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Post by "The Freak on Wheels" on Mar 15, 2010 17:00:36 GMT -5
3-15-10, 27 Days out. -------------------------------------------------------------------------------- 3-15-10, 27 DAYS OUT. B/W=135.0 OFF day for gym. Finalize enters for my 2 shows, (3rd is up in air due to budget) pose, work on meal plans ( I use ProTrack 2008 ) so I know exactly were my macro's and Leucine are for the day. I never very off what I set up for the day. Todays macro's Fat= 40, Carbs= 125, Pro= 190, Leucine = 24719.39 mg Todays SUPPLEMENTS: Wake Up: Leucine AAEFX Lean Fix 1/2 hour before Breakfast: AAEFX Nytric Pro Breakfast: Life Force Energy Activator Garlic - 1000 IU's Snack: AAEFX NF Pro protein AAEFX Cell Rush Amino's V-E - 1000 IU's 1 HOUR later: AAEFX Kre-Alkalyn (1 capsule) 1/2 hour pre lunch: AAEFX Lean Fit 1/2 hour pre lunch: AAEFX Nytric Pro Lunch: Life Force Energy Activator 1/2 hour pre Mid day snack: AAEFX Lean Fit 1/2 hour pre late meal: AAEFX Nytric Pro At late night meal: Life Force Energy Activator Bed time: Leucine
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Post by "The Freak on Wheels" on Mar 15, 2010 18:10:50 GMT -5
11-01-09 and 3-15-10. Just 4 months. Thanks to AAEFX and P/RR/S and FD/FR.
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Post by "The Freak on Wheels" on Mar 15, 2010 18:52:11 GMT -5
This is what still pics don't show. Druel if you must. lol We had to take advantage of this standing up time.
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Post by "The Freak on Wheels" on Mar 16, 2010 18:58:09 GMT -5
3-16-10, 26 days out.
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B/W=135.4 Looked tighter this morning.
Nothing exiting weight wise for Back/ab's work out today. Same as last one. Consintrated heavy on contraction and squeeze. Felt great post work out, thick and full. 10 out of 10. Even though several times I was stopped and asked Q? about sups I take and how to do proper form for lifts. lol Getting a rep is cool, BUT can be hard to keep good pump and work out. lol JUST HAVE TO HIT IT HARDER TO MAKE UP FOR IT. I never turn anyone away looking for info or insight. I remember back when it was me asking the Q?'s.
Post work out cardio for 95 cal burn.
Todays macro's
Fat= 40, Carbs= 125, Pro= 190, Leucine = 23433.42 mg
Todays SUPPLEMENTS:
Wake Up: Leucine AAEFX Lean Fix
1/2 hour before Breakfast: AAEFX Nytric Pro
Breakfast: Life Force Energy Activator Garlic - 1000 IU's AAEFX Kre-Alkalyn PRO
Post work out: AAEFX NF Pro protein AAEFX Cell Rush AAEFX Pure Liquid Amino Elite AAEFX EFX FWSS LG5 Pro
1 HOUR later: V-E - 1000 IU's
1/2 hour pre lunch: AAEFX Lean Fit
1/2 hour pre lunch: AAEFX Nytric Pro
Lunch: Life Force Energy Activator
1/2 hour pre Mid day snack: AAEFX Lean Fit
1/2 hour pre late meal: AAEFX Nytric Pro
At late night meal: Life Force Energy Activator
Bed time: Leucine
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Post by "The Freak on Wheels" on Mar 17, 2010 13:15:39 GMT -5
How low can you go !!!!!!!! lol 3-17-10, 25 days out.
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B/W=134.6
Due to leagle issue couldn't get ouy of, Tammy and I am taking a rotation gym off day and hitting it tomarow for chest.( I can't drive to get there by my self) Then a day off and arms/shoulders. Then a day off with cardio and back to 3 on 2 off weights. This rotation of weight days won't hurt me, I have done it a lot and if anything it shocks the body.
