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Assault & Bullet Proof… that’s what I’m packing in my Athletes Arsenal!
- Thread starter BB12
- Start date
BB12
New member
The Diet:
Because of my schedule and family life... my schedules going to be the following:
Breakfast - 6:30 am
IBE’s X-Force
4 whole Eggs
1 Provolone cheese stick
Mid-Morning - 9:30 am
1/2 cup of Almonds
1 scoop of Protein in water
Lunch – 12:00
10oz of Lean Meat (turkey, chicken, lean beef)
Small Salad
Provolone Stick
Mid-Afternoon – 3:00
IBE’s X-Force
1/2 cup of Almonds
1 scoop of Protein in water
Dinner – 5:30
10oz of Lean Meat (turkey, chicken, lean beef)
Small Salad
Provolone Stick
MP's Assault - 8:30
Workout – 9:00
After workout - 10:00
4 whole Eggs
1 Provolone cheese stick
MP's Bullet Proof - 11:00
**Still thinking about how many carbs I'm going to load on Thursday and Friday (sweet potato, banana's, wheat pasta...etc)***
The Workout:
Thursday and Friday will be my off days and my High Carb days.
Saturday- Chest/Abs/Fast mile
Sunday - Legs/Fast mile
Monday - Back/Abs/Fast mile
Tuesday - Arms/Fast mile
Wednesday - Shoulders/Fast mile
Thursday - OFF (eat...eat...eat)
Friday - OFF (eat...eat.. eat)
It's time to shock the body, so these workouts will be a little extreme
Because of my schedule and family life... my schedules going to be the following:
Breakfast - 6:30 am
IBE’s X-Force
4 whole Eggs
1 Provolone cheese stick
Mid-Morning - 9:30 am
1/2 cup of Almonds
1 scoop of Protein in water
Lunch – 12:00
10oz of Lean Meat (turkey, chicken, lean beef)
Small Salad
Provolone Stick
Mid-Afternoon – 3:00
IBE’s X-Force
1/2 cup of Almonds
1 scoop of Protein in water
Dinner – 5:30
10oz of Lean Meat (turkey, chicken, lean beef)
Small Salad
Provolone Stick
MP's Assault - 8:30
Workout – 9:00
After workout - 10:00
4 whole Eggs
1 Provolone cheese stick
MP's Bullet Proof - 11:00
**Still thinking about how many carbs I'm going to load on Thursday and Friday (sweet potato, banana's, wheat pasta...etc)***
The Workout:
Thursday and Friday will be my off days and my High Carb days.
Saturday- Chest/Abs/Fast mile
Sunday - Legs/Fast mile
Monday - Back/Abs/Fast mile
Tuesday - Arms/Fast mile
Wednesday - Shoulders/Fast mile
Thursday - OFF (eat...eat...eat)
Friday - OFF (eat...eat.. eat)
It's time to shock the body, so these workouts will be a little extreme
sweet keep it up bro .. whats X-Force, and its purpose of adding it in ?
BB12
New member
Forgot to post this before new diet and workout plan 9/27/08
Bench
155 x 8
190 x 8
200 x 6
205 x 4 (back up to a decent workout number for me in two weeks)
Incline
100 x 8
140 x 6
140 x 5
Pec Fly (negs)
125 x 8
125 x 7
125 x 6
Tri's
Push Down
100 x 10
120 x 8
140 x 5 1/2
Tri Ext
70 x 8
70 x 7 1/2
70 x 8
Overall, great workout. Assault had my tri's pump'd like never before! Still feeling pretty tight.
Bullet Proof, oh how I love how you make me sleep! Haven't been sore and feeling great in the morning!
Bench
155 x 8
190 x 8
200 x 6
205 x 4 (back up to a decent workout number for me in two weeks)
Incline
100 x 8
140 x 6
140 x 5
Pec Fly (negs)
125 x 8
125 x 7
125 x 6
Tri's
Push Down
100 x 10
120 x 8
140 x 5 1/2
Tri Ext
70 x 8
70 x 7 1/2
70 x 8
Overall, great workout. Assault had my tri's pump'd like never before! Still feeling pretty tight.
