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JohnnyRockit's 2012 Transformation Contest Log

I worked legs by them self yesterday my back is still not 100% but it's getting there.

Squats 5x6x135 didn't want to put to much pressure on my upper back yet

Leg Press 6x10x 225,315,410 alternating foot position wide and narrow

calve raises 4x15

Lying leg curls 3x10

walked out with jello legs! :evil:
 
Jello legs are a sign of a ass kicking workout!! Ha nice work matey, yeah best not to push your back to much to early. : )
 
2/8 Diet and Supps

1st meal 730am

5-egg omelet w/spinach and brocolli
1-serv. steel cut oats with honey and blueberries
1-orange
+ morning supps

off day!

2nd meal 11am

1-4oz salmon Fillet lightly seasoned and cooked in 1 1/2 tbls evoo
1-8oz Grnd Turkey
1/2 cup brown rice
Mixed steamed Veggies (brocolli, spinach, and carrots)

bike ride

snack 1230pm

1-oz raw almonds
1-medium apple

3rd meal 230pm

1-6oz chicken breast
1/3 cup brn rice
1/2 small sweet potato
mixed veggies

4th meal 630pm

2-lean beef and turkey burritos w/beans, spinach, broccoli, onions and whole wheat tortillas

5th meal 930

1 tbs natty PB
1 serv greek yogurt with honey

supps

2-multi vitamins
9mg albut 3mg 3 times
30mcg T3 15mcg 2 times
6000mg fish oil
3g Taurine
1 tbs. pure gelatin
 
Last edited:
So I am up early today going over the plan for the day. My back is feeling decent think I am going to try to work chest today and see how it goes. Hope everyone has a Kick ass day!!!!!
 
2/9 diet and supps

1st meal 530am

5-eggs w/ broccoli and spinach
1-serv steel cut oats w/ blueberries and raspberries
1-orange

GYM

2nd meal 9am

8 oz ground turkey
4 oz salmon
1/4 cup brn rice
mixed veggies
medium apple

3rd meal 12pm

2-lean beef and turkey burritos w/beans, spinach, broccoli, onions and whole wheat tortillas

4th meal 3pm

4oz chicken breast
2oz leftover salmon
green beans, cauliflower, spinach
1/2 cup brn rice

5th meal 6pm

6oz chicken breast
half sweet potato
veggies
1oz almonds
 
Last edited:
How are your workouts going bro?
Sorry I hanent been around much, am trying to remedy that.
Plz post you workouts and thanks man!:evil:
 
No worries brother. I have been posting them they just haven't been that exciting since I pulled a muscle in my upper back a week ago or so. I have just been easing back into it by just working one body part a day and some light cardio!


tues. 2/7

I did legs on tuesday looked a little like this

Squats 5x6x135 didn't want to put to much pressure on my upper back yet

Leg Press 6x10x 225,315,410 alternating foot position wide and narrow

calve raises 4x15

Lying leg curls 3x10

weds. 2/8

40 min light cardio 130 HR

Thurs. 2/9

Chest

Flat Bench 3x8 at 185lbs
Incline 3x8 at 135
Dips 3x8 at BW

Tri's

press downs 3x8 at 75
rope extensions 3x8 at 40

30min cardio 130 HR

Back felt a lot better today should be able to start new routine on Monday at 100%. Just didn't want to start it half assed.
 
Last edited:
2/10 Diet and supps


1st meal 6am

1 serv. oats w/honey
5 egd omelet w/broccoli
1 orange

Gym

2nd meal 10am

1-4oz Tilapia Fillet lightly seasoned and cooked in 1 1/2 tbls evoo
1-8oz Grnd Turkey
1/2 cup brown rice
Mixed steamed Veggies (brocolli, spinach, and cauliflower)
1-medium apple

3rd meal 1pm

2-lean beef and turkey burritos w/beans, spinach, broccoli, onions and whole wheat tortillas

4th meal 4pm

6oz Chicken
1/2 sweet potato
veggies
1oz almonds

5th meal 7pm

2 cans Tuna with spinach and broccoli and 1 tbs. evoo
1 oz almonds

supps

1-multi vitamins
7-N2gaurd
9mg albut 3mg 3 times
30mcg T3 15mcg 2 times
6000mg fish oil
3g Taurine
1 tbs. pure gelatin

I have been real good on my diet all week I am going to keep it this way till week 5 when I start the tren. Then I will need to adjust it.
 
