Archive for February, 2012

Video blog #4

Posted: February 28, 2012 in fitness

Finishing up my discussion about supplements as well as meals for the day.

Week 4 progress pics

Posted: February 27, 2012 in fitness

Before:162 lbs

Week 4: 151 lbs

Video blog #3.

Posted: February 23, 2012 in fitness

Here is this week’s video blog:

So I’m in week 4 now, and the adjustments I’m making this week are:

  • Slightly lowering calories
  • Increasing morning cardio (from 30 min to 45 min)
  • Adding 1 re-feed day to kick-start metabolism
  • 3x/day EC (Ephedrine/caffeine)

Two leg workouts in one!

Posted: February 16, 2012 in fitness, Muscle Building

So on Monday and Tuesday I did two workouts each day, a strength session in the morning and a hypertrophy session in the pm (in addition to early morning cardio).

Wednesday however I had a ton of errands to do so I decided to get a little creative for my leg routine.

My normal practice is to pre-exhaust with an isolation move, go into compounds, then finish off with some hamstring work, but this being a high load week I changed it up a bit…

I started out doing heavy leg presses, first feet close together, then changed up foot position and did some pushing with heels (to hit hams).

I then also did a few different version of the hack machine, front facing, backwards, and deep partials.

I then went went into the isolation moves, starting with leg press, then I focused on hamstrings doing leg curls with my knees elevated.

To hit my hams a little more I finished off with some stiff-legged dead lifts. That was it, then I wobbled home!

One of the things I did to help with this workout (as well as the others this week) was to double up my normal glutamine intake, as well as adding some before bed.

The week 3 grind!

Posted: February 14, 2012 in fitness

So I’m in week 3 and it’s been tough, to start with I’ve had a pretty nasty flu since Sunday so it’s been really hard to keep my diet in check. Also this is a “high load” week meaning I’m doing three workouts a day (early morning cardio plus two gym workouts am/pm). It’s pretty much life-consuming which is one of the reasons I’m not doing this every week… the other reason being that I’d simply burn out.

Week 2 results

Posted: February 12, 2012 in fitness

So I’m right on track being down another two pounds this week. So here’s what I attribute to my improvements up to this point:

  • My morning routine: up early, carnitine and EC stack with water; jog; eat half a grapefruit, have greens, protein with 4 liver tabs, have oatmeal with cinnamon, have morning pills; then 2½ to 3 hours later get ready to go to the gym.
  • Veggies with each meal – helps keep alkaline, lots of good vitamins & minerals, anti-estrogenic, negative calorie foods
  • Carb tapering + nutrient timing
  • Water between all meals – not with, so nutrients aren’t diluted
  • Tracking everything I eat
  • The 5-day detox to start things off
  • Eating more whole foods/cutting down on protein powder, and varying the types of protein (I’ve been using fish – tuna and salmon, beef, eggs, cottage cheese, and occasionally Greek yogurt)
  • Contest/deadline/accountability
  • Pre/intra/post workout nutrition
  • Supplements: BCAAs and Carnitine being powerful for the desired anabolic/catabolic effects, E-bol/T-bol.