So I will use today for poses, and get cought up on e-mails and stuff around the house. RELAX
Todays macro's
Fat= 40, Carbs= 125, Pro= 190, Leucine = 24609.24 mg
Todays SUPPLEMENTS:
Wake Up: Leucine AAEFX Lean Fix
1/2 hour before Breakfast: AAEFX Nytric Pro
Breakfast: Life Force Energy Activator Garlic - 1000 IU's AAEFX Kre-Alkalyn PRO
snack: AAEFX NF Pro protein AAEFX Cell Rush AAEFX Pure Liquid Amino Elite AAEFX EFX FWSS LG5 Pro
1 HOUR later: V-E - 1000 IU's
1/2 hour pre lunch: AAEFX Lean Fit
Lunch: Life Force Energy Activator
1/2 hour pre snack: AAEFX Nytric Pro
1/2 hour pre supper snack: AAEFX Lean Fit
1/2 hour pre late meal: AAEFX Nytric Pro
At late night meal: Life Force Energy Activator
Bed time: Leucine
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Post by "The Freak on Wheels" on Mar 18, 2010 13:26:08 GMT -5
3-18-10, 24 days out
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B/W=134.0
Todays macro's= re-feed.
Fat= 40, Carbs= 245, Pro= 190, Leucine = 21176.72 mg ----------------------------------------------------------------------------------- Chest, Ab's, Ob's
H.S. ISO Incline Press: Plate weight per side only. 4-1-4-2 tempo 90 x 4 100 x 2,1 45 x 10, 15 sec break, 5
H.S. ISO Lateral Press: Plate weight per side only. 4-1-4-2 tempo 45 x 6 50 x 7 60 x 5,6 45 x 6
L.F. Machine Extended Arm Flies: 12-1-12-2 tempo, Jason seen me do these. 90 x 5,5,5,5 OUCH OUCH Feel the BURN.
Db Flat Bench Pull Overs 3-2-4-1 tempo 60 x 10,10,10
Speed reps as fast as I could go, on H.S. ISO Lateral Horizontal Press Arms only (18 lbs each ) till I couldn't do them anymore.
Ab's till they burned and nocked wind out of me.
Short sweet to the piont work out. 10 out of 10.
Cardio on Hand Bike for a 99 Cal burn.
Todays SUPPLEMENTS:
Wake Up: Leucine AAEFX Lean Fix
Breakfast 1/2 hour later: Life Force Energy Activator Garlic - 1000 IU's
45 min's pre W/O: AAEFX Kre-Alkalyn PRO (2) AAEFX Nytric Pro
Post W/O: AAEFX NF Pro protein AAEFX Cell Rush AAEFX Pure Liquid Amino Elite AAEFX EFX FWSS LG5 Pro
1 HOUR later: V-E - 1000 IU's
1/2 hour pre lunch: AAEFX Lean Fit
Lunch: Life Force Energy Activator
1/2 hour pre snack: AAEFX Nytric Pro
1/2 hour pre supper snack: AAEFX Lean Fit
1/2 hour pre late meal: AAEFX Nytric Pro
At late night meal: Life Force Energy Activator
Bed time: Leucine
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Post by "The Freak on Wheels" on Mar 19, 2010 14:42:00 GMT -5
3-19-10, 23 days out.
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B/W=134.6 Day after re-feed. Macro's today= Fat= 40, Carbs= 115 Pro= 190, Leucine= 22443.69 Arm, Shoulder, Ab and cardio Day Instinctive FD/FS work out.
L.F. Preacher Curls = 5 sets.
L.F. Tri Extension Machine = 5 sets.
Db Concentration Curls S/S with DB Single arm Over Head Tri Extensions = 4 sets
Jason's Seated BB curls = 4 sets
Dips = 2 sets
Ab's till they burned and knocked wind out of me.
Short sweet to the point work out. 10 out of 10. Not bad for being very tired today.
Cardio on Hand Bike for a 92 Cal burn. -------------------------------------------------------------------------------- Todays SUPPLEMENTS:
Wake Up: Leucine AAEFX Lean Fix
Breakfast: Life Force Energy Activator Garlic - 1000 IU's
45 min's pre W/O: AAEFX Kre-Alkalyn PRO (2) AAEFX Nytric Pro
Post W/O: AAEFX NF Pro protein AAEFX Cell Rush AAEFX Pure Liquid Amino Elite AAEFX EFX FWSS LG5 Pro
Get home from gym: V-E - 1000 IU's
1/2 hour pre lunch: AAEFX Lean Fit
Lunch: Life Force Energy Activator
1/2 hour pre snack: AAEFX Nytric Pro
1/2 hour pre supper snack: AAEFX Lean Fit
1/2 hour pre late meal: AAEFX Nytric Pro
At late night meal: Life Force Energy Activator
Bed time: Leucine
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Post by "The Freak on Wheels" on Mar 20, 2010 13:06:52 GMT -5
3-20-10, 22 days out.