Last edited:
Nice workout bro. Thats the way to activly recover from that back. Good job!!
 
Lolling good there Johny nice to see you gritting back into the swing of things!
 
2/10 workout

Back

Lightweight
Rows 3x10
WG Pulldowns 3x10
Deads 4x8

Bi's

DBL Alt Curls 3x10
BBL Curls 3x10

40 min cardio 130 HR

Back is feeling a lot better today I should be 100% by next monday. I am excited to start the new routine.
 
Gooooooo Johnny!

I want to see some kick ass workouts! The kind that makes you almost puke!
 
Bro how the hell do you rate with the sistas on here?
Man you get all the good stuff, massages, dinners, taxi service, laundry service, cleaning service.
Dam bro Im jealous as hell!
 
Hwy Zed , don't mean to brag, but i get goodies almost every week , Tank Tops, Training Shorts, Protein,kinna makes me wonder
 
Dammit! Ima gonna have to come to the school of RADAR cuz I get nuthin!
 
I took the weekend off to make sure I am good to go on monday!
Diet has been great all weekend no cheat meals as of yet lol. :evil: Hope everyone is having a great weekend.
 
johnnyrockit8665 said:
I took the weekend off to make sure I am good to go on monday!
Diet has been great all weekend no cheat meals as of yet lol. :evil: Hope everyone is having a great weekend.
Click to expand...

Same here bro, just rested this weekend. Hoping to get back at it Monday!!! :) hope you had a good one bro!
 
zedhed said:
Dammit! Ima gonna have to come to the school of RADAR cuz I get nuthin!
Click to expand...

Hey didn't a special lil someone give you a calendar with half naked ladies!! What more can you want lmao : )


Actually don't answer that ! Real life half naked ladies!!! Lmao. : )

.
 
Last edited by a moderator:
It's 6am Monday morning, time to get this day started :evil: I woke up feeling pretty good had some breakfast!
Now I am sitting here watching the news and taking my morning supps. Within the hour I am off to the gym to Kill that Shit.

I hope everyone is having a great Monday Lets Do This!!!!!!!:evil::evil:
 
That's what I like to hear Johny ! You have a great session show them who's boss!!
 
KTS Monday off to a good start I see! :)
 
dmk777 said:
Hey didn't a special lil someone give you a calendar with half naked ladies!! What more can you want lmao : )


Actually don't answer that ! Real life half naked ladies!!! Lmao. : )

.
Click to expand...

LMAO YUP!! you got the right on the first try suga!
Yes a special someome did send me such a calendar, and thank you for that too darlin!!
Its up on the wall in my gym. The only wall decoration that I have
 
You just keep tearin it up JR. Looking real good bro and gr8 tude!
 
Thanks guys :biggrin:

2/13 diet, workout and supps.

1st meal 6am

5-egg omelet w/spinach and brocolli
1-serv. steel cut oats with honey and blueberries
1-orange
+ morning supps

GYM

2nd meal 10am

1-4oz Tilapia Fillet lightly seasoned and cooked in 1 1/2 tbls evoo
1-8oz Grnd Turkey
1/2 cup brown rice
Mixed steamed Veggies (brocolli, spinach, and carrots)
1-medium apple

3rd meal 1pm

1-6oz skinless chicken breast
1/2 cup brn rice
1-mixed steamed green veggies
1oz raw almonds

4th meal 430pm

1-6oz skinless chicken breast
1-Brn rice
1-mixed steam veggies
1oz raw almonds

5th meal 8pm

2-cans tuna with spinach salad
1/2 tbs evoo
1 tbs. natty PB

Gym

Flat Bench 4x5 at 185 3sets 1set at 225
Incline Bench 3x6 at 185
Dips 4x8 at BW

Skull crushers 4x8 at 70

40min cardio HR 130

Back felt great It seems to be fully healed I was able to actually move a little weight today felt awesome to be back!!

supps

250 sustanon
2-multi vitamins
9mg albut 3mg 3 times
60mcg T3 30mcg 1 time 15mcg 2 times
5g Power chews bcaa's post WO
power chews pre WO
6000mg fish oil
3g Taurine
1 tbs. pure gelatin
 
johnnyrockit8665 said:
Thanks guys :biggrin:

2/13 diet, workout and supps.

