stiff-Legged Deadlift
115x 15, 125x 12, 135x 10

Barbell Shrug
135x 15, 145x 15, 155x 15
superset
Crush Gripper
35x 20, 35x 25, 35x 20

Overall: A

9:30 AM: 3 capsules red acid
9:35 AM: 10 minutes stretching
10:30 AM: 1 multivitamin, 1g vitamin c, 1 b-complex, 2g fish oil.
4:00 PM: 1 multivitamin, 1g vitamin c, 2g fish oil, 3 red acid, 8 cee-thunder.
8:00 PM: 3mg melatonin, 2g fish oil

Total water: 1+ gallon
Total sleep: 9 hours

http://fitday.com/WebFit/PublicJournals.html?Owner=Kellen%5FMarz

[Marz]

Incline Dumbbell Press (90 sec. rest between set)
25x 30, 25x 27, 25x 20

Seated Cable Row
110x 12, 130x 10, 140x 8
superset
Face Pull
100x 12, 100x 12, 100x 12

Lateral Raise
15x 15, 20x 12, 20x 12

Preacher Curl
45x 12, 45x 12, 45x 12
superset
Dumbbell Triceps Extension
20x 12, 20x 12, 20x 12

Swiss Ball Crunch
35x 15, 35x 15, 35x 15
superset
Reverse Cable Side Bend
120x 15, 120x 15, 120x 15

Overall: A

6:00 AM: 3 capsules red acid
6:05 AM: 10 minutes stretching
6:30 AM: 1 multivitamin, 1g vitamin c, 1 b-complex, 2g fish oil.
4:00 PM: 1 multivitamin, 1g vitamin c, 2g fish oil, 3 capsules red acid.
6:30 PM: 3 scoops xtend, 3/4 scoop gatorade powder, 2.5g CEE.
8:00 PM: 3mg melatonin, 2g fish oil.

Total water: 1 gallon
Total sleep: 8 hours

http://www.fitday.com/WebFit/PublicJournals.html?Owner=Kellen%5FMarz

[Marz]

6:00 AM: 3 capsules red acid
6:05 AM: 10 minutes stretching
6:30 AM: 1 multivitamin, 1g vitamin c, 1 b-complex, 2g fish oil.
4:00 PM: 1 multivitamin, 1g vitamin c, 2g fish oil, 3 capsules red acid.
8:00 PM: 3mg melatonin, 2g fish oil.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=Kellen%5FMarz

[Marz]

Close-Grip Press
125x 4 +5 lb. -1 rep

Incline Dumbbell Press
40x 10, 45x 8, 50x 6 +5 lb.

Chest Supported Row
110x 12, 160x 10, 200x 8
superset
Straight Arm Lat Pulldown
100x 12, 100x 12, 100x 12

Incline Dumbbell Curl
25x 10, 25x 10, 30x 8 +5 lb. -2 reps

Crunches x 25
Leg Lifts x 12
Pulldown Abs 140x 20
Twisting Crunches x 12

Overall: A

NOTES: Had to switch back exercises because of some lower back spasms so I am going to ice and heat my back to get ready for tuesday.

Supplements taken:
2 multivitamins
2g vitamin c
1 b-complex
4g fish oil
6 capsules red acid
8 capsules cee-thunder
4g cee
3mg melatonin
4 scoops xtend
3/4 scoop gatorade powder
1 scoop whey protein

http://www.fitday.com/WebFit/PublicJournals.html?Owner=Kellen%5FMarz

[Marz]

Treadmill for 30 minutes, 3.0-4.1 mph at 0-15% incline.

Overall: A

Supplements taken:
2 multivitamins
2g vitamin c
1 b-complex
4g fish oil
6 capsules red acid
8 capsules cee-thunder
4g cee
3mg melatonin
4 scoops xtend
3/4 scoop gatorade powder
1 scoop whey protein

http://www.fitday.com/WebFit/PublicJournals.html?Owner=Kellen%5FMarz

[Marz]

Cambered Bar Good Morning
195x 3

Reverse Lunge
75x 12, 85x 10, 105x 8

Stiff-Leg Deadlift
135x 15, 155x 12, 165x 10

Barbell Shrug
155x 15, 155x 15, 155x 15
superset
Crush Gripper
35x 20, 35x 25, 35x 40

Overall: A

All supplements

1/2 gallon water...

http://www.fitday.com/WebFit/PublicJournals.html?Owner=Kellen%5FMarz

[Marz]

Incline Dumbbell Press (90 sec. rest)
30x 23, 30x 20, 30x 18

Seated Cable Row
100x 12, 130x 10, 150x 10
superset
Rope Pulls
100x 12, 100x 12, 100x 12

Lateral Raise
15x 15, 20x 12, 20x 12

Preacher Curl
45x 12, 50x 12, 50x 12
superset
Dumbbell Triceps Extension
20x 12, 20x 12 25x 12

Swiss Ball Crunch
35x 12, 35x 12
superset
Reverse Side Bend
100x 12, 100x 12
Pulldown Abs
160x 12

Barbell Bench Press
135x 1

Overall: B

Total water: 1+ gallon

http://www.fitday.com/WebFit/PublicJournals.html?Owner=Kellen%5FMarz

[Marz]

Rack Lockout
225x 3

Dumbbell Floor Press (palms in)
45x 10, 50x 8, 50x 8

Lat Pulldown
120x 12, 140x 10, 140x 10
superset
Rear Delt Flyes
20x 12, 20x 12, 20x 12

Barbell Curl
45x 10, 45x 10, 45x 10

Pulldown Abs
160x 10, 180x 10, 180x 10

Overall: A

My shoulders were shot by the end of the workout. My wrist also hurt pretty bad from doing the floor presses, so I took the curls easy.

http://fitday.com/WebFit/PublicJournals.html?Owner=Kellen%5FMarz

[F-Mac]

Nice work....keep it up, you're gettin' stronger every workout!

[Marz]

Thanks F-mac!

[Marz]

30 minutes on treadmill 3.5 mph, 5% incline.

http://fitday.com/WebFit/PublicJournals.html?Owner=Kellen%5FMarz

[Marz]

Dynamic Box Squat
115 x 2 x 10 45 seconds rest between sets on parellel box

Leg Extension
100 x 20 x 3

Pull-Through
140x 15, 200x 12, 200x 12

Cable Shrugs
200x 15, 220x 15, 260x 15
superset
Wrist Roller
45x 30 sec., 45x 30 sec., 45x 30 sec.

Overall: B

I worked out last night for school because of P.E. So I decided to lift a day later just for recovery. Dynamic work seems funs, probably could never get through lunges or step-ups after them, so I suck with some high repping leg extensions.

http://fitday.com/WebFit/PublicJournals.html?Owner=Kellen%5FMarz

1 gallon water drank

[Marz]

New Max's
Deadlift - 275x 1
Box Squat - 285x 1
Bench Press - 150x 1