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B/W=134.6 Day Macro's today= Fat= 40, Carbs= 115 Pro= 190, Leucine= 21547.95 cardio Day for 90 cal burn (had to stop and hit the can) -------------------------------------------------------------------------------- Todays SUPPLEMENTS:
Wake Up: Leucine AAEFX Lean Fix
Breakfast: Life Force Energy Activator Garlic - 1000 IU's
45 min's pre cardio: AAEFX Kre-Alkalyn PRO (1) AAEFX Nytric Pro
Post cardio: AAEFX NF Pro protein AAEFX Cell Rush AAEFX Pure Liquid Amino Elite AAEFX EFX FWSS LG5 Pro
Get home from gym: V-E - 1000 IU's
1/2 hour pre lunch: AAEFX Lean Fit
Lunch: Life Force Energy Activator
1/2 hour pre snack: AAEFX Nytric Pro
1/2 hour pre supper snack: AAEFX Lean Fit
1/2 hour pre late meal: AAEFX Nytric Pro
At late night meal: Life Force Energy Activator
Bed time: Leucine __________________
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Post by "The Freak on Wheels" on Mar 21, 2010 13:28:28 GMT -5
3-21-10, 21 days out.
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B/W=134.4 Power back day 1 PR
Light Lat pull downs for back warm up.
H.S. ISO High Row Plate weight per side only. 45 x 10 200 x 4 180 x 8 225 x 1 PR 180 x 6 90 x 20
H.S. ISO Low Row Plate weight per side only. 90 x 10,10,10,10,7
H.S. ISO Lateral Row Plate weight per side only, seat set high. 90 x 6 205 x 1 180 x 4 135 x 6 90 x 10 45 x 20
L.F. Lat Pull downs 105 x 20,10
Db Incline Bench Seated face down SHRUGS. 70's x 12,12,12,10,10 ----------------------------------------------------------------------------- Todays SUPPLEMENTS:
Wake Up: Leucine AAEFX Lean Fix
Breakfast: Life Force Energy Activator Garlic - 1000 IU's
45 min's pre W/O: AAEFX Kre-Alkalyn PRO (2) AAEFX Nytric Pro
Post W/O: AAEFX NF Pro protein AAEFX Cell Rush AAEFX Pure Liquid Amino Elite AAEFX EFX FWSS LG5 Pro
Get home from gym: V-E - 1000 IU's
1/2 hour pre lunch: AAEFX Lean Fit
Lunch: Life Force Energy Activator
1/2 hour pre snack: AAEFX Nytric Pro
1/2 hour pre supper snack: AAEFX Lean Fit
1/2 hour pre late meal: AAEFX Nytric Pro
At late night meal: Life Force Energy Activator
Bed time: Leucine
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Post by "The Freak on Wheels" on Mar 22, 2010 14:48:30 GMT -5
3-22-10, 20 days out
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Power Chest Day B/W = 134.0 warm ups not listed
H.S. ISO Lateral Horizontal Press 18 lbs arms, plate weight per side only 115 x 2 125 x 1/2, 1/2 (couldn't get lock out on eather sets) 90 x 8, 9, 5
Db Floor Press 50's x 8,8,8 could have gone heavier but first time doing them just went for controled reps.