1st meal 6am

5-egg omelet w/spinach and brocolli
1-serv. steel cut oats with honey and blueberries
1-orange
+ morning supps

GYM

2nd meal 10am

1-4oz Tilapia Fillet lightly seasoned and cooked in 1 1/2 tbls evoo
1-8oz Grnd Turkey
1/2 cup brown rice
Mixed steamed Veggies (brocolli, spinach, and carrots)
1-medium apple

3rd meal 1pm

1-6oz skinless chicken breast
1/2 cup brn rice
1-mixed steamed green veggies
1oz raw almonds

4th meal 430pm

1-6oz skinless chicken breast
1-Brn rice
1-mixed steam veggies
1oz raw almonds

5th meal 8pm

2-cans tuna with spinach salad
1/2 tbs evoo
1 tbs. natty PB

Gym

Flat Bench 4x5 at 185 3sets 1set at 225
Incline Bench 3x6 at 185
Dips 4x8 at BW

Skull crushers 4x8 at 70

40min cardio HR 130

Back felt great It seems to be fully healed I was able to actually move a little weight today felt awesome to be back!!

supps

250 sustanon
2-multi vitamins
9mg albut 3mg 3 times
60mcg T3 30mcg 1 time 15mcg 2 times
5g Power chews bcaa's post WO
power chews pre WO
6000mg fish oil
3g Taurine
1 tbs. pure gelatin
Click to expand...

nice work in here, the way t3 made me feel 60mcg probably woulda killed me lol....
 
zedhed said:
LMAO YUP!! you got the right on the first try suga!
Yes a special someome did send me such a calendar, and thank you for that too darlin!!
Its up on the wall in my gym. The only wall decoration that I have
Click to expand...

Lmao I think we can work at filling the rest them walls Zed lol I have great taste in women ; ) haha
 
Great work Mr Rocket lol,,, I'm actually loving everyone's food diary's
It's great importation for my own. One thing bout training diets it can get very dull so it's always good to borrow ideas from friends and mix it up a little.
; )
 
gymjunkie09 said:
nice work in here, the way t3 made me feel 60mcg probably woulda killed me lol....
Click to expand...

I read about that, I can't believe it messed you up that bad. The albuteral was messing with me by ways of headaches and whatnot. I have just kept the daily total at around 9mg and I don't have any issues anymore, but the T3 seems to be working just fine.
 
dmk777 said:
Great work Mr Rocket lol,,, I'm actually loving everyone's food diary's
It's great importation for my own. One thing bout training diets it can get very dull so it's always good to borrow ideas from friends and mix it up a little.
; )
Click to expand...

Thanks Donna! Yea keeping track like that has helped me stick to it also. I think of it like this for the longest time I just ate junk burgers, Tacos and Pizza is what I lived on and I felt like crap most the time. Now I live on chicken, Turkey, Fish and veggies for the most part and I feel great. So now it is all about controlling my cravings so I don't start eating like crap again.
 
Well Rockit your certianly on it in here bro.
Your diet is looking awsome bro. You all are doing such a good job on your diets and I love when you peeps put up pics of the food you make.
Rockon bro!
 
johnnyrockit8665 said:
Thanks Donna! Yea keeping track like that has helped me stick to it also. I think of it like this for the longest time I just ate junk burgers, Tacos and Pizza is what I lived on and I felt like crap most the time. Now I live on chicken, Turkey, Fish and veggies for the most part and I feel great. So now it is all about controlling my cravings so I don't start eating like crap again.
Click to expand...