Bullet Proof, oh how I love how you make me sleep! Haven't been sore and feeling great in the morning!
BB12
New member
9/29/08
New diet was on point!
Monday – Back/Abs/Fast Mile
Goal in black Actual in Green
Pull-ups with seated row bar (Rocky Style) 4 x to failure
Line of 6 people pissing around doing these....
Lat Pull over
80lbs x 20
80lbs x 20
80lbs x 20
80lbs x 20
Pull Downs – 5x20 (7.7.7)
65lbs x 20
65lbs x 20
65lbs x 20
65lbs x 20
65lbs x 15
1 Arm Row – 1x100 (that’s not a typo) can’t switch arms till you do the first 100
20lbs x 52 Right
20lbs x 52 Left
1 Mile 10:12, cool down for .15 (2:45)
**by now, I was sweating my ass off and was loving every minute of it!**
Straight Leg lifts (feet up to eyeballs) – 4x20
BD x 12
" x 10
" x 8
" x 7
Ab Wheel – 4x20
1 x 7 (so out of gas, I was ready to call my mommy!!!)
Wow, hell of a workout and I feel like a little bitch that I didn't complete the goals that were set forth before me.... My goal is to hit all those marks and make it happen. I truly believe that with the new diet and workout's, along with Muscle Pharm's Assualt/Bullet Proof.... I'm going to kick some serious ass the next time this workout rolls around!
The combo of my diet and workouts are a true master piece... wait to you see what's coming up!!!
New diet was on point!
Monday – Back/Abs/Fast Mile
Goal in black Actual in Green
Pull-ups with seated row bar (Rocky Style) 4 x to failure
Line of 6 people pissing around doing these....
Lat Pull over
80lbs x 20
80lbs x 20
80lbs x 20
80lbs x 20
Pull Downs – 5x20 (7.7.7)
65lbs x 20
65lbs x 20
65lbs x 20
65lbs x 20
65lbs x 15
1 Arm Row – 1x100 (that’s not a typo) can’t switch arms till you do the first 100
20lbs x 52 Right
20lbs x 52 Left
1 Mile 10:12, cool down for .15 (2:45)
**by now, I was sweating my ass off and was loving every minute of it!**
Straight Leg lifts (feet up to eyeballs) – 4x20
BD x 12
" x 10
" x 8
" x 7
Ab Wheel – 4x20
1 x 7 (so out of gas, I was ready to call my mommy!!!)
Wow, hell of a workout and I feel like a little bitch that I didn't complete the goals that were set forth before me.... My goal is to hit all those marks and make it happen. I truly believe that with the new diet and workout's, along with Muscle Pharm's Assualt/Bullet Proof.... I'm going to kick some serious ass the next time this workout rolls around!
The combo of my diet and workouts are a true master piece... wait to you see what's coming up!!!
BB12
New member
9/30/08 - you'll notice, it's not about getting PR's anymore... it's about getting down to 10% BF....
Diet: skipped last meal of Egg and Cheese and just letting Bullet Proof work it's magic as I sleep!