H.S. ISO Incline Press 8 lbs arms, plate weight per side only 45 x 10 70 x 5 100 x 1/2 ( couldn't get lock out) 90 x 5, 3
L.F. Extended Arm Machine Flies Palm's down 85 x 10, 12, 12, 15
50 min lifting time 9.5 out of 10. Hand Bike Cardio for a 91 Cal burn. --------------------------------------------------------- Todays SUPPLEMENTS:
Wake Up: Leucine AAEFX Lean Fix
Breakfast: Life Force Energy Activator Garlic - 1000 IU's
45 min's pre W/O: AAEFX Kre-Alkalyn PRO (2) AAEFX Nytric Pro
Post W/O: AAEFX NF Pro protein AAEFX Cell Rush AAEFX Pure Liquid Amino Elite AAEFX EFX FWSS LG5 Pro
Get home from gym: V-E - 1000 IU's
1/2 hour pre lunch: AAEFX Lean Fit
Lunch: Life Force Energy Activator
1/2 hour pre snack: AAEFX Nytric Pro
1/2 hour pre supper snack: AAEFX Lean Fit
1/2 hour pre late meal: AAEFX Nytric Pro
At late night meal: Life Force Energy Activator
Bed time: Leucine
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Post by "The Freak on Wheels" on Mar 23, 2010 15:57:24 GMT -5
3-23-10, 19 Days OUT
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B/W = 134.0
Off weights today, but 91 cal but in cardio. --------------------------------------------------------------------------- Todays SUPPLEMENTS:
Wake Up: Leucine AAEFX Lean Fix
Breakfast: Life Force Energy Activator Garlic - 1000 IU's
45 min's pre Cardio: AAEFX Kre-Alkalyn PRO (2) AAEFX Nytric Pro
Post Cardio: AAEFX NF Pro protein AAEFX Cell Rush AAEFX Pure Liquid Amino Elite AAEFX EFX FWSS LG5 Pro
Get home from gym: V-E - 1000 IU's
1/2 hour pre lunch: AAEFX Lean Fit
Lunch: Life Force Energy Activator
1/2 hour pre snack: AAEFX Nytric Pro
1/2 hour pre supper snack: AAEFX Lean Fit
1/2 hour pre late meal: AAEFX Nytric Pro
At late night meal: Life Force Energy Activator
Bed time: Leucine
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Post by "The Freak on Wheels" on Mar 24, 2010 13:39:12 GMT -5
3-24-10, 18 days out -------------------------------------------------------------------------------- B/W= 133.8 Re-feed day, macro's for the day: Fat= 40, Carbs= 245, Pro= 190 Leucine= 18394.00mg + (a few foods I couldn't find the level for them) a sample pack of casein protein 24g pro so this puts me at over 20,000mg's for sure. Heavy Arm Day 1 PR Db seated curls 55's followed by 45's 6/6, 6/5, 5/5, 4/4 Db seated curls 35's SLOW 10, 8,8,8,pushed 10, speed rep for 15 Jason BB curls 70 x 6,5,6,3 40lbs SLOW 8,pushed 10, speed rep for 10 Tri Rope Push Downs 120 x 10 130 x 10 140 x 10 (gym trainer started to hold me down at this point) 170 x 4, 4, 2 PR 100 x 20 70 x 35 H.S. ISO Horizontal Lateral Press- REVERSE GRIP plate weight per side only. 45 x 8, 8, 8, 6 I'm trashed at this point. ------------------------------------------------------------------------------------- Todays SUPPLEMENTS: Wake Up: Leucine AAEFX Lean Fix Breakfast: Life Force Energy Activator Garlic - 1000 IU's 45 min's pre W/O: AAEFX Kre-Alkalyn PRO (2) AAEFX Nytric Pro Post W/O: AAEFX NF Pro protein AAEFX Cell Rush AAEFX Pure Liquid Amino Elite AAEFX EFX FWSS LG5 Pro Get home from gym: V-E - 1000 IU's 1/2 hour pre lunch: AAEFX Lean Fit Lunch: Life Force Energy Activator 1/2 hour pre snack: AAEFX Nytric Pro 1/2 hour pre supper snack: AAEFX Lean Fit 1/2 hour pre late meal: AAEFX Nytric Pro At late night meal: Life Force Energy Activator Bed time: Leucine
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Post by "The Freak on Wheels" on Mar 25, 2010 11:13:20 GMT -5
3-25-10, 17 days out. -------------------------------------------------------------------------------- B/W= 134.4 Day after re-feed. Macro's: Fat= 40, Carb= 125, Pro= 190, Leucine= 23863.06 Day off everything today. Rest, Pose practice, start gatherings show day items, mentally go threw the day and my routine. Work tweaking on WCBBers Group Forum. ( wcbbers.47.forumer.com ) I have been getting a lot of support on this and would like to thank everyone for that. ------------------------------------------------------------------------------------ Todays SUPPLEMENTS: Wake Up: Leucine AAEFX Lean Fix AAEFX Nytric Pro Breakfast: Life Force Energy Activator Garlic - 1000 IU's AAEFX Kre-Alkalyn PRO (1) snack: AAEFX NF Pro protein AAEFX Cell Rush AAEFX Pure Liquid Amino Elite AAEFX EFX FWSS LG5 Pro 1/2 hour after snack: V-E - 1000 IU's 1/2 hour pre lunch: AAEFX Lean Fit Lunch: Life Force Energy Activator 1/2 hour pre snack: AAEFX Kre-Alkalyn PRO (1) AAEFX Lean Fit 1/2 hour pre supper snack: AAEFX Nytric Pro 1/2 hour pre late meal: AAEFX Nytric Pro At late night meal: Life Force Energy Activator Bed time: Leucine
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Post by "The Freak on Wheels" on Mar 26, 2010 19:02:03 GMT -5
3-26-10, 16 days out
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B/W= 134.8 Back rep range/cardio day Slow 4-2-4-1 tempo. Macro's for today: Fat= 40, Carbs= 125, Pro= 190, Leucine= 25047.75 45 min lifting time, Hand bike for a 106 cal burn post work out.
