Welcome to my World

Monday, December 7th 2009

Day after my updates and was feeling great, chest day and i was changing things up abit, going to add in 6 sets of biceps and 6 sets of triceps on chest and back day to see how those results come along. mass exercises of course.

Food
900am - 42g SNAC ProQuick
1100am - 4 wheat pancakes/2 tbsp syrup/apple
1215pm - 4 SNAC aerobitine/3 SNAC vitalyze/2 SNAC hypoxygen/6oz cranberry juice
100pm - intra workout water
300pm - 2 scoops SNAC proglycosyn/8oz fat free milk
500pm - 6 egg whites/2 yolks
700pm - 8oz chicken breast/eggplant
900pm - 6oz chicken breast/.5 baked potato
1100pm - 1 cup cottage cheese/3 SNAC ZMA

Workout
Chest
incline dumbbell press / 5 / 8×70
flat bench press / 5 / 6×185
decline dumbbell flys / 5 / 8×60
single arm flys / 5 / 6×265

Arms
bicep barbell curls / 5 / 8×115
tricep barbell skullcrushers / 5 / 8×115

Abs
hanging leg ups / 5 / 12

Felt great today, strong, and explosive. The new arm setup feels great during workout and the pump is insane. ill see after the next 4 weeks how the size and strength increases in the arm department.

The stack couldnt impress me more, every workout i feel like i give 1000% and never hold back for a second. the reps i wish i should of kept going on in the past, is a reality now, i literally push it til i have nothing left.

Sunday, December 6th 2009

Today was the 4 WEEK progress report.

Weight : 200lbs >>>>>>>>>> 205lbs

Bodyfat : 5% >>>>>>>>>> 5.5%

Lifting stats are based off of BodySpace’s 1 Rep Max Calculator

Barbell Bench Press - 209lb >>>>>>>>>> 215.6lb
Barbell Skullcrusher - 110lb >>>>>>>>>> 129.8lb
Barbell Bent Over Row - 231lb >>>>>>>>>> 253lb
Barbell Bicep Curl - 127.6lb >>>>>>>>>> 138.6lb
Barbell Overhead Shoulder Press - 154lb >>>>>>>>>> 173.8lb
Barbell Deadlift - 279.4lb >>>>>>>>>> 299.2
Barbell Squat - 279.4 >>>>>>>>>> 294.8

5 lb increase in weight with only a .5% increase in bodyfat, roughly 4 pounds of muscle gained within a 4 week period.

As you can see my lifts increased significantly.

Saturday, December 5th 2009

Easy back day today, stat and lift updates tomorrow.

Food
900am - 5 egg whites/2 yolks/2 slices wheat bread/SNAC Multi
1100am - 42g SNAC ProQuick
100pm - 1 cup mashed potatoes/6ox chicken breast/1 white roll
215pm - 4 SNAC aerobitine/3 SNAC vitalyze/2 SNAC hypoxygen/6oz cranberry juice
300pm - intra workout water
500pm - 2 scoops SNAC proglycosyn/8oz fat free milk
700pm - 8 egg whites
900pm - 2 cups spinach/.5 avocado/tomato/6oz crab meat/french bread
1100pm - 1 cup cottage cheese/3 SNAC ZMA

Workout
back
close grip pullups / 5 / 12
low grip hammer rows / 5 / 8×135
dumbbell rows / 5 / 6×120
close grip barbell rows / 5 / 6×185

biceps
dumbbell curls / 12 / 8×60

traps
dumbbell shrugs / 5 / 12×60

abs
hanging leg ups / 5 / 12

Felt great today, nothing too special, took it easy to be 100% for tomorrow. we will see how it goes. im feeling good about it

Friday, December 4th 2009

Leg day, some fear these 2 words. But lately i have been looking forward to it, was feeling good today and decided to hit the gym around 4. i usually carb up like crazy on leg day, because im going to use it anyway, might as well enjoy it lol