Tuesday – Arm Annihilation Workout/Fast Mile
Goal, Bi’s - 3-5 x 15 (go through all 5 then take a 2 minute break before starting next set)
1) Cheat Curls - 15x60lbs
2) Preacher bench close grip - 8 x 60
3) Incline DB curls - 12 x 20lbs
4) Hammer DB curls - 8x20
5) Bicep Machine (did Reverse Curls) - 15x 10lbs
1) Cheat Curls - 12x60lbs
2) Preacher bench close grip - 4 x 60
3) Incline DB curls - 12 x 20lbs
4) Hammer DB curls - 8x20
5) Bicep Machine (did Reverse Curls) - 15x 10lbs
1) Cheat Curls - 12x60lbs
2) Preacher bench close grip - 7 x 20 (extremely tired)
3) Incline DB curls - 10 x 20lbs
4) Hammer DB curls - 8x20
5) Bicep Machine (did Reverse Curls) - 15x 10lbs
Tricep -3-5 x 20 (go through all 5 then take a 2 minute break before starting next set)
1) Skulls - 15 x 60lbs
2) Arm Kickbacks - 20 x 10lbs
3) Rope Pushdowns - skip (machine was full during rotation)
4) Rope Pushdowns over head - 11 x 55
5) Bench Dips - couldn't hold myself up
1) Skulls - 12 x 60lbs
2) Arm Kickbacks - 17 x 10lbs
3) Rope Pushdowns - skip (machine was full during rotation)
4) Rope Pushdowns over head - 12 x 55
5) Bench Dips - couldn't hold myself up
1) Skulls - 12 x 60lbs
2) Arm Kickbacks - 20 x 10lbs
3) Rope Pushdowns - skip (machine was full during rotation)
4) Rope Pushdowns over head - 9 x 55
5) Bench Dips - 1xBDW
Fast Mile 0 - skipped. Will perform 1 fast mile for time tomorrow and another for the missed cardio.
Overall, not my best workout... but my body is adjusting to the lack of carbs. Came into this feeling pretty weak, but feel that I'll come closer to reaching my marks once I have a chance to carb up on Thursday and Friday.
Diet: skipped last meal of Egg and Cheese and just letting Bullet Proof work it's magic as I sleep!
Tuesday – Arm Annihilation Workout/Fast Mile
Goal, Bi’s - 3-5 x 15 (go through all 5 then take a 2 minute break before starting next set)
1) Cheat Curls - 15x60lbs
2) Preacher bench close grip - 8 x 60
3) Incline DB curls - 12 x 20lbs
4) Hammer DB curls - 8x20
5) Bicep Machine (did Reverse Curls) - 15x 10lbs
1) Cheat Curls - 12x60lbs
2) Preacher bench close grip - 4 x 60
3) Incline DB curls - 12 x 20lbs
4) Hammer DB curls - 8x20
5) Bicep Machine (did Reverse Curls) - 15x 10lbs
1) Cheat Curls - 12x60lbs
2) Preacher bench close grip - 7 x 20 (extremely tired)
3) Incline DB curls - 10 x 20lbs
4) Hammer DB curls - 8x20
5) Bicep Machine (did Reverse Curls) - 15x 10lbs
Tricep -3-5 x 20 (go through all 5 then take a 2 minute break before starting next set)
1) Skulls - 15 x 60lbs
2) Arm Kickbacks - 20 x 10lbs
3) Rope Pushdowns - skip (machine was full during rotation)
4) Rope Pushdowns over head - 11 x 55
5) Bench Dips - couldn't hold myself up
1) Skulls - 12 x 60lbs
2) Arm Kickbacks - 17 x 10lbs
3) Rope Pushdowns - skip (machine was full during rotation)
4) Rope Pushdowns over head - 12 x 55
5) Bench Dips - couldn't hold myself up
1) Skulls - 12 x 60lbs
2) Arm Kickbacks - 20 x 10lbs
3) Rope Pushdowns - skip (machine was full during rotation)
4) Rope Pushdowns over head - 9 x 55
5) Bench Dips - 1xBDW
Fast Mile 0 - skipped. Will perform 1 fast mile for time tomorrow and another for the missed cardio.
Overall, not my best workout... but my body is adjusting to the lack of carbs. Came into this feeling pretty weak, but feel that I'll come closer to reaching my marks once I have a chance to carb up on Thursday and Friday.
how much bf% are you at right now ?
good luck on ya new goal bro
keep it up
good luck on ya new goal bro
keep it up
