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Was 24.0 BMI/ 15.7% BF 38 days ago...
11/05/06 - 23.6 BMI/ 13.7% BF...
thats amazing bro keep it up !
BB12> Battle Fuel*Bullet Proof*Shred Matrix
- Thread starter BB12
- Start date
thats amazing bro keep it up !
BB12
New member
Thank you...appreciate you stopping by! Are you on the Canada forum as well?
Thursday
Shred Matrix - 6:15 am
Breakfast - 6:30 am
5 whole wheat pancakes (pack about 250 Carbs, 850 Cals)
Mid-Morning - 9:30 am
1 Cup of Grape Nuts
Protein shake
Shred Matrix - 11:45 am
Lunch – 12:00
First time in, I can't tell you how long....
Burger King
2 cheese burgers
small fries
small Van Shake
Mid-Afternoon – 3:00
1/2 cup of Almonds
1 scoop of Protein in water
Dinner – 5:30
3 cups of wheat paste
1 cup of Turkey chille over top
Battle Fuel - 6:30pm
8:30 (Pineapple juice and – 3g of BA, CEE, 3g of different types of L-Arginine)
Workout – OFF
Before Bed Snack- 11:00 pm
1 cup of Grape Nuts
10 oz of skim milk
1 tbsp of brown sugar...
***** Things are about to change*****
Thursday
Shred Matrix - 6:15 am
Breakfast - 6:30 am
5 whole wheat pancakes (pack about 250 Carbs, 850 Cals)
Mid-Morning - 9:30 am
1 Cup of Grape Nuts
Protein shake
Shred Matrix - 11:45 am
Lunch – 12:00
First time in, I can't tell you how long....
Burger King
2 cheese burgers
small fries
small Van Shake
Mid-Afternoon – 3:00
1/2 cup of Almonds
1 scoop of Protein in water
Dinner – 5:30
3 cups of wheat paste
1 cup of Turkey chille over top
Battle Fuel - 6:30pm
8:30 (Pineapple juice and – 3g of BA, CEE, 3g of different types of L-Arginine)
Workout – OFF
Before Bed Snack- 11:00 pm
1 cup of Grape Nuts
10 oz of skim milk
1 tbsp of brown sugar...
***** Things are about to change*****
BB12
New member
I have my PT to thank for this... wants to run from Friday-Friday to really shock my body...
1 -4 whole eggs
2- 2 scoops whey protein in water
3- meat, greens unlimited
4- 2 scoops whey
5- meat greens
6- 2 scoops whey
Other MP supplements will be worked in as planned in previous eating plan.
1 -4 whole eggs
2- 2 scoops whey protein in water
3- meat, greens unlimited
4- 2 scoops whey
5- meat greens
6- 2 scoops whey
Other MP supplements will be worked in as planned in previous eating plan.
BB12
New member
Saturday – Chest
*Had some increases in weight used*
Cardio – HIIT Mile 9.44 and StepMill 12 minutes (setting climb)
Incline Barbell
1 110x7 -- 1 110x7 -- 1 110x5
2 170x7 -- 2 180x7 -- 2 180x7
3 130x7 -- 3 130x7 -- 3 120x5
4 110x7 -- 4 110x7 -- 4 110x7
Flat chest fly (machine)
1 95x7 -- 1 112.5x7-- 1 100x7
2 170x7 -- 2 167.5x7-- 2 175x7
3 125x5 -- 3 137.5x7-- 3 125x7
4 95x7 -- 4 100x7 -- 4 100x7
Flat chest press
1 130x7 -- 1 125x7 -- 1 105x7
2 180x7 -- 2 185x7 -- 2 165x7
3 135x5 -- 3 130x5 -- 3 100x5
4 125x7 -- 4 125x7 -- 4 100x7
incline Fly
skipped (Chest was just out of gas)
Decline press
skipped (Chest was just out of gas)
At Home (chest had about a 20 minutes break from gym)
Pushups
1) 7 -- 1) 7 -- 1) 6
2) 7 -- 2) 7 -- 2) 5
3) 7 -- 3) 3 -- 3) 3
4) 7 -- 4) 7 -- 4) 5
then just 3x28 regular rep wheels
1) 25
2) 15
3) 12
Basic crunch - shoulder about 4-6 inches off floor
1) 25
2) 25
3) 20
Didn’t feel to successful on today’s chest workout, so added a little more abs. I think the diet change has left me feeling a little weak, but taken tomorrow off (Sunday) and doing legs on Monday. Just to see if I can get more sleep and/or body will adjust a little more to the new 7 day diet.