I remember the first time I dieted properly for a competition (kickboxing) and how much better I felt all over, got to a point where I really didn't like eating anything with too much greasy frying fat in. Dunno how I came unstuck but I did. Now I'm back at it I don't wanna eat crap anymore. Been using this contest as an excuse for not eating out with my girl. Got to tonight though. Valentines day! :)

Gotta say I'm loving the detail in your log bro! More detailed than mine methinks. :D
 
johnnyrockit8665 said:
enough chit chat lol time to get to business :evil:

OFF TO THE GYM!!!!!
Click to expand...

KILL IT!!! Get in there and tear it up! DESTROY!!!! RAAARGH!!!!

I so hyped up right now. This new volume training circuits with interval training on the bag is my new favourite thing! Strength, fitness, fat loss.. The works! I may have to sack my usual split training for a while after this comp. :) and just do thos for a couple of months. Maybe not the best for mass but damn do I love it!!!!
 
Thanks for all your support guys it is really helping me out in a lot a ways. You guys rock! :garza:

2/14 Diet, work out, and supps.

1st meal 6am pre work out

5-egg omelet w/spinach and brocolli
1-serv. steel cut oats with honey and blueberries
1-orange
+ morning supps

2nd meal 10am post WO

1-4oz Tilapia Fillet lightly seasoned and cooked in 1 1/2 tbls evoo
1-8oz Grnd Turkey
1/2 cup brown rice
Mixed steamed Veggies (brocolli, spinach, and carrots)
1-medium apple

3rd meal 1pm

1-6oz skinless chicken breast
1/2 cup brn rice
1-mixed steamed green veggies
1oz raw almonds

4th meal 430pm

1-6oz skinless chicken breast
1-Brn rice
1-mixed steam veggies
1oz raw almonds

5th meal 8pm

2-cans tuna with spinach salad
1/2 tbs evoo
1 tbs. natty PB

I have been right on top of the diet. Being as motivated as I have been it hasn't really been that hard so far lol

Gym

Worked back today felt pretty good and strong. I can definitely tell the test is kickin can't wait to start the Tren :evil:

Deads 3x5 at 225lbs work
Pendlay rows underhand grip 5x5 at 135lbs work
WG lat pulldowns 4x8 at 145lbs
Under Hand close grip pulldowns 3x8 at 155lbs

BBL curls 3x8 at 95lbs
DBL curls 3x8 at 35lbs

40min cardio 130 HR

Supps.

2-multi vitamins
9mg albut 3mg 3 times
60mcg T3 30mcg 1 time 15mcg 2 times
5g Power chews bcaa's post WO
power chews pre WO
6000mg fish oil
3g Taurine
1 tbs. pure gelatin
7 N2Gaurd 4am 3pm
 
Well hell your all supposed to be Temp Plat anyways.
Send a pm to EFshanna and tell I sent you and that your supposed to be Temp Plat.
Let me know what she says plz.
 
johnnyrockit8665 said:
Thanks brother! she took care of it.
Click to expand...
You should be a Plat full member now. Shanna is a great person and it took care of it for you.. Thank you, for your time and effort to get this transformation contest started and let me know if you need anything else?:artist:
 
2/15 Diet, work out, and supps.

Diet

1st meal
211t85w.jpg

2nd meal
wmnw3p.jpg

3rd and 4th meal
whocwh.jpg

5th meal
2pqo0ag.jpg


work out

off day from weights
40min cardio w/130 HR

Supps

2-multi vitamins
9mg albut 3mg 3 times
60mcg T3 30mcg 2 times 15mcg 1 times
5g Power chews bcaa's post WO
power chews pre WO
6000mg fish oil
3g Taurine
1 tbs. pure gelatin
7 N2Gaurd 4am 3pm
 
johnnyrockit8665 said:
2/15 Diet, work out, and supps.

Diet

1st meal
http://i40.tinypic.com/211t85w.jpg
2nd meal
http://i40.tinypic.com/wmnw3p.jpg
3rd and 4th meal
http://i39.tinypic.com/whocwh.jpg
5th meal
http://i41.tinypic.com/2pqo0ag.jpg

work out

off day from weights
40min cardio w/130 HR

Supps

2-multi vitamins
9mg albut 3mg 3 times
60mcg T3 30mcg 2 times 15mcg 1 times
5g Power chews bcaa's post WO
power chews pre WO
6000mg fish oil
3g Taurine
1 tbs. pure gelatin
7 N2Gaurd 4am 3pm
Click to expand...

