Brad’s BodyBlog

4:15am - Xocai Chocolate Power Square, 3 Dymetadrine Extreme

4:50am - Xocai Chocolate Power Square, Black Coffee

5:45am - 1 scoop VP2, Xocai Chocolate Power Square, 1g GABA

Training - Legs

The last two days the motto has been "It’s gotta hurt!" Yesterday chest workout and todays leg workout had hurt, and still hurts as I type this.  Only 12 days from the big show and I did something I have never done before.  4 straight drop set starting with 700lbs.  It was brutal, but Ron and I were saying, if I want to compete at the pro level, I need to do things that are so extreme it makes what I used to do look like a beginners workout.  Today was a step in that direction and it is scary to think what our workouts will be like this time next year.

Hack Squats - 350lbs 2 x8, 1 x7 Last week 330lbs 1×8, 340lbs 1 x6, 350lbs 1×6

Leg Press - 700lbs 2 x7,Drop set from hell 700lbs 1 x5, 600lbs 1 x5, 420lbs 1 x6, 240lbs 1 x15

I could not continue, my hip flexors burned, and my quads were numb for a half hour.

7:30am - 1.5 scoops VP2, 12 almonds, 1g Beta Alanine, 5g GL3, 2 JP Fruits

8:05am - 4 oz Chicken, CA Blend Veggies, Salsa, Butter Spray

8:50am - 1/2 MetRx, 5g GL3, 1g Beta Alanine

10:00am - 4oz Chicken, CA Blend Veggies, salsa, butter Spray

12:00pm - 1/2 MetRx, Black Decaf Coffee, 5g GL3

2:00pm - 1/2 MetRx, Black Decaf Coffee, 5g GL3

4:00pm - 1/2 MetRx, Black Decaf Coffee, 5g GL3, 1 table spoon all natural peanut butter, 1 CLA, 2 MYO-D, 6 BCAA 4500, 2 DX, 2 JP Veggies, 1 Beta X

5:30pm - Kettlebell Training Double snatches 26lb, 35lb, 44lb x 10 reps each.  Wall Squats with 26lb, 35lb and 44lb Kettlebells x 10 reps.  High pull to a squat, 53lbs x 15 reps

6:00pm - Step Aerobics class

I feel like I million bucks the evening after my carb/fat refeed.  It happened this way last week too.  I had my refeed on Monday and come Tuesday evening I taught a stellar Kettlebell Class.  I had my refeed last night, Sunday, and now here it is Monday evening and I am all Buff in the yard!

7:00pm - CA Blend Veggies, 4 oz Chicken, Salsa, Xocai Chocolate Power Square.

9:00pm - 1/2 MetRx, 5g GL3

10:00pm - Hard Boiled Egg

Daily Totals - Calories 1936: Prot 247g, Carb 126g, Fats 50g, Fiber 29.5g

5:45am - 3 Dymetdrine Extreme, 1 Xocai Chocolate Power Square

7:00am - 1/2 MetRx, 1 Tablespoon All Natural Peanut Butter, 5g Creatine, 5g GL3, 1g GABA

7:30am - Kettlebell Training (Dirty 350) 3 circuits 100 reps with 44lbs, 1 circuit 50 reps 53lbs