*Had some increases in weight used*
Cardio – HIIT Mile 9.44 and StepMill 12 minutes (setting climb)
Incline Barbell
1 110x7 -- 1 110x7 -- 1 110x5
2 170x7 -- 2 180x7 -- 2 180x7
3 130x7 -- 3 130x7 -- 3 120x5
4 110x7 -- 4 110x7 -- 4 110x7
Flat chest fly (machine)
1 95x7 -- 1 112.5x7-- 1 100x7
2 170x7 -- 2 167.5x7-- 2 175x7
3 125x5 -- 3 137.5x7-- 3 125x7
4 95x7 -- 4 100x7 -- 4 100x7
Flat chest press
1 130x7 -- 1 125x7 -- 1 105x7
2 180x7 -- 2 185x7 -- 2 165x7
3 135x5 -- 3 130x5 -- 3 100x5
4 125x7 -- 4 125x7 -- 4 100x7
incline Fly
skipped (Chest was just out of gas)
Decline press
skipped (Chest was just out of gas)
At Home (chest had about a 20 minutes break from gym)
Pushups
1) 7 -- 1) 7 -- 1) 6
2) 7 -- 2) 7 -- 2) 5
3) 7 -- 3) 3 -- 3) 3
4) 7 -- 4) 7 -- 4) 5
then just 3x28 regular rep wheels
1) 25
2) 15
3) 12
Basic crunch - shoulder about 4-6 inches off floor
1) 25
2) 25
3) 20
Didn’t feel to successful on today’s chest workout, so added a little more abs. I think the diet change has left me feeling a little weak, but taken tomorrow off (Sunday) and doing legs on Monday. Just to see if I can get more sleep and/or body will adjust a little more to the new 7 day diet.
BB12
New member
Monday - Legs (only had about 40 minutes at the gym)
Cardio (after workout): Had the wife drop me off (9:20 pm and gym closes at 10:00, so I had no choice but to run home! Nice 3 mile HIIT run in a very cold 20 degrees.
Squats regular (Had to use Leg Press)
1 200x7 -- 1 200x7 -- 1 220x7
2 300x7 -- 2 360x7 -- 2 380x7
3 260x7 -- 3 280x7 -- 3 300x7
4 200x7 -- 4 220x7 -- 4 250x7
Squats feet wide toes out
Had to skip, pressed for time
Leg extensions
1 80x7 -- 1 80x7 -- 1 85x7
2 125x7-- 2 125x7 2 130x7
3 95x7 -- 3 100x7 3 100x7
4 80x7 -- 4 85x7-- 4 80x7
Stationary lunges (legs felt like rubber)
1) 7 -- 1 -- 1
2) 5 -- 2 -- 2
3 -- 3 -- 3
4 -- 4 -- 4
Leg curls
Had to skip, pressed for time
Calves raises
1 50x7 -- 1 50x7 -- 1 70x7
2 100x7-- 2 100x7 2 90x7
3 70x7 -- 3 70x7 -- 3 70x7
4 50x7 -- 4 60x7 -- 4 60x10
Staright leg lifts on floor (same way abs) (Hanging toes to eyes)
1) 21
2) 7
3) 10
Home: Hit the steps for about 10 minutes and I’m really surprised I can even walk this morning. Appears my body is adjusting to the new diet and even though I got about 4 hours sleep last night (daughter was up at 3:30am)... still feel pretty good.
Cardio (after workout): Had the wife drop me off (9:20 pm and gym closes at 10:00, so I had no choice but to run home! Nice 3 mile HIIT run in a very cold 20 degrees.
Squats regular (Had to use Leg Press)
1 200x7 -- 1 200x7 -- 1 220x7
2 300x7 -- 2 360x7 -- 2 380x7
3 260x7 -- 3 280x7 -- 3 300x7
4 200x7 -- 4 220x7 -- 4 250x7
Squats feet wide toes out
Had to skip, pressed for time
Leg extensions
1 80x7 -- 1 80x7 -- 1 85x7
2 125x7-- 2 125x7 2 130x7
3 95x7 -- 3 100x7 3 100x7
4 80x7 -- 4 85x7-- 4 80x7
Stationary lunges (legs felt like rubber)
1) 7 -- 1 -- 1
2) 5 -- 2 -- 2
3 -- 3 -- 3
4 -- 4 -- 4
Leg curls
Had to skip, pressed for time
Calves raises
1 50x7 -- 1 50x7 -- 1 70x7
2 100x7-- 2 100x7 2 90x7
3 70x7 -- 3 70x7 -- 3 70x7
4 50x7 -- 4 60x7 -- 4 60x10
Staright leg lifts on floor (same way abs) (Hanging toes to eyes)
1) 21
2) 7
3) 10
Home: Hit the steps for about 10 minutes and I’m really surprised I can even walk this morning. Appears my body is adjusting to the new diet and even though I got about 4 hours sleep last night (daughter was up at 3:30am)... still feel pretty good.