Whats that green **** in your first meal bro?lol....is that eggs? awesome log btw, very detailed and diet look great
 
You too Johnny, I already had a great day!

KTS bro!


Nulli secundus - second to none
 
Hey buddy.... All looking great over here nice work Johny ... And good good too lol green eggs from Dr Zeus lmao love it!!
 
2/16 Diet, work out, and supps.

1st meal 6am pre work out

5-egg omelet w/spinach and brocolli
1-serv. steel cut oats with honey and blueberries
1-orange
+ morning supps

2nd meal 10am post WO

1-4oz Tilapia Fillet lightly seasoned and cooked in 1 1/2 tbls evoo
1-8oz Grnd Turkey
1/2 cup brown rice
Mixed steamed Veggies (brocolli, spinach, and carrots)
1-medium apple

3rd meal 1pm

1-6oz skinless chicken breast
1/2 cup brn rice
1-mixed steamed green veggies
1oz raw almonds

4th meal 430pm

1-6oz skinless chicken breast
1-Brn rice
1-mixed steam veggies
1oz raw almonds

5th meal 8pm

2-cans tuna with spinach salad
1/2 tbs evoo
1 tbs. natty PB

Still holding strong!

Gym

Legs

Squats:
2x8 at 135
3x5 at 185
2x3 at 225

Leg press:
1x10 at 180
1x10 at 270
1x8 at 360
2x5 450

calve raises 4x15

Leg Curls:
3x10 at 85,90,105

100 weighted crunches

40min cardio 130 HR

I could barely walk when I left :evil::evil:

Supps.

2-multi vitamins
9mg albut 3mg 3 times
60mcg T3 30mcg 1 time 15mcg 2 times
5g Power chews BCAA's post WO
power chews pre WO
6000mg fish oil
3g Taurine
1 tbs. pure gelatin
7 N2Gaurd 4am 3pm
 
Nice WO bro!
Loving the detail in your log too!

You should get the "best log" prize lol!


Defeat is the stepping stone to victory.
 
Completely awesome Johny;), diet workout and numbers all spot on lol.

Do you eat your oats dry Johny ?
 
johnnyrockit8665 said:
2/16 Diet, work out, and supps.

1st meal 6am pre work out

5-egg omelet w/spinach and brocolli
1-serv. steel cut oats with honey and blueberries
1-orange
+ morning supps

2nd meal 10am post WO

1-4oz Tilapia Fillet lightly seasoned and cooked in 1 1/2 tbls evoo
1-8oz Grnd Turkey
1/2 cup brown rice
Mixed steamed Veggies (brocolli, spinach, and carrots)
1-medium apple

3rd meal 1pm

1-6oz skinless chicken breast
1/2 cup brn rice
1-mixed steamed green veggies
1oz raw almonds

4th meal 430pm

1-6oz skinless chicken breast
1-Brn rice
1-mixed steam veggies
1oz raw almonds

5th meal 8pm

2-cans tuna with spinach salad
1/2 tbs evoo
1 tbs. natty PB

Still holding strong!

Gym

Legs
Hey bro, just some thoughts here for you.
For your leg WU, do 5 min bike at a HR of 130 bpm or so.
Then do 3 or 4 sets of body weight squats.
Then move right into your back squats.

Squats:
2x8 at 135 do loose your strength here bro. Next time try 3x4 nad treat this as a heavy WU.
3x5 at 185 do only 2 sets here
2x3 at 225 now is where the push comes in bro. Shoot for 5x5. However you get there is fine. But you wanna go for 20-25 total reps. When you hit that then add weight. Whatcha think?

Leg press:
1x10 at 180
1x10 at 270 Noting beats leg press after squats bro. Gr8 that you got it set up like this. But work the leg press with 10 reps min. If you can hit 20 thats better yet. This will make your legs explode!
1x8 at 360
2x5 450

calve raises 4x15

Leg Curls:
3x10 at 85,90,105

100 weighted crunches

40min cardio 130 HR

I could barely walk when I left :evil::evil:
Yeah baby!