20 reps 2 hand swings

20 reps cleans - 10L, 10R

20 reps snatches - 10L, 10R

20 reps 1 hand swings - 10L, 10R

20 reps clean and Jerks - 10L, 10R

100 total reps 3 circuits

10 reps 2 hand swings

10 reps cleans - 5L, 5R

10 reps snatches - 5L, 5R

10 reps 1 hand swings - 5L, 5R

10 reps clean and Jerks - 5L, 5R

50 total reps - 1 circuit

8:00am - 1 scoop VP2, 12 almonds, 1g Beta Alanine, 5g GL3, 5g Creatine

9:00am - 1/2 MetRx, Black Coffee

10:30am - 3/4 cup egg beaters, 2 cups spinach, 1 cup grape tomatos

11:30am - 1/2 MetRx, 5g Creatine, 5g GL3

2:00pm - 1 oz chicken, small bowl of CA Blend Veggies, Salsa, and butter spray

2:45pm - 3 Dymetadrine Extreme, Black Tea

3:15pm - 1 scoop VP2, Xocai Chocolate Power Square, 5g Creatine, 1g GABA

Training: Chest

Incline dumbbell Presses - 90lbs 1×6,1×5: Last week 85lbs x7, 86lbs x6

Flat Dumbbell Presses - 100lbs 1×5,1×4,1×4: Last week 90lbs 1×6,1×7 94lbs 1×4

Machine Presses - 232lbs 1×6, 2×7: Last week 200lbs 1×12, 225lbs 1×9

Supine Alternating Kettlebell presses - 44lbs x10, Drop Set - 44lbs x15, 35lbs x6, 26lbs x8: Last week None

My training and nutrition is all screwed up today because I am covering call at the hospital.  I HATE IT, but I have to live with it.  I have to make the $$$$ to support the fam as Healthy Bodies is just not bringing in the income right now.  Thank the Lord for the checklist I made for my nutrition.  Without it I would be lost.  Especially today as I have my carb/fat refeed meal tonight.

4:00pm - 6 BCAA 4500 during workout

Pretty darn good chest workout.  With me covering call, I can not schedule a time with Ron so he could not be there.  I had to workout alone.  It was not as good as if Ron was there yelling at me in person, but I was pretending he was yelling at me.  I failed on 5 of the sets.  I attempted, but did not make it up on my last set of incline presses, my second set of flat presses, my last 2 sets of my machine presses and the first of my drop sets on the alternating kettlebell presses.

4:30pm - 1 Scoop VP2, 12 almonds, 5g GL3, 5g Creatine, 1g Beta Alanine

5:00pm - 4 oz Chicken, CA Blend Veggies, Salsa and Butter Spray

5:30pm - 1/2 MetRx, 1 CLA, 2 MYO-D, 2 JP Fruits

I had to slam down this meal as I got called in to do an x-ray.  As a result all the air in the shake gave me terrible gas pains for the next three hours.  I could not do much of anything except lay on my stomach with my butt in the air it hurt so bad.  I was finally able to eat my refeed meal at 9:00pm.

9:00pm - 1 1/2 cups of green beans

9:15pm - 3/4 cup oats, 2 table spoons raisins, 18 almonds

9:35pm - 6 oz cooked sweet potato, 2 table spoons naturally more peanut butter.

2:00am - 3/4 scoop VP2, vitamin water pack, 6 BCAA 4500, 2 Myo-D, 1 CLA, 1 Beta X

Daily Totals - Calories 2491 - 257.5g Prot, 245g Carb, 67g Fat, 47g Fiber

1:00am - 6 BCAA 4500, 1 CLA, 2 Myo-D,  Beta-X

4:45am - 3 Dymetadrine Extreme, Xocai Chocolate Power Square

5:45am - 1 Xocai Chocolate Power Square

6:30am - Black coffee, 1 scoop VP2, 1 Xocai Chocolate Power Square

6:45am - Bike ride to the gym

7:00am - RKC training with Greg

2 hand swings - 52lb

hand to hand swing - 52lb

Alternating Cleans - 52lb (30 seconds right, 30 seconds left)

Turkish Get ups - 44lb (2 reps) 35lbs (2 reps)

Clean and Presses (30seconds each hand) - 44lb

Hi Pull to a Squat - 44lb

Figure 8 - 52lb

Snatch Ladder - 5 reps with each hand 18lb&26.5lb36lb44lb and 52lb

Sling Shot - 52lb

Walking Drags in pushup position - 44lb

Trot with Kettlebells locked out over head - 44lb 2.5 laps across gym

Athletic Figure 8 - 44lb

Windmill continueing to overhead lockout squat-44lb 3 reps WM/ 4 reps Sq.

