XtremeFitnessINC’s BodyBlog

Well so far my training program is going GREAT! Well almost too great…I think I hit the weights so hard now that my last set feels as if its done in vain. I damn near have no energy to throw the iron around, so I’ve decided to change things a little. I will do the first two EDT style exercises (4 exercises in all) and skip the last exercise and hit my abs with 30min of cardio. With my schedule I seem to almost always miss an abs workout and I frequently miss cardio. I think this new switch will help me get everything in. My workouts will still be 1.5hrs,  I’ll just have cardio and ab training in the mix. We’ll see how it goes for a few weeks and I’ll keep bumping up the intensity as I go

Ok heres a sample of one of my workouts that totally kick my ass!

Chest/Biceps:

225lb Incline Presses (supersetted) w/ 105lb BB curls

15min duration, I try not to rest the entire time with no cheat reps. I also focus on very STRICT form for every rep.

On Inclines I completed 42reps!!!

BB curls I Completed 54 strict reps!!! By this time I was on FIRE! Sweat dripping, muscles pumped and my heart was beatin hard! I loved it!

Next I moved right over to Flat bench DB Flys w/ Incline curls, same rules applied. I got 5min rest after completing the last exercise (Although it didn’t feel like it was long enough)

I hit 24 reps with 40lbs on the flys

Inclines curls I completed 25 reps with the 30lbs DB’s.

Again, this is a page right out of Charles Staleys EDT training book,I just altered it a little bit to fit my needs.

Finally I jumped on the seated flys w/ cable d-ring curls:

100lb Seated Flys for 60reps

25lbs cables curls for 62reps

finally, although I was ready to hit the floor I did 30min low intensity on the bike. I did down a 16oz drink with amino acids and lime juice. I supplemented vitamin C/E and beta-carotene…or however you spell it…hahaha

I am now 14weeks out from my first show and I am realy considering doing two shows! If so, I’ll be 12weeks out exactly from the Marine competition! I took new progress pics but my damn camera died on me  

Right now I am using Charles Staley’s program called EDT for my current weight training. This program is soooo damn intense it has me dropping to my knees after my first exercise!!! Ofcourse I altered the program to fit my current goals but for the most part I am following the program faithfully! With my cardio program included I can see and feel the extra body fat shedding off rapidly! I’m not using any fat burners at all and my progress is amazing! Thank GOD tomorrow is an off day! I’ve kicked my own ass for 3days. I think I’ll just do ABS/Cardio tomorrow…..We’ll see

Wow, this diet is much harder than I thought! I’ve been having these crazy cravings for PB& J sandwhiches all week! I am normally able to satisfy myself with a spoon of peanutbutter, but there’s nothing like the whole sandwhich!

I know most ppl probably crave much worse cheat meals but this is my weakness and it’s giving me a mental beat down!

My lifts and strength are still up to par, I’m am slowly bring in the supersets and I’ve increased my cardio to 4times a week. Progress pics are coming soon

I just started doing cardio this week and I can really feel myself leaning out, and I’m leaning out fast! Most of it is due to my lack of cardio for the past 8-9months   Things are looking great so far, other than my occasional craving for bread( peanut butter& jam to be exact!) but other than that I just work past it. As promised here is my meal plan that I am working with for weeks 14 countig down to 8weeks out:

Meal 1 - 1 Orange / Protein shake 24g

Train (protein shake immediately after 24g)

Meal 2 - 2 servingscream of wheat/ 8eggwhites 1yolk/ 6oz cicken breast

Meal 3 - 6-8oz chicken breast/ 1cup rice/ (a few baby carrots, I love em!)

Meal 4 - 48g protein shake

Meal 5 - lean fresh fish/ 1/2 cup brown rice/ 1-2 cups steam veggies

Meal 6 - 1tbsp natural peanut butter/ 4-6 egg whites/ (Small salad if I’m still hungry)

So far this diet works pretty good for me, It’ll be a lot more strict from 8weeks - 1weeks out!

No cheating, I’ll let the guys whom I plan on beating do the cheat meals for me! There’s only one spot that I am competiting for!

*All critques are welcome

Well now it’s clean up time! I always thought I had a pretty clean diet but this diet is crazy!!! I am 16weeks out from my first contest which is taking place at the end of July. I decided to try something new. For the first 4weeks (16 -12weeks out) I am eating only protein and fruit for my first 3 meals of the day. I then eat only protein and veggies to include potatoes for the last 3 meals of my day! I allow myself either 1 cup of brown rice or 3/4cups of oats if I’m really craving it.

So far in the first 5 days of my new diet I lost a total of 8lbs!!! Of course most of it is water weight. I also started doing cardios on the bike which is what I’ve been waiting for! Most guys hate cardios during the contest prep but I love it! I know with cardio I can get as ripped as I wanna be! Haha

Today is leg day and it just so happends to be my HIGH CARB day as well! I never thought I’d enjoy oatmeal and rice so much! I feel totally energized though! I think with all the veggies and fruit that I’m eating I am on top of cloud 9!

I gotta get back to work but my next post will be an example of my daily meal plan

Wow! I am now weighing in at 198 and my waist is only 31.5"!!! I started off at 175 with a 31" waist at 10% bf. My bf is slightly higher at 12% but that is all going to change very soon! I plan on slimming down to a tight 175-180 weight class. I have to measure my arms today but I can totally tell they are much larger than the 16" guns I was working with a few months back.

Also I am trying out E-Bol…This supp is crazy! My pumps are much more wild and the swelling in my muscles are incredible! The only set back that I dislike is the tiredness I experience in the mornings due to the fact that I am a morning person. Other than that I’m really enjoying this cycle.

Keep an eye out for my new stats coming later this evening.