Supps.

2-multi vitamins
9mg albut 3mg 3 times
60mcg T3 30mcg 1 time 15mcg 2 times
5g Power chews BCAA's post WO
power chews pre WO
6000mg fish oil
3g Taurine
1 tbs. pure gelatin
7 N2Gaurd 4am 3pm
Click to expand...

Really nice workout bro. You doin real well in here JR!
 
dmk777 said:
Hey buddy.... All looking great over here nice work Johny ... And good good too lol green eggs from Dr Zeus lmao love it!!
Click to expand...

Thanks Donna

"I will not eat green eggs and ham.

I will not eat them, Sam I am."

I used to eat the oats raw when I was drinking protein I would mix them in. I was advised that it would be better this cycle to not to not use shakes to keep down the bloat from them. I also cut out dairy for the same reasons. So all real food for me this cut and now I eat my oats cooked. I am going to ad in N2BM Gear when I start the tren to make sure I get enough protein!
 
zedhed said:
Really nice workout bro. You doin real well in here JR!
Click to expand...

Great advice as always Bro! thank you my friend!

Legs
Hey bro, just some thoughts here for you.
For your leg WU, do 5 min bike at a HR of 130 bpm or so.
Then do 3 or 4 sets of body weight squats.
Then move right into your back squats.

I always warm up on the bike. I ride mine to the gym that's about a mile away then I hop on the stationary for 5 to 10 min to keep the knees moving. I also do 3 sets of body weight squats then I do one set slow with just the bar. Then I hit the squats.

Squats:
2x8 at 135 do loose your strength here bro. Next time try 3x4 nad treat this as a heavy WU.
3x5 at 185 do only 2 sets here
2x3 at 225 now is where the push comes in bro. Shoot for 5x5. However you get there is fine. But you wanna go for 20-25 total reps. When you hit that then add weight. Whatcha think?

I wasn't to sure when I started the 185 that I would put any more on. I was being careful with the back. But I was moving it pretty easy so I decide to try a litlle more. I pickin up what you are putting down I like the 5x5 idea on this. Next time I know I can do a 5x5 at 225.

Leg press:
1x10 at 180
1x10 at 270 Noting beats leg press after squats bro. Gr8 that you got it set up like this. But work the leg press with 10 reps min. If you can hit 20 thats better yet. This will make your legs explode!
1x8 at 360
2x5 450

Gotcha sounds good!

calve raises 4x15

Leg Curls:
3x10 at 85,90,105

100 weighted crunches

40min cardio 130 HR

I could barely walk when I left
Yeah baby!
 
johnnyrockit8665 said:
Thanks Donna

"I will not eat green eggs and ham.

I will not eat them, Sam I am."

I used to eat the oats raw when I was drinking protein I would mix them in. I was advised that it would be better this cycle to not to not use shakes to keep down the bloat from them. I also cut out dairy for the same reasons. So all real food for me this cut and now I eat my oats cooked. I am going to ad in N2BM Gear when I start the tren to make sure I get enough protein!
Click to expand...


That's great I just wondered I do mine with half a pint of water and half pint 2% milk. I heard a lot of peeps take them dry because of the no dairy thing.
I know what you mean bout the shakes AAP said to ditch the shakes and swap with some other gear which you can eat cant remember the name but I have 15kg of low fat protein there to use lol. I only take 1-2 shakes per day though I like real protein better lol ...
 
dmk777 said:
That's great I just wondered I do mine with half a pint of water and half pint 2% milk. I heard a lot of peeps take them dry because of the no dairy thing.
I know what you mean bout the shakes AAP said to ditch the shakes and swap with some other gear which you can eat cant remember the name but I have 15kg of low fat protein there to use lol. I only take 1-2 shakes per day though I like real protein better lol ...
Click to expand...

When you say oats you mean porridge right? Cos I make mine with water.... Turns out basically like glue and tastes bland as fcuk.


Defeat is the stepping stone to victory.
 
Colstreamer said:
When you say oats you mean porridge right? Cos I make mine with water.... Turns out basically like glue and tastes bland as fcuk.