Dead Snatch - 52lb

Grad Challenge - 44lb

8:00am - 2 Scoops VP2, 5g Creatine, 5g GL3, 1g Beta-alanine, 12 almonds

8:20am - Bike ride back homw

9:00am - 1 cup Egg beaters, 2 cups steamed spinach, black coffee, 2 cups mushrooms

10:00am - 1/2 MetRx, 5g GL3, 5g Creatine, 1 Beta X

12:00pm - CA Blend Veggies, 3 oz Chicken, Salsa, and butter spray

2:00pm - 1/2 MetRx, 5g GL3, Black Decaf Coffee

4:00pm - 1/2 MetRx, 5g GL3, 6 BCAA 4500, 1 CLA, 2 Myo-D, 1 Beta X, 2 JP Veggies

5:00pm - 20 minute bike ride around the neighborhood towing Xander in his tow-along followed by heavy bag work.

6:00pm - 5oz chicken, CA Blend Veggies, Salsa and butter spray.

8:00pm - 1/2 MetRx, 5g GL3, 5g Creatine

10:00pm - 1/2 MetRx, 5g GL3, 5g Creatine

10:15pm - Called in to work to do Cat Scans and Xrays!!

12:30am - 12 almonds.  I came home starving.  I cheated just a little and had 15 more calories than I was supposed to from almonds.  I was out of hard boiled eggs and needed nourishment BADLY.  Tried to satiate the hunger with 32oz of water with Crystal Light!!

Daily Totals - 2000cals, 257g prot, 126.5g carbs, 52.5g fats, 31.5g fiber.

I can not believe it, how time flies!!  It seems just yesterday I was struggling over weather or not I wanted to attempt to get my RKC in one weekend, and compete for my Pro Card the next.  Now here it is and I am one week from doing it.  The prep is the whole battle and by this time next week, the prep will be over.  One week from now and I will be in UCLA for my RKC.  Then one week later and I will be flying out to compete for the final time this year for my INBF pro card.  I only have 15 days available to me, really 12 as I will not be working out for at least 3 of those, so I had better pour it all out!!

4:15am - 6 BCAA 4500, 1 CLA, 2 Myo-D, 1 Beta X, 3 Dymetadrine Exrtreme, Xocai Power Square

5:25am - 1 scoop VP2, 1/2 Scoop Creatine HSC, 1g GABA, 1 Tsp Creatine

Training: Back

Deadlifts - 385lbs x 2(straps slipped) 385lbs x 8

Rons T-Bar Row - 4 plates x 12 reps, 4 plates+quarter x 8 reps, Drop set 4 plates+quarter x 8 reps: 3 plates x 10 reps: 2 plates x 10 reps, 1 plate by 15 reps

V-bar Rows - 210lbs x 6, Drop set 210lbs x8; 180lbs x8; 150lbs x10; 120lbs x15

Awesome back workout this morning.  I don’t think I can ever have anything but an awesome, great, fantastic, intense, crazy, killer workout with Ronzilla.  My back was so crazy pumped by the end of the workout it was literally numb.  As I looked at it in the mirror, I was wishing it could always look like that.

7:15am - 2 scoops VP2, 1g Beta Alanine, 5g Creatine, 5g GL3, 14 Almonds,

7:45am - 4oz Chicken, Brocolli, mushrooms, zuchini, Salsa, 12 almonds

8:15am - 1/2 Nytro Pro, 5g Creatine, 5g GL3, 1g Beta-alanine, 2 JP Fruits

10:30am - 4oz Chicken, Brocolli, mushrooms, zuchini, Salsa

12:30pm - 1/2 MetRx, 5g GL3, 5g Creatine (I was shocked to see my order of MetRx came in today.  I was not expecting it until Monday!!)

1:45pm - Kettlebell training with TK and the clan.

5 minutes of snatches with the 52lb kettlebell - 85reps

Double Kettlebell snatch ladder - 52lb x 5, 36b x 5, 26lb x 5, 36lb x 5

Snatch Kettlebell with monkey grip - 36lb x 20, 52lb x 10

Double Kettlebell snatch with arms outside of legs - 36lbs x 5 reps, 52lbs x 3 reps

2:30pm - 1/2 Nytro Pro

4:00pm - 1/2 MetRx, 5g GL3, 5g Creatine, 1 Beta-X, 2 Myo-D, 1 CLA, 6 BCAA 4500, 2 JP Veggies

6:00pm - 4 oz Chicken, CA Blend Veggies, salsa, butter spray

7:40pm - 35 minute bike ride with Jamie with smal hill climbs.