BB12
New member
Thursday 11/13/08 - Arms
Bicep curl barbell
1 60x7 -- 1 70x7 -- 1 60x6
2 100x7 -- 2 65x7 -- 2 60x5
3 70x7 -- 3 60x7 -- 3 60x7
4 60x7 -- 4 60x5 -- 4 60x7
Hammer curls DB
1 20x7 -- 1 20x7 --
2 35x7 -- 2 20x7 --
3 20x6 -- 3 20x7 --
4 20x7 -- 420x7 --
Tricep overhead rope extensions (Tri-Bar at home)
1 60x7 --
2 60x7 --
3 60x7 --
4 60x7 --
Bench dips with feet up
1 - 7
2 - 7
3 - 7
4 - 7
Bench-to-Bench dips
1- 7 1 - 10
2- 10 2- 6
3- 12
4- 10
Abs knee ups
25
15
9
Nothing really stellar about this workout. Felt really tired before going into it and the numbers show.
Bicep curl barbell
1 60x7 -- 1 70x7 -- 1 60x6
2 100x7 -- 2 65x7 -- 2 60x5
3 70x7 -- 3 60x7 -- 3 60x7
4 60x7 -- 4 60x5 -- 4 60x7
Hammer curls DB
1 20x7 -- 1 20x7 --
2 35x7 -- 2 20x7 --
3 20x6 -- 3 20x7 --
4 20x7 -- 420x7 --
Tricep overhead rope extensions (Tri-Bar at home)
1 60x7 --
2 60x7 --
3 60x7 --
4 60x7 --
Bench dips with feet up
1 - 7
2 - 7
3 - 7
4 - 7
Bench-to-Bench dips
1- 7 1 - 10
2- 10 2- 6
3- 12
4- 10
Abs knee ups
25
15
9
Nothing really stellar about this workout. Felt really tired before going into it and the numbers show.
BB12
New member
New workout coming saturday!
After 7 days of very low carb and fat, Saturday was a full on Carb day.
Looking forward to the new workout Style ON SATURDAY!
-----------------------------------------------------------
Saturday – Chest
Cardio –
HIIT 1.25 Mile’s 9.44
StepMill 6 minutes (setting fat burner, no holding on)
Cool down on treadmill .25 mile
Flat chest press
1 130x7 -- 1 130x7 -- 1 130x7
2 200x7 -- 2 210x7 -- 2 200x7
3 160x7 -- 3 160x6 -- 3 155x5
4 130x7 -- 4 130x7 -- 4 130x7
Flat chest fly (Pec machine)
1 125x7 -- 1 112.5x7
2 162.5x7-- 2 175x7
3 137.5x7-- 3 137.5x7
4 112.5x7-- 4 112.5x7
Incline Barbell
1 110x7 -- 1 110x7 -- 1 110x5
2 185x7 -- 2 185x7 -- 2 180x7
3 125x7 -- 3 120x7 -- 3 120x 6.5
4 110x7 -- 4 110x7 -- 4 110x7
Decline press
1 135x7
2 155x7
3 135x7
4 135x6
incline Fly
skipped (Chest was just out of gas)
At Home (chest had about a 20 minutes break from gym)
Pushups
1) 7 -- 1) 6 -- 1) 5
2) 7 -- 2) 7 -- 2) 4
3) 4 -- 3) 3 -- 3) 3
4) 7 -- 4) 7 -- 4) 5
then just 3x28 regular rep wheels
1) 15
2) 11
3) 12
No workout on Sunday(but back to Anabolic Diet). Other than that, the 28 Method left me sore as hell for a few days after each workout. Very nice change to my routine and could already see some major changes from mixing this in.
After 7 days of very low carb and fat, Saturday was a full on Carb day.
Looking forward to the new workout Style ON SATURDAY!