Wide grip Lat pull downs S.S. with Reverse Close grip Pull Downs 90 for 12/8, 12/8, 12/10, 12/10
Machine Chest Supported Wide Grip Rows 75 for 12,12,12,12
Incline Bench Seated Face Down Db Shrugs 70's for 10, 10, 10
Ab crunches till felt like I was going to puke.
Free Motion Lat Pull downs 90 X 20 Don't look like much but I still feel the back tonight. 10 out of 10 work out. -------------------------------------------------------------- Todays SUPPLEMENTS:
Wake Up: Leucine AAEFX Lean Fix V-D3 *NEW
Breakfast: Life Force Energy Activator Garlic - 1000 IU's
45 min's pre W/O: AAEFX Kre-Alkalyn PRO (2) AAEFX Nytric Pro
Post W/O: AAEFX NF Pro protein AAEFX Cell Rush AAEFX Pure Liquid Amino Elite AAEFX EFX FWSS LG5 Pro
Get home from gym: V-E - 1000 IU's
1/2 hour pre lunch: AAEFX Lean Fit
Lunch: Life Force Energy Activator
1/2 hour pre snack: AAEFX Nytric Pro
1/2 hour pre supper snack: AAEFX Lean Fit
1/2 hour pre late meal: AAEFX Nytric Pro
At late night meal: Life Force Energy Activator
Bed time: Leucine
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Post by "The Freak on Wheels" on Mar 27, 2010 13:58:38 GMT -5
3-27-10, 15 DAYS OUT B/W= 133.6 Back rep range/cardio day Macro's for today: Fat= 40, Carbs= 135, Pro= 190, Leucine= 25000.00+ 55 min lifting time, Hand bike for a 108 cal burn post work out. Listed sets and reps weights are nothing great being this close to comp.
Bb Bench Press 8,6,8,4,4,3
Db Floor Presses 8,2,12,8
Decline Bb Presses 5,3
Life Fit Extended Arm Flies palm down 8,10,15
Ab crunches till felt like I was turning blue (litteraly).
10 out of 10 work out. -------------------------------------------------------------- Todays SUPPLEMENTS:
Wake Up: Leucine AAEFX Lean Fix V-D3
Breakfast: Life Force Energy Activator Garlic - 1000 IU's
45 min's pre W/O: AAEFX Kre-Alkalyn PRO (2) AAEFX Nytric Pro
Post W/O: AAEFX NF Pro protein AAEFX Cell Rush AAEFX Pure Liquid Amino Elite AAEFX EFX FWSS LG5 Pro
Get home from gym: V-E - 1000 IU's
1/2 hour pre lunch: AAEFX Lean Fit
Lunch: Life Force Energy Activator
1/2 hour pre snack: AAEFX Nytric Pro
1/2 hour pre supper snack: AAEFX Lean Fit
1/2 hour pre late meal: AAEFX Nytric Pro
At late night meal: Life Force Energy Activator
Bed time: Leucine __________________ Was INBF 2002 WI Lightweight Champ. Now 2009 starting over as INBF WHEELCHAIR BODYBUILDER GOAL- First WNBF Wheelchair PRO *AAEFX 100% Natural FREAK ON WHEELS*
*-*Team 3DMJ Sponcors Athlete"
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