8:35pm - 1/2 MetRx, 5g GL3, 5g Creatine

9:30pm - 1 egg omlette with spinach and hot sauce

Totals: Calories: 1986 - Prot:259g - Carb:135g - Fat:46g - Fiber: 25.5g

1:00am - 6 BCAA 4500, 1 CLA, 2 Myo-D, 1 Beta X

4:45am - 3 Dymetadrine Exrtreme, Xocai Power Square

5:15am - 1 scoop VP2, Xocai Power Square, 1g GABA, 1 Tsp Creatine

5:40am - Bike ride to the gym.

Training:  Calves, Abs, and traps circuit, 3 circuits

Hanging Leg Raise: 1 x16, 1 x 11, 1×9 - Calf Press: 600lbs x12, x10 x11 - Weighted crunches 26lb x15, x9, x7

Double Kettlebell Cleans - 26lbs x15, 35lbs x15, 44lbs x15

Double Kettlebell Clean Ladder - No Rest 44lbs x15, 35lbs x15, 26lbs x15

Double Kettlebell C&P - 26 x10, 35 x10, 44 x10

7:00am - 2 scoops VP2, 1g Beta Alanine, 5g Creatine, 5g GL3, 14 Almonds, 2 JP Fruits

7:30am - 4oz Chicken, Brocolli, mushrooms, zuchini, Salsa, 12 almonds

8:00am - 1/2 Nytro Pro, 5g Creatine, 5g GL3, 1g Beta-alanine

I am out of the MetRx MRPs and I won’t get my shipment until next week.  Just like the rest of this extended quest though,  God has provided as I have two clients who loaned me 5 packets and 8 packets of Chocolate Nytro Pro respectively.

10:00am - 4oz Chicken, Brocolli, mushrooms, zuchini, Salsa, Xocai Power Square

12:00pm - 1/2 Nytro Pro, 5g GL3, 5g Creatine, Black Decaf Coffee

2:00pm - 1/2 MetRx, 5g GL3

4:00pm - 1/2 MetRx, 5g GL3, 5g Creatine, 1 Beta-X, 2 Myo-D, 1 CLA, 6 BCAA 4500, 2 JP Veggies

6:00pm - 4 oz Chicken, CA Blend, Salsa, Butter Spray

6:30pm - Kettlebell Training with Toms Kettlebell Clan

Long Cycle - Clean and jerk over head 100 reps x 52lbs

20rt, 20l, 15rt, 15l, 10rt, 10l, 5rt, 5l = 100 reps

Long Clean - Hold each phase of a double clean and press for 30 seconds x 52lbs

Thrusters - Squat with one Kettlebell in Rack position and press overhead, return

35lbs, 4 sets of 10 right arm, 4 sets of 10 left arm.

8:00pm - Carb/Fat Refeed meals

8:00pm - 1 1/2 cups green beans

8:20pm - 3/4 cup oatmeal, 2 Tablespoons organic raisins, 18 almonds

8:45pm - 6 oz cooked sweet potato, 2 table spoons all natural peanut butter.

9:15pm - 3g GABA and 8 oz water 

Daily Totals - Calories:2523, Prot 257g, carb 241g, fat 68g, fiber 47g

4:15am - 6 BCAA 4500, 1 CLA, 1 Beta X, 3 Dymetadrine Extreme, 1 Xocai Power Square

5:20am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 1g GABA, 5g GL3

Training:  Delts

Kettlebell See Saw Press:  52lbs x12, x9, x10

Smith Bar Seated Overhead Press: 165lbs x7, 167.5 x 4.5

Drop sets with side lateral Raise:  40lbs x11, 45lbs x7

Bent over rear laterala: 55lbs x10, 60lbs x10, 65lbs x10

Machine Presses: 190lbs x10

I had to dig deep for this mornings workout.  God sent be angels though as I had Greg here to push my through my Seesaw presses, and Ron came in time to push me through the rest of the workout.  I almost blacked out on my first set of Overhead presses, I think that is why I managed 2 more than last week!!

