Leager330r join date 7/30 start date 9/1/08

[leager330r]

I am excited about getting started with the program.

Age : 38
Weight : 180
BF: 9.3%
Height: 5’10”

I will be taking my black belt test in October so I think my program will be a little different than others.

 

[access]

Good luck with program and also your BB test.

 

[leager330r]

Good luck with program and also your BB test.

Thank You looking forward to it.

 

[mwm5]

u wanna fight or what?!?!!?!?! LOL. Good luck man, i'm sure u will enjoy the program and progress you make.

 

[Chocolate_Thunder]

Welcome, and good luck!

 

[leager330r]

I have a couple of questions; I posted this in the blue collar diet but have not received an answer so I figured I would ask here.

For a post work out drink - I have been using this mix is it OK or should I switch
PeptoPro (Hydrolyzed Caseinate) 25%
Amylocel (Waxy Maize Starch) 70%
Branched Chain Amino Acids (BCAA's) 5%

Serving Size 30 grams x 3 scoops
Total Calories 120 x 3 = 360
Fat 0
Carbohydrates 20.77g x 3 = 62g
Protein 8.25g x 3 = 25

And then I have been adding another scoop of protein powder 1/2 hour later for a total of 50 grams of protein + some flax seed oil. This powder is a mixture of Whey Protein Isolate Microfiltration, Micellar Casein, Egg White Protein.

Also the sandwich from subway - is this a foot long or 6" sandwich, I just had the 6" with double meat and I am still hungry.

Next one is about supplements how do we get the discount on omegas products I already have lipoflame and Amplifly but I want to order rawmc.


Thanks for any help

 

[OMEGA]

order the supps and we apply a Discount after

For You post Workout Shake You Def want to have the protein Match the Carbs in Grams 50 / 50 is good

Also add 5-7 grams of Creatine or 4 grams of RawMCC to that shake ( both Powders)


Subway for you should = footlong with Double meat ( chicken )

 

[leager330r]

Took some photos today.

 

[access]

Nice solid base to work from there leager.

 

[OMEGA]

Agreed


Nice latent physical proportions
Totally aesthetic leaning Physique

Access your Similar too......

Leager
I will get to you Tonight late FOR sure

 

[leager330r]

Day #1 Legs and Abs

Leg Press - Weight only nothing added for sled
180 x 26
320 x 15
360 x 11
360 x 11
270 x 10

Seated calf raises
3 sets at 45x20

Smith Squats -assuming 45 pounds for bar assembly
135x25
185x9 - Legs were shaking and lower back started to tighten up
155x12
155x12
135x10

I know I did not complete these the way I should have, I will have to drop the weight next time. The 45 seconds rest period is a big change for me.

Leg Press calf
180x25
270x15
360x12
450x12
270x11

Abs
Oblique 4x20 - I had to pause on these to get all 20
SLDL 4x20 65 1st set 75 on remaining sets
Crunches 4x20 again I had to pause to get all reps

Overall this was a tough workout for me, legs are definitely not my strong point. I also just started doing legs agian 2 weeks ago after a three month layoff (on legs).

 

[leager330r]

Diet - I have been following the blue collar diet for about a week.

Weight has not changed too much, when I first started it dropped about 4 pounds 180 -176. It has come back up to around 179.

Overall been around Fat - 80, Carbs - 165, Protein - 300.

 

[leager330r]

Day #2
Pull Downs - Wide Grip
100x20
115x15
130x10
145x7
115x8

Hammer Strength - Used a Iso low Row, is that OK?
45x20
55x15
65x11
85x9
65x12

DB Shrugs - Which way should your head face on these?
50x20
60x16
70x12
85x9
65x11

DB standing side lat
10x20
15x15
20x10
25x7
20x7

Camb barbell curls
45x20
55x15
60x10
70x7
55x7

Camb barbell reverse curls
25x20 x 4 sets


Martial Arts Class 1 hr - technical class not cardio based. It was a good thing this was a technical class since I could not stretch out because my legs were too sore from yesterday.

 

[OMEGA]

Leager that will PASS ( 2 weeks)

If you have not addeded Glutamine
Use it at 20 grams a day in one of your shakes.