Food
900am - 2 cups shredded wheat/8oz fat free milk/SNAC Multi
1130am - 42g SNAC ProQuick/apple
200pm - 2 cups oats/8oz fat free milk/1 apple/1 banana
315pm - 4 SNAC aerobitine/3 SNAC vitalyze/2 SNAC hypoxygen/6oz cranberry juice
400pm - intra workout water
600pm - 2 scoops SNAC proglycosyn/8oz fat free milk
800pm - 8oz ribeye/1 cup carrots
1000pm - 8oz chicken breast/2 wheat rolls
1200am- 1 cup cottage cheese/3 SNAC ZMA

Workout
legs
smith machine hack squats / 10 / 6×405

shoulders
seated front press / 5 / 8×155
seated behind the neck press / 5 / 8×135
front delt dumbbell raises / 5 / 8×25
rear delt dumbbell flys / 5 / 8×15

abs
hanging leg ups / 5 / 12

Hypoxygen / Vitalyze / Aerobitine, literally make my workouts what they are today, my increases in size, strength, endurance and speed have sky rocketed in these last 4 weeks. My mental focus has been insane lately, i can dig deep now for those last reps i couldnt get before. i have 1 solid back day left until the 4 week progress mark, cant wait til sunday.

Thursday, December 3rd 2009

Today i was going to try out a new routine for chest and it was without a doubt the best chest workout ive had to date, and i was feeling good today. Ate big all day and gave my supplement 1 hr today instead of the usual 30 minutes to kick in and i felt it abit more, though they didnt last as long. but wow mental focus and strength like crazy.

Food
800am - 42g SNAC ProQuick/SNAC Multi
1000am - banana/1 cup walnuts/8oz fat free milk
1200pm - 8oz chicken breast/.5 cup rice/.5 cup stuffing
130pm - 5 egg whites/2 yolk
330pm - 2 cups shredded wheat/8oz fat free milk/.25 cu raisins
430pm - 4 SNAC aerobitine/3 SNAC vitalyze/2 SNAC hypoxygen/6oz cranberry juice
530pm - intra workout water
730pm - 2 scoops SNAC proglycosyn/8oz fat free milk
900pm - 8oz chicken breast/.5 cup green beans
1100pm - 1 cup cottage cheese/3 SNAC ZMA

Workout
chest
incline dumbbell press / 5 / 8×75
flat bench barbell press / 5 / 6×185
decline dumbbell flys / 5 / 8×60
seated single arm machine flys / 5 / 4×290

triceps
hammer kickbacks / 5 / 8×90
dips / 5 / 21
close grip smith machine press / 5 / 10×135
underhand wide grip smith machine press / 5 / 12×185

forearms
side dumbbell wrist rolls / 5 / 10×40

abs
hanging leg ups / 5 / 12

This workout got me a quick insane pump when starting with the dumbbell press. going from dumbbell press to barbell to flys, got a HUGE stretch, felt great. those single arm seated machine flys are insane for isolation, slow and feel that burn.

only 2 more days until my 4 week update on weight, bf and lifts. i can say i am extremely impressed with this stack so far beyond what i could of imagined. Every SNAC products delivers its claims ten fold.

Wednesday, December 2nd 2009

Ok so today i decided to do a insane back workout and try to destroy myself lol, havent been very sore in quite awhile. The plan was to eat big all day and hit the gym around 6.