7:20am - 2 scoops VP2, 1g Beta Alanine, 5g GL3, 12 almonds

7:50am - 4 oz chicken, Mushrooms, Brocolli and zuchinin, salsa and butter spray, 12 almonds, 2 JP Fruits

8:20am - 1/2 MetRx, 1g Beta Alanine, 5g GL3

10:00am - 4 oz chicken, Mushrooms, Brocolli and zuchinin, salsa and butter spray

11:30am - Bike ride home

12:00pm - 1/2 MetRx, 5g GL3

2:00pm - 1/2 MetRx, 5g GL3

3:00pm - Time to start tanning again.  16 minutes because I am a whitey

4:00pm - 1/2 MetRx, 5g GL3, 1TBSL All natural peanut butter, 1 CLA, 6 BCAA 4500, 1 Beta-X, 2 JP Veggies.

5:45pm - 4 oz Chicken, CA Blend Veggies, Salsa, Butter Spray. Xocai Chocolate power Square

6:00pm - Step Aerobics for 1/2 and hour followed immediately by my snatch challenge.  53lb kettlebell x 25 reps left arm, 30 reps right = 55 total reps. (Need 52 reps to pass)

8:00pm - 1/2 MetRx, 5g GL3

3:00am - 6 BCAA 4500, 1CLA, 2 MYO-D, 1 Beta-X

4:15am - 3 Dymetadring Extreme, 1 Xocai Chocolate Power Square

5:15am - 1 Scoop VP2, 1 Xocai Chocolate Power Square, 5g GL3, 1g GABA

5:30am - Bike Ride to Healthy Bodies

6 BCAA 4500 during workout 

Training:  Arms

Dumbbell Preacher Curls - 50lbs 1 x12, 1 x 8

Barbell curl 5 phase Drop set - 80lbs x12, 70lbs x12, 60lbs x12, 50lbs x12, 40lbs x 13

Tricep Press downs (Rope) - 120lbs x9

Standing Dumbbell Overhead Tricep Ext 5 phase Drop set - 75lbs x8, 65lbs x8, 55lbs x8, 45lbs x8, 35lbs x 10

I can’t go very heavy right now on arm day as my lower shoulder and brachialis will start to bother me.  I can’t neglect my arms though so I just have to go light and use a lot of volume to train them.  These 5 phase drop sets that I made up are killers.  I am literally asking the good Lord for help the last 3 sets.  On the biceps, my arms are pumped from the bottom of my delt to the insertion into the elbow.  Likewise my tricpes will be short for days.  I am expecting them to be a whole nother level of soreness as Ronzilla made me do 10 on the last set of 35lbs when I could not move it at 7.  DAMN he is a good training partner!!

7:15am - 2 Scoops VP2, 12 Almonds, 5g GL3, 1g BETA Alanine, 2 JP Fruits

7:45am - 1 cup egg beaters, CA Blend Veggies, salsa, butter spray, 12 almonds

8:40am - 1/2 MetRx, 1g Beta Alanine, 5g GL3

10:00am - 4oz Shrimp, CA Blend Veggies, Salsa, Butter Spray

12:00pm - 1/2 MetRx, 5g GL3

2:00pm - 1/2 MetRx, 5g GL3

4:00pm - 1/2 MetRx, 5g GL3, 1 Tablespoon all natural peanut butter, 1 CLA, 2 MYO-D, 6 BCAA 4500, 1 Beta X, 3 Dymetadrine Extreme

4:30pm - Bike ride to the gym

6:10pm - 4oz Shrimp, CA Blend Veggies, salsa, butter spray, Xocai Chocolate Power Square.

6:35pm - RKC Class - 3 circuits with the 52lbs Kettlebell

Snatches - 40 seconds each arm

Cleans - 40 seconds each arm

2 hand swings - 40 seconds

Snatch and Hold overhead - 40 seconds each arm

7:45pm - Bike ride home from Health Bodies

8:15pm - 1/2 MetRx, 6 BCAA 4500, 5g GL3

10:00pm - Hard Boiled egg, 3g GABA

Totals:  Calories:1951, Protein: 256g, Carb:121g,  Fat:49g, Fiber:27.5g

1:00am - 6 BCAA 4500, 2 Myo-D, 1 CLA, 1 Beta X

4:15am - 3 Dymetadrine Exreme, 1 Xocai Chocolate Power Square

5:20am - 1 scoop VP2, 1/2 Scoop Creatine HSC, 1g GABA

5:30am - Tea

Training:  Legs

Today was about the toughest, most intense leg workout I have ever endured.  We are about 8 hours out from the workout and my hips and glutes are still aching.  For a complete run down of this mornings workout, check my forum.

