Day 2 and 3 of 84

Day 2 of 84

Pull Day (Back / Bi's)

5minute warm-up on elliptical (trying to break a sweat)

Bent over rows: 45x10, 95x10, 135x8, 185x8, 105x15
Lat-Pull Downs: 120x10, 160x8, 180x8, 190x6, 140x15
Seated Rows: 140x8, 160x8, 160x8
Ez-Bar Curls: 70x8, 80x8, 60x14
Concentration Curls: 25x8, 30x6, 20x15
Dumbbell Curls: Run the Rack from 35x6, 30x6, 25x6, 15x6
Hanging Leg Raises: 25, 20, 20
Crunches: 25, 25, 25

1 minute cardio acceleration between sets.

Pre-Workout: Iso-Whey Shake w/ Skim Milk
Breakfast: 2 turkey bacon, 1 super egg (1 large egg, 2 egg whites)
Lunch: 1 chicken breast, 1/3cup brown rice, 1 cup frozen veggies
Snack: 3 turkey bacon, 2 slices little big bread, lettuce, tomato
Dinner: Tilapia, grilled veg, spinach salad
Snack: 1 cup trueroot trail mix

Day 3 of 84

Legs / Shoulders

5minute warm-up on elliptical (trying to break a sweat)

Standing Shoulder Press: 45x12, 65x10, 95x8, 135x6, 75x14
Bent-Over Lateral Raise: 25x10, 30x8, 35x7, 20x12
Arnold Press: 45x7, 30x8, 25x10
Squat: 45x10, 135x10, 225x6, 135x8, (front squat) 45x15
SUPER SET
Calf Raises: 220x20, 230x18, 150x20
 - Barbell Front Raise: 70x10, 80x10, 90x8
Seated Calf Raise: 50x20, 50x20, 50x15
 - Plate Raise: 35x8, 45x7, 25x10

Pre-Workout, Breakfast and Lunch all the same.
Dinner: Organic ground beef, 2 patties in a lettuce wrap
Snack: Spicy Tuna salad

Same supplement stack, looking to add R-ALA next week

HAPPY BIRTHDAY Brendor the Barbarian!

It's not often so many stars align... It's not only a new year, or the day after your birthday, it's also... a Monday. That means back to work. Put on some shorts and work out. Sweat for 60 minutes. Plan for it, immediately. Take 60 minutes out of your day and go work out! If you're dedicated, take some pictures of your fat butt and get motivated!!!

Day 1 of 84:
Woke up at 6am, lied in bed and re-evaluated my life decisions. 6:15am got my ass out of bed and took 5,000 mg creatine, 500mg caffeine, 2 fish oils and 2 cold fx. Had a protein shake (1 scoop whey isolate, 1/2 coffee, 1/2 milk). Ate an apple.

Hit the gym.
5 minutes cardio
flat bench: 45x8, 105x8, 175x8, 195x7, 135x15

incline press: 60x8, 120x8, 140x7, 80x15

incline fly: 60x10, 70x10, 70x10, 50x15

skull crusher: 60x8, 70x10, 80x8

dips: 0x8, 45x6 0x4, 45x5 0x4

1 minute cardio exceleration between all sets^

Breakfast:

1 egg, 2 egg whites, 2 pieces turkey bacon.

Now I'm writing this post.

Before pictures will be uploaded soon! Lets get jacked bros :)

What Animal Can You Lift?

I'm gonna get jacked.
Male age 36 years. 6'1 220lbs Married with 3 kids. 
Worst shape of my life. 
Starting to worry about death. But not just death. Worried about life; about being weak and helpless for the one or two decades i got left. I had it all but wasted it on donuts and deep fried food. The last half of my life is just one great orgy of fast food and lethargy. Winded walking up a single flight of stairs. That was my wake up call. Sweet fucking Odins Eyeless socket. I CANT WALK UP STAIRS. Then I started thinking about the other shit I cant do. Fucking run. Thats old news.Today is the first day. Eat right get right Im gonna be a monster. 
Breakfast: Turkey soup.
Lunch: Double shot Espresso with splenda.
Dinner: Meatloaf and snow peas.
Ok so far the food hasnt been ideal. I am still working it out. CAVEMAN eat whatever they got except bread or whatever. So thats what I did. Starting to feel the low sugar jitters. I am not deliberatly trying to go Ketogenetics but if it happens thats cool. 
WORKOUT
Today I thought I would start with some Arms and Legs. Since that is what I want to focus on I thought I would start by making it my goal. Actually my goal is to see my belt buckle. But for strength I wanna see some huge monkey arms and legs sticking out of my buckle. I got carried away. Im doing sort of a variation of the 5x5 Stronglift program everyone is familiar with. Mine is 4 sets of 8 reps and go to fail on last either 10 or 11 but sometimes less than 8. Since today was my first day really getting into the gym, I started really light because I dont wanna hurt myself. Isolated stretches for 30 seconds to warm up. Cranked the music and went to town. I am sweating like a pig in church on whoreday and I feel great getting jacked. My plan is also to basicly not talk about it with anyone at work and let it be a secret surprise for next year when I ride chariots and wrestle Lions.

October In A Nutshell

I have not been super catching up because while my brother is going super hard I am conserving my explosion for the later mr. universe comps. I have been doing some important things because im moving but I still did two work outs last week while visiting my grandparents and then one today.

Monday -->
(SREW)Machine 20min at 141BPM
30lbs x 15 x 1 and 36.5 x 12 x 2 (Chest)Incline Press 
20lbs x 21 x 3 of each (Bicept) 21's
40lbs x 12 x 3 (Tricept) Overhead Extensions

Cardio & Abs
random intervals
HIIT
/ ball crunches
HIIT
/ oblique twists
HIIT
plank

CHEST & TRI'S!

Today was chest and tri's.

I benched myself.

It's a good day.

BENCH PRESS
12 reps at 45 (just the bar) warm up
12 reps at 115
8 reps at 155
6 reps at 175 to failure.

Inclined Dumbbell Press
12 reps at 80
8 reps at 100
8 reps at 120
8 reps at 140
*Will bump it next week.

Incline Dumbbell Flies
12 reps at 50
8 reps at 70
8 reps at 90
*Will bump next week.

Cable Flies
12 reps at 100
8 reps at 120
8 reps at 120

Dips
12 reps with own body weight
12 reps own body weight
10 reps own body weight

Tricep extensions
12 reps at 100
8 reps at 120
8 reps at 150

Overhead Tricep extensions
12 reps at 80
8 reps at 100
8 reps at 100

Cardio & Abs
2 min intervals
HIIT
/ leg throwdowns
HIIT
/ ball crunches
HIIT
/ oblique twists
HIIT
/ sit up rows
HIIT
plank

Working my diet again. Gotta lock down the six pack. I've never hit anything below 10% body fat, so I wanna get way down and get some shredded pics. I wanna bulk hard this season tho, so if I roll a super clean diet, I'll be able to make gains while cutting for a little while. Then bulk for the Christmas season!

LET'S GET JACKED BRO!

ooohhh..start it up we got to start it up

Continuing in stride with my goals to gain equal footing in the work out race against my brother I have worked out again for the second time.

Mon->
Sailing many sails were raised and a blister was made upon my soft hands as they rebelled against my new found determination to be on top of my game

Tues->
Stair Circuit Running Elliptical Walker (SREW) 30min at 145BPM
Pushups 4 x 15 (Chest)
35lbs x 3 x 8 of each (Chest, Back)
87.5lbs x 3 x 7.5 (Back)