TM’s Workout Log

I will be starting the 1st week out with cardio in the am and weights in the afternoon. 2nd week I will move to weights and cardio in the am. My goal is to hit 8% bf in 12 -14 weeks.

I will start by using Team Scivations CHA diet. I am making one modification: Protein/Carb (BFL) pancakes for breakfast. I’ve had oatmeal for breakfast for the last 4 years, I see not reason enough to remove oats completely from my diet. They have too many health benefits.

I’m happy about that. My lower back has been tight lately, not sure what from. I feel like I could probably squat more if it wasn’t for the lower back issue. Still a solid day. Felt low stamina from affect of allergies.

Full Squat:  light warm up sets then…   

3 x 225

2 x 255 

1 x 275  

3 x 295 ::PB::

Well, today was one of those days where I wanted to sit on the couch. Luckily I booted my a$$ out of the house and got to the gym. 45 mins bicycle, commute to gym and back.   

Full Squat:  4 warm up sets then…   

3 x 225 x 8 sets   

4 x 275 x 1 set   

3 x 225 x 1 set   

I wasn’t sure where to start so I used 225. I may bump it up to 245 next week as 225 was a bit light.   

Hammer Chinups:   

8 x bdy x 1 set   

6 x bdy x 2 sets   

Simple but Solid.    

I’m liking this program so far. I can really slam on the big 3 knowing that I don’t have anything afterwards to worry about. Then on the assist days I can really “play” around with all the other lifts. It almost feels like recess compared to the big lift days. ha haa

Chile trip was productive work wise but it was no vacation. Anyways, I am ready to get back to work. Tomorrow I start my cut phase once and for all. Time to shed some fat.

I started taking the Uni-Liver tabs yesterday. I read somewhere to chew them up for better digestion and less of the paint peeling gas. One thing I have noticed is my stomach is just churning taking this stuff. Does this go away after awhile? Did you notice this MassMan?

Anyway, I am going to the store today to buy a bunch of chicken, Peanut Butter and Green Veggies. That will be my diet most of the time. The thought on this cut is too get the body to burn the fat (pb, almonds etc.) for energy, rather than the starchy carbs as before. It worked before. Although I got sick of eating green beans so I’m going to try and get a bunch of asparagus in the diet. Also, I’m going to clear some area in our backyard to grow our own little veggie garden.

I have 3 days now on Amoxicillin for the damn Sinus Infection. Hopefully it will be completely gone here soon. I didn’t realize how much this has been affecting my energy lately. The whole time I was thinking it was allergies.

Here are my supps that I will be using:
ANIMAL PAK - Need I say more??
ANIMAL FLEX - Joints of course.
FISH OIL CAPS - Extra healthy fat source.
EXTEND (lemon flavor) - I don’t like lemon flavor at all, by the way. Next time I will get apple again. 2 scoops each workout. Should be 4 but it is just too damn sweet for me.
VASOCHARGE - 2 scoops per workout. I have never used this supp. I am curious to see how good it is. Supposed to give some great pumps.
UNILIVER - Old School here. Not sure how many of these I will take. I may start with 1 tab per meal and increase it every week due to the gas and it turning my stomach.
WHEY ISOLATE - 1 tbsp w/egg whites to add flavor.
EGG WHITE POWDER - 30 grams twice a day.
GREEN TEA CAPS - 2 in am and 2 pre-workout. Great for energy and fat burning.

Alright, time to close this novel up. Talk to ya’s soon.

Easy light workout yesterday. I was still fatigued from traveling but wanted to get in the gym and do something rather than nothing. I plan to be fully recovered within the next few days. Getting my regular 1 gallon of water, Animal Pak and good healthy food back into the system will do wonders. I was in Chile for over a week driving around the country side. I figure we averaged around 300 miles a day. Not conducive to healthy eating or drinking water. If I would have drank my gal of water, we would have been pulling to the side of the road every 30 mins. =)

Anyway, great to be back in the good ol’ U S of A.

Yesterday’s workout:

Full Squat:

3×5x185

Bench:

1×5x185

Bar Dips:

1×10xbdy

Pullups:

1×6xbdy

Today I plan to go in and do 30-60 mins of low impact cardio and a few sets each of Pullups and Bar Dips.