Food
900am - 42g SNAC ProQuick/SNAC Multi
1100am - 1 yogurt/1 cup strawberries/8oz fat free milk
100pm - 8oz chicken breast/1.5 cups rice
400pm - 1.5 cups oats/20g whey/2 tbsp honey/8oz fat free milk
515pm - 4 SNAC aerobitine/3 SNAC vitalyze/2 SNAC hypoxygen/6oz cranberry juice
600pm - intra workout water
800pm - 2 scoops SNAC proglycosyn/8oz fat free milk
930pm - 8oz tritip/5 tortillas/avocado/black beans
1130pm - 1 cup cottage cheese/3 SNAC ZMA

Workout
Back
wide grip pullups / 5 / 13
close grip pullups / 5 / 15
underhand close grip rows / 5 / 5×240
wide grip rows / 5 / 6×210
single arm dumbbell rows / 5 / 6×140
behind the neck pulldowns / 5 / 10×120
romanian dumbbell deadlifts / 5 / 6×90

Biceps
barbell curls / 5 / 4×115
dumbbell hammer curls / 5 / 8×60
dumbbell curls / 5 / 8×50
cable curls / 5 / 8×70

Traps
upright rows / 5 / 8×90

abs
hanging leg ups / 5 / 12

Was feeling strong and hungry today, and i wanted to push it to the limit, at the end of my workout my forearms were so full i couldnt barely drive home. thats what i am talking about, i did a huge volume workout and was maxing around the 5/6 rep mark. felt good, i was dying at the end, pulling those last curls. but i got it done and was feeling great when i left, and tired !

Tuesday, December 1st 2009

Its december already, wow does time fly. Today i woke and was pulsing with energy, i had a great night sleep and feel great, legs was today and leg press was on the menu and was feeling strong and ready to take care of business.

Food
800am - SNAC ProQuick/SNAC Multi
1015am - 2 cups oats/20g whey/8oz fat free milk/2 tbsp honey
1145pm - 4 SNAC aerobitine/3 SNAC vitalyze/2 SNAC hypoxygen/6oz cranberry juice
1230pm - intra workout water
230pm - 2 scoops SNAC proglycosyn/8oz fat free milk
400pm - 8 egg whites/2 yolks/1 english muffin/1 tbsp ketchup
600pm - 42g SNAC ProQuick
800pm - 10oz chicken breast/1 wheat roll/2 cups spinach
1030pm - 1 cup cottage cheese/3 ZMA

workout
legs
leg sled press / 12 / 720+sledx6
seated hamstring curls / 6 / 8×90

shoulders
seated front press / 6 / 8×155
behind the neck press / 6 / 8×135

Scapula
leaning over pulls / 5 / 8×75

calves
standing donkey press / 5 / 8×500

I never felt so much power today, everything went smoothly, felt heavy and a struggle of course, but the reps i wanted i got. Hypoxygen really shows your body what it can do at peak performance, i have been impressed everyday with it. Those last reps that you think you cant crank out are there waiting to be pushed out, you just got to reach down and push it to the limit.

I honestly used to dread leg day, now i cant wait til friday so i can rip apart some heavy squats. My energy with vitalyze and aerobitine has been so consistent, with no problem what so ever, even late night workouts i can sleep great after. its used and then flushed from the system, instead of sticking around keeping you up all night.

Sunday, November 29th 2009

OFF

Monday, November 30th 2009

Had a great nights sleep and ready to take of business today, starting of the week with a great off day yesterday. Lets just say i ate "alot" over the holiday weekend  So im ready to get back on track these next few weeks until the next holiday weekend !

Food
1000am - 42g SNAC ProQuick/SNAC Multi
1200am - 3 wheat rolls/6oz ham/1 cup mashed potatoes
115pm - 4 SNAC aerobitine/3 SNAC vitalyze/2 SNAC hypoxygen/6oz cranberry juice
200pm - intra workout water
400pm - 2 scoops SNAC proglycosyn/8oz fat free milk
630pm - 42g SNAC Proquick
900pm - 8oz pork tritip/3 cups green beans.
1100pm - 3 SNAC ZMA/1 cup cottage cheese

workout
chest
flat bench dumbbell flys / 5 / 6×85
incline smith press / 5 / 8×185
flat bench hammer press / 5 / 8×90
decline upward flys / 6 / 8×70

triceps
close grip pulley extensions / 5 / 8×85
wide invert grip pulley extensions / 5 / 8×70
bent over dumbbell kickbacks / 5 / 8×30

forearms
behind the back wrist rolls / 5 / 20×100

abs
hanging leg ups / 5 / 12

After the long weekend of food and relaxing i wad feeling great today, everything flowed smooth and strength is going threw the roof lately, i cant wait til sunday so i can look at my weight, bf and lift increases since 4 weeks now.