Hack Squats:  330lbs x9, 350lbs, 1×8, 1×6

Leg Press:  670lbs x8, 685lbs x6, 690lbs x6

Leg Extensions:  210lbs x 12, Drop set 220lbs x 10, 140lbs x ????

Leg Curls: 140lbs x 12reps

7:30am - 2 scoops VP2, 1g Beta Alanine, 5g GL3, 2 JP Fruits, 12 almonds

8:00am - 4oz CHicken, CA Blend veggies, Salsa, Butter Spray 12 almonds

8:30am - 1/2 MetRx Shake, 5g GL3

10:00am - 1.5 oz Chicken, 1/2 cup egg beaters, CA Blend Veggies

Bike Ride Home, with my legs killing me!

12:00pm - 1/2 MetRx Shake

2:00pm - 1/2 MetRx Shake

4:30pm- 1/2 MetRx Shake, 10g GL3, 1 CLA, 2 MYO-D,6 BCAA 4500, 1 Beta X, 2 JP Veggies, 1 Table Spoon all natural peanut butter.

6:00pm - Kettlebell training - 1 circuit 44lbs, 1 circuit 52lbs

2 hand swings 20 reps

10 cleans 5 reps each hand

10 swings 5 reps each hand

10 snathces 5 reps each hand

Step Aerrobics Class

6:45pm - 4 oz Shrimp, CA Blend Veggies, Salsa, Butter Spray

Carb/Fat Refeed meals

8:15pm - 1 1/2 cups green beans

8:35pm - 3/4 cup oatmeal, 2 Tablespoons organic raisins, 18 almonds

8:50pm - 6 oz cooked sweet potato, 2 table spoons all natural peanut butter.

9:45pm - 3g GABA and 8 oz water 

Totals - Calories:2523, Prot 257g, carb 256g, fat 65g, fiber 45g

I was flat pooped last night.  I completed all my meals, water and supplements by 10:30pm and then passed out within moments in bed.  I never moved until 5:30 this morning.  I took my supps, rolled over and went back to sleep until my alarm went off at 6:45am, then it was time to get to work!!

5:26am - 6 BCAA 4500, 1 CLA, 2 Myo-D, 1 Beta X

6:45am - 3 Dymetadrine Exrtreme

7:15am - 1 scoop VP2, 1/2 Scoop Creatine HSC, 1g GABA, 1/2 Tsp Creatine

Training:  Calves, Abs, and traps circuit, 3 circuits

Hanging Leg Raise: 1 x15 - Calf Press: 510lbs x15 - Double Kettlebell C&P 26lb x15 - Weighted crunches 26lb x15

Double Kettlebell C&P - 26 x10, 35 x10, 44 x10

8:30am - 2 scoops VP2, 1g Beta Alanine, 5g Creatine, 5g GL3, 14 Almonds, 2 JP Fruits

9:30am - Immediately after church, 1/2 MetRx, 5g Creatine, 5g GL3, 1g Beta-alanine

10:15am - 1 cup Egg beaters, Onions, Salsa, Spinach

11:30am - 1/2 MetRx, 5g Creatine, 5g GL3

1:30pm - 4 oz Chicken, CA Blend Veggies, 12 almonds, salsa, butter spray

4:00pm -  1/2 MetRx, 5g GL3, 2 DX, 1 CLA, 2 MYO-D, 6 BCAA 4500, 1 Beta - X

5:15pm - RKC Training - Established VO2 Max Cadence with 26lbs KB

15 Minutes VO2 training with 26lb Kettlebell, 5 minutes VO2 Training with 35lbs Kettlebell

52lb Kettlebell x 20 reps, Hold 52lb Kettlebell overhead for 1 minute each arm X2 sets.