I GUARANTEE you wont be sore after taking it the next day

take is DAILY form now on

 

[leager330r]

Leager that will PASS ( 2 weeks)

If you have not addeded Glutamine
Use it at 20 grams a day in one of your shakes.

I GUARANTEE you wont be sore after taking it the next day

take is DAILY form now on

Started glutamine on Monday 20g in shakes. I will continue.

How about the two ?'s above on shrugs and hs low row. The only choices were low row (http://us.commercial.lifefitness.com/content.cfm/iso-laterallowrow) and high row (http://us.commercial.lifefitness.com/content.cfm/iso-lateralhighrow )

 

[OMEGA]

I will be back to answer later tonight and also the private message ( routine)

 

[leager330r]

Ok I received the Raw MCC today, I also tried to take the Amplifyo2 yesterday at 5 caps and slept fine.

How should I take the Lipoflame, Amp & Raw MCC.

Thanks

 

[leager330r]

Day #3 Running outside.
Did 2 miles - first one in 8:50, second one in 10.

Usually run on treadmill this was tougher.

Calf's, hamstrings and glutes are very sore.

 

[access]

I noticed my glutes have been sore this past couple of days too!

 

[OMEGA]

Ok I received the Raw MCC today, I also tried to take the Amplifyo2 yesterday at 5 caps and slept fine.

How should I take the Lipoflame, Amp & Raw MCC.

Thanks

My More robust answer I give:


I use Amplify 02 for Upper Body Lifting ( Muscle Pumps, 100% focus, and Power)

I use LIPFOLAME for Cardio and Leg days and an AM pick me up.

Sometimes I take half a dose of LIPOFLAME with Half a dose of Amplify 02 and thats
a pretty spectacular feeling too.

The Ideal By Design is this:

Amplify02 ONLY pre Lift for Upper Body........
this is for massive Pump, Power, Nutrient Delivery and of course Intense 100% focus for Mind/Muscle Connection.
This is achieved d to the Esters and Acetyl Compounds.
The Athlete gets a Rapid Influx or "Flood" of Target Pro Pump, Focus , and Strength Enhancers.

LIPOFLAME by design in BEST for Rapid Fat Translocation and Incineration while working the Aerobic threshold.
Thus PERFECT for Cardio And Legs Days.....

~FIN~

Raw MCC will get you very strong and harder looking
I take it Post Workout or take it at night with milk before bed.
You will ATP load doing this
and also the Mag+ in MCC + Calcium and Tryptophan in milk will help you Sleep well)


Expect MORE Strength, Much more muscular endurance, positive mood and mind set, and FAT LOSS


PS:

You can also sneak in a couple of LIPOFLAME caps here and there for an added boost.
For example if I had a hard cardio session with LIPOFLAME in the AM or Hard workout
with Amplify 02 in the AM or Late AM and around 2-3 pm I starting feeling I needed a boost,
I will take a low dose of LIPOFLAME ( 2 caps)


-OMEGA

 

[OMEGA]

SENT!

its the best option just for now, But we can still tweak it

 

[leager330r]

Day #4
Machine Flat Press -weight per side no machine figured in
45x20
55x15
65x8
70x6
55x4

Low incline DB
45/25 x 9/12, started too heavy
35x15
40x10
45x7
35x6
Really felt this in my front delt

Cable Fly
30x20
30x15
40x12
50x9
40x10
Again my shoulders where burning

Military Press Smyth
95x20
115x11
115x8
115x7
95x7

Press downs -straight bar used life fitness dual pulley
37.5x20
42.5x15
47.5x8
47.5x9
37.5x9

This workout felt good, need too really work on the military press but I think because my shoulders where burning so much on the other exercises I was burnt out by the time I got to them.

Having trouble with shin splints from running, anyone have any suggestions? Besides iceing them which I have been doing.

 

[leager330r]

Road the stationary bike today due to the shin splints for 40 minutes, which was 15 miles at an rpm of 90 - 100 in a random hill mode (level 10).

 

[OMEGA]

Military presses by then are suppost to feel that way

Your draining them with less weigtht
but its as effective if not more then doing a shoulder only routine with heavier weight

 

[leager330r]

I take bf and measurements every two weeks.

Weight : Still 180
BF % : Came down a little to 8.69%