Hypoxygen is a great supplement and i love using it, going to be adding this to my staple pre workout stack for a long time.

Vitalyze and Aerobitine are the pinnacle in pre workout energy and endurance supplements, i hope you all plan on giving them a shot some day.

Saturday, November 28th 2009

Today was a average day, nothing to special going on, so just hung around and ate still  My holiday binge weekend i guess lol

Headed over to 24 hour fitness with my brother.

Food
1000am - 42g SNAC Proquick/SNAC Multi
1200pm - 6oz turkey/1 cup mashed potatoes/1 cup stuffing/3 wheat rolls
115pm - 4 SNAC aerobitine/3 SNAC vitalyze/2 SNAC hypoxygen/6oz cranberry juice
200pm - intra workout water
400pm - 2 scoops SNAC proglycosyn/8oz fat free milk
600pm - 4 tortillas/8oz chicken
830pm - 8oz turkey/2 rolls
1000pm - 1 cup cottage cheese/3 SNAC ZMA

Workout
Back
pullups / 5 / 14
behind the neck pulldowns / 5 / 8×200
t bar rows / 5 / 6×180
barbell rows / 5 / 8×185
low hammer rows / 5 / 6×135

Biceps
barbell curls / 5 / 6×125
dumbbell hammer curls / 5 / 12×40
single arm preachers / 5 / 10×45

traps
dumbbell shrugs / 5 / 10×80

abs
hanging leg ups / 5 / 12

Felt real strong today, and everything seemed to go smoothly. Alittlw tweak in my lower left lat today, so towards the end of my back workout, i cut back alittle. Going to take tomorrow off and relax the last day of the holiday weekend. Im feeling my legs ALOT today lol, its great. cant wait to get back into full force on monday.

Friday, November 27th 2009

After yesterday’s eating and sleeping all day i feel amazing today. I slept in and have alot of stored up calories for today lol and its leg day. Slept for a good 9-10 hours, plus turkey and SNAC ZMA before bed is the best sleep ive ever had.

Food
900am - 42g SNAC ProQuick/SNAC Multi
1100am - 2 english muffins/6oz turkey breast/2 egg whites
1215pm - 4 SNAC aerobitine/3 SNAC vitalyze/2 SNAC hypoxygen/6oz cranberry juice
100pm - intra workout water
300pm - 2 scoops SNAC proglycosyn/8oz fat free milk
500pm - 8oz ham/2 wheat rolls/8oz fat free milk
800pm - 8oz chicken breast/3 cups spinach
1000pm - 8oz chicken breast/1 sweet potato
1130pm - 3 SNAC ZMA/8oz fat free milk

Workout
Legs
smith machine hack squats / 12 / 5×495
seated hamstring curls / 6 / 8×90

Shoulders
Seated front press / 6 / 8×155
Standing behind the neck press / 6 / 6×135
front dumbbell raises w. twist / 6 / 8×25
rear delt dumbbell flys / 6 / 8×20

Calves
Seated calf press / 5 / 15×140

Abs
Hanging leg ups / 5 / 12

I felt insanely strong today, focused, and determined to push it to the limit. Starting out with legs and working you way up to heavy 4-5 rep sets puts your thermogenics threw the roof, i was sweating like crazy today, and pushing it on every set and it felt great.

Had alot of rest and food the day before and wow did it show today when i was working out. SNAC Hypoxygen/Aerobitine/Vitalyze will be my STAPLE pre workout stack for a very long time, nothing i have ever tryed compares to this.