Defeat is the stepping stone to victory.
Click to expand...

Yeah good old Scottish rolled oats. My fav food apart from sweet potato lol. I tried it all water and hated it lol
 
dmk777 said:
Yeah good old Scottish rolled oats. My fav food apart from sweet potato lol. I tried it all water and hated it lol
Click to expand...

Yeah, my mum used to use oats and water as glue paste for us when we were kids! Lol!
I slice up a 'nana into it, helps some...


Defeat is the stepping stone to victory.
 
Last edited:
RachelM said:
I had to re-read this.. I though you meant slice some of "grandma" ie nana into it...
Click to expand...

Lol...


Defeat is the stepping stone to victory.
 
johnnyrockit8665 said:
2/15 Diet, work out, and supps.

Diet

1st meal
211t85w.jpg

2nd meal
wmnw3p.jpg

3rd and 4th meal
whocwh.jpg

5th meal
2pqo0ag.jpg


work out

off day from weights
40min cardio w/130 HR

Supps

2-multi vitamins
9mg albut 3mg 3 times
60mcg T3 30mcg 2 times 15mcg 1 times
5g Power chews bcaa's post WO
power chews pre WO
6000mg fish oil
3g Taurine
1 tbs. pure gelatin
7 N2Gaurd 4am 3pm
Click to expand...







The Eggs "GAG" Puke!

THes rest i think i could do it, just don't invite me to dinner!
 
wahooo monday morning time to start a new week. What a weekend !!!!
I will get this updated later today! But for now off to the gym for cardio day! hope everyone has a good one!
 
johnnyrockit8665 said:
wahooo monday morning time to start a new week. What a weekend !!!!
I will get this updated later today! But for now off to the gym for cardio day! hope everyone has a good one!
Click to expand...

It's KTS Monday bro!

Gotta say man, your shit is lookin wired tight blud!


Nulli secundus - second to none

Honi sout que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
 
Colstreamer said:
It's KTS Monday bro!

Gotta say man, your shit is lookin wired tight blud!


Nulli secundus - second to none

Honi sout que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
Click to expand...

Thanks Cuz!
 
johnnyrockit8665 said:
lol whats wrong with my eggs?
Click to expand...

They look like puke! Lol! Sorry bro but green eggs...? I hate eggs at the best of times though....


Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
 
2/17 Diet, work out, and supps.

1st meal 6am pre work out

5-egg omelet w/spinach and brocolli
1-serv. steel cut oats with honey and blueberries
1-orange
+ morning supps

2nd meal 10am post WO

1-4oz Tilapia Fillet lightly seasoned and cooked in 1 1/2 tbls evoo
1-8oz Grnd Turkey
1/2 cup brown rice
Mixed steamed Veggies (brocolli, spinach, and carrots)
1-medium apple

3rd meal 1pm

1-6oz skinless chicken breast
1/2 cup brn rice
1-mixed steamed green veggies
1oz raw almonds

4th meal 430pm

1-6oz skinless chicken breast
1-Brn rice
1-mixed steam veggies
1oz raw almonds

5th meal 8pm

2-cans tuna with spinach salad
1/2 tbs evoo
1 tbs. natty PB


Gym

Shoulders

OHP

short warm up then 5x5x95lbs. these are what I hurt my back doing so I was a little gun shy when I did them but they felt great hit all sets no problem :evil:

upright rows wide grip 3x8x40,50,60lbs.

power shrugs 3x6x225,275,305lbs. I love these I think they are great for hitting upper traps

40min cardio 130 HR


Supps.

2-multi vitamins
9mg albut 3mg 3 times
60mcg T3 30mcg 2 times 15mcg 1 time
5g Power chews BCAA's post WO
6000mg fish oil
3g Taurine
1 tbs. pure gelatin
7 N2Gaurd 4am 3pm
 
Nice spread today johnny Im bout to go and make me a plate! Glad you hit all your sets without injury just take it easy when it comes to that one no need to fall off the horse again homie.

I've been looking to develope my upper traps I gotta learn how to do power shrugs.

Another day of action by Johnny some good numbers there brochacho!
 
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