-----------------------------------------------------------
Saturday – Chest
Cardio –
HIIT 1.25 Mile’s 9.44
StepMill 6 minutes (setting fat burner, no holding on)
Cool down on treadmill .25 mile
Flat chest press
1 130x7 -- 1 130x7 -- 1 130x7
2 200x7 -- 2 210x7 -- 2 200x7
3 160x7 -- 3 160x6 -- 3 155x5
4 130x7 -- 4 130x7 -- 4 130x7
Flat chest fly (Pec machine)
1 125x7 -- 1 112.5x7
2 162.5x7-- 2 175x7
3 137.5x7-- 3 137.5x7
4 112.5x7-- 4 112.5x7
Incline Barbell
1 110x7 -- 1 110x7 -- 1 110x5
2 185x7 -- 2 185x7 -- 2 180x7
3 125x7 -- 3 120x7 -- 3 120x 6.5
4 110x7 -- 4 110x7 -- 4 110x7
Decline press
1 135x7
2 155x7
3 135x7
4 135x6
incline Fly
skipped (Chest was just out of gas)
At Home (chest had about a 20 minutes break from gym)
Pushups
1) 7 -- 1) 6 -- 1) 5
2) 7 -- 2) 7 -- 2) 4
3) 4 -- 3) 3 -- 3) 3
4) 7 -- 4) 7 -- 4) 5
then just 3x28 regular rep wheels
1) 15
2) 11
3) 12
No workout on Sunday(but back to Anabolic Diet). Other than that, the 28 Method left me sore as hell for a few days after each workout. Very nice change to my routine and could already see some major changes from mixing this in.
BB12
New member
No cardio or abs tonight.
Since I’m not starting the new method till Saturday, I just wanted to do a kinda...“just get out of the house” workout tonight. Plus during the 2 weeks of the 28th Method, I never got to workout arms at the gym. Just a crazy mix-up to really hit a little of everything (minus chest and back)
Legs
Leg Press
1) 180x8
2) 380x6
3) 410x6 (PR) – damn impressive for me with my skinny ass legs!
4) 210x12 Fast Pace
Leg Extensions
1) 65x12 (fast)
2) 170x7 (1/2 reps)
3) 110x12 (fast)
4) 80x12 (fast)
Tri
Tri Press Down
1) 90x 7 -- 1) 140x7 -- 1) 100x5 (4 count)
2) 160x7 (PR)— 2) 120x7 -- 2) 100x5 (4 count)
3) 170x6 (PR)— 3) 100x7 (4 count) --
4) 170x5 -- 4) 100x5 (4 count) --
Tri Extensions (All very fast with only 30 seconds in between)
1) 65x10 -- 1) 50x12
2) 65x9 -- 2) 50x10
3) 50x10 -- 3) 50x10
Bi’s
Hammer Strength Machine (preacher curl)
1) 45x7 -- 1) 45x12 -- 1) 45x7 (4 count on neg)
2) 70x7 -- 2) 70x7 -- 2) 45x7 (4 count on neg)
3) 80x6 -- 3) 55x7 -- 3) 45x7 (4 count on neg)
Hammers
1) 25x7 -- 1)25x7
2) 25x7
3) 25x7
DB Shrugs
1) 50’sx12
2) 50’sx13
3) 80’sx8
Since I’m not starting the new method till Saturday, I just wanted to do a kinda...“just get out of the house” workout tonight. Plus during the 2 weeks of the 28th Method, I never got to workout arms at the gym. Just a crazy mix-up to really hit a little of everything (minus chest and back)
Legs
Leg Press
1) 180x8
2) 380x6
3) 410x6 (PR) – damn impressive for me with my skinny ass legs!
4) 210x12 Fast Pace
Leg Extensions
1) 65x12 (fast)
2) 170x7 (1/2 reps)
3) 110x12 (fast)
4) 80x12 (fast)
Tri
Tri Press Down
1) 90x 7 -- 1) 140x7 -- 1) 100x5 (4 count)
2) 160x7 (PR)— 2) 120x7 -- 2) 100x5 (4 count)
3) 170x6 (PR)— 3) 100x7 (4 count) --
4) 170x5 -- 4) 100x5 (4 count) --
Tri Extensions (All very fast with only 30 seconds in between)
1) 65x10 -- 1) 50x12
2) 65x9 -- 2) 50x10
3) 50x10 -- 3) 50x10
Bi’s
Hammer Strength Machine (preacher curl)
1) 45x7 -- 1) 45x12 -- 1) 45x7 (4 count on neg)
2) 70x7 -- 2) 70x7 -- 2) 45x7 (4 count on neg)
3) 80x6 -- 3) 55x7 -- 3) 45x7 (4 count on neg)
Hammers
1) 25x7 -- 1)25x7
2) 25x7
3) 25x7
DB Shrugs
1) 50’sx12
2) 50’sx13
3) 80’sx8
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