6:00pm - 1/2 MetRx, 5gGL3

7:20pm - 4 oz Chicken, CA Blend Veggies, Salsa and Butter Spray

8:15pm - 1/2 MetRx, 5g Creatine, 5g GL3

9:30pm - Hard Boiled egg.

Totals: Calories: 1986 - Prot:259g - Carb:135g - Fat:46g - Fiber: 25.5g

I am going to hit it HARD today to test out my energy levels after last nights re-feed meal.  259 grams of carbs was two days worth before the capital city naturals so I should feel like super man.  We will soon find out won’t we!!

4:45am - 3 Dymetadrine Extreme, 6 BCAA 4500, 1 CLA, 2 Myo-D,  Beta-X

5:15am - 1 Xocai Chocolate Power Square, Black coffee

5:30am - Bike ride to the gym. (7 of 6 for the week)

6:00am - RKC training, sipped on 1/2 MetRx, 5g GL3, 5g Creatine cocktail while I worked out.

2 hand swings - 52lb

1 hand swing - 52lb

Alternating Cleans - 52lb (30 seconds right, 30 seconds left)

Turkish Get ups - 52lb (2 minutes straight)

Clean and Presses (30seconds each hand) - 52lb

Hi Pull to a Squat - 52lb

Figure 8 - 52lb

Snatch Ladder - 10 reps with each hand 18lb&26.5lb-5 reps each hand 36lb44lb and 52lb

Sling Shot - 52lb

Walking Drags in pushup position - 44lb

Trot with Kettlebells locked out over head - 44lb 3 laps across gym

Athletic Figure 8 - 35lb

Windmill continueing to overhead lockout squat-52lb 3 reps WM/ 4 reps Sq.

Dead Snatch - 52lb

Grad Challenge - 44lb

7:00am - 1/2 MetRx, 5g Creatine, 5g GL3, 1g Beta-alanine

8:00am - 1 cup Egg beaters, 2 cups steamed spinach, 1/2 cup tomatoes, 2 carrotts, black coffee.

10:00am - 1/2 MetRx, 5g GL3

12:oopm - 1 scoop VP2, 5g creatine, 1g GABA, Xocai Chocolate power square

12:45pm - Weight training: Chest

Incline Dumbbell Presses: 80lbs x10, 85lbs x7, 86lbs x6

Flat Dumbbell Presses - 90lbs 1×6, 1×7

Decline presses with smith bar - 275lbs x3, 255lbs5 x7, 265lbs x6

Unilateral Machine press - 200lbs x 12, 225lbs x 9

As always, great workout.  It can not be overstated the importance of having a good training partner for motivation.  I tried reps that I would never have even though of attempting if Ron had not been there.  I failed on them all, but just the same, I believe 90% of muscle is grown on that last rep when you try it, and can’t quite get it.

2:30pm - 2 scoops VP2, 12 almonds, 5g GL3, 5g Creatine, 1g Beta Alanine, 2 JP fruits

3:00pm - 4 oz chicken, 3 carrotts, salsa, butter spray, spinach salad.

4:00pm - 1/2 MetRx, 5g GL3, 5g Creatine

6:15pm - 1/2 MetRx, 5g GL3, 1 Tablespoon all Natural Peanut Butter, Xocai Chocolate Power Square, 2 Myo-D, 6BCAA 4500, 1 CLA, 1 Beta X, 2 JP veggies, Black Coffee

8:20pm - 5k jog with Jamie

9:45pm - 4 oz Chicken, CA blend veggies, small salad, salsa, butter spray

10:45pm - Hard boiled egg

Daily Totals: Calories: 1951, Protein: 260g, Carb: 121g, Fat: 48g, Fiber 27.5g

Ron took some skin fold measurements on me today so that we can compare to the coming weeks and see if I am getting leaner or able to maintain.  I don’t know that I could get much leaner, he had a heck of a time getting measurements in a few places.

Biceps: 2mm

Triceps: 3mm

Iliac/A.S.I.S: 4mm

Sub Scapula: 6mm

Quad: 3mm