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Post by "The Freak on Wheels" on Mar 28, 2010 17:37:49 GMT -5
3-28-10, 14 days out.
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B/W= 134.0 Arm & Shoulder day. Post W/O Hand bike cardio for a 105 Cal burn. Macro's for today: Fat= 40g, Carbs= 135g, Pro= 190g, Leucine= 23874.00 mg Warm ups not listed.
Db Curls 35's x 8,7,5,4,8,8
Db Concentration Curls 35's x 7,7,7 BB Tri Over Head Extentions 65 x 12,8,8
L.F. Machine Single Arm Preacher curls 45 x 5,6, speed rep for 12
L.F. Single Arm Machine Extentions 50 x 6, 6, 6
Dips B/W x 12, 12, 12
L.F. Machine Delt Side Lateral Raises Took it a little easy didn't want to rehurt my right delt. 40 x 8,8,8
L.F. Machine Revers Flies 55 x 10 70 x 12,12 ------------------------------------- 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 V-D3
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: AAEFX EFX FWSS LG5 Pro Leucine
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Post by "The Freak on Wheels" on Mar 29, 2010 18:14:43 GMT -5
3-29-10, 13 days out
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Well I am off everything today but the diet. lol I have a lot to do around here for the next few days. I will try to keep up on log.
B/W= 133.2 today.
macro's are the same as last few days. As you all know I hit them right on. I keep my Leucine level above 20000 mg's. ------------------------------------ Todays SUPPLEMENTS : (work out & P/W was in my template for a meal)
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 V-D3
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: AAEFX EFX FWSS LG5 Pro Leucine
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Post by "The Freak on Wheels" on Mar 30, 2010 16:49:04 GMT -5
3-30-10, 12 days out.
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B/W=132.6
Off everything today. Trained Tammy and while she did cardio I went in a empty group room and practiced my rutein.
Odds and ends all night tonight.
Macro's still same as perversely listed.
I did do something new today. I have been missing doing leg work outs very bad. I felt good today so gave a leg press machine with the back suport. We checked it out for suport and if I could do them safely. We came up with a way so I tried. I am paying for it now dearly. (P.S. won't change anything as far as my shows) Mind over matter for the pain. I push threw, plenty of time later for me to hold a pitter patter party for myself. I have a job to get done. Here is what I did.
30 x 1, 110 x 1, 170 x 1, 230 x 1, 290 x 1. (M.S. is neurological not muscular)
I am done now, never do this again. Felt good at the time, but legs are totaly shot now. They may come back to there rickety self later today or tonight. Low back isn't good. Maybe this wasn't such a good idea. ----------------------------------------------------------------------------------- Todays SUPPLEMENTS : (work out & P/W was in my template for a meal)
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 V-D3
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: AAEFX EFX FWSS LG5 Pro Leucine
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Post by "The Freak on Wheels" on Mar 31, 2010 16:23:20 GMT -5
3-31-2010, 11 days out.
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B/W=132.6 BACK, Ab's, Post W/O cardio (90 cal burn) Macro's: fat= 40g, carbs= 135g, Pro= 190g, Leucine= 25380.39mg
Worked on squeeze and full range.
Lat Pull Wide grip Pull Downs. 90 X 10 120 X 10 145 X 8 165 X 8,8 120 X 12
Machine Wide Grip Rows. 105 X 10 120 X 10,10,8
Db Shrugs. Seated Incline bench Face Down 60 X 12,12,12
Lat Pull, Underhand Close grip Pull Downs. 100 X 8 130 X 8 145 X 10
Db Flat Bench Pull Overs. 60 X 10,10,10,10
Abs till it knocked the wind out of me.
Odds and ends all night tonight.
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Wake Up: Leucine AAEFX Lean Fix V-D3
Breakfast: Life Force Energy Activator Garlic - 1000 IU's
30 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 V-D3
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: AAEFX EFX FWSS LG5 Pro Leucine
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Post by "The Freak on Wheels" on Mar 31, 2010 17:59:31 GMT -5
I take my BB very seriously. At the April 1st point I go into a full blown pre comp mode for the 10th and 24rd shows. I am not being rued it is just a mode I go into and mind set. I will be doing the bare bones on web. Like I said I'm not being rued just a mind set I go into.
Thanks for your understanding.
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Post by "The Freak on Wheels" on Mar 31, 2010 18:54:07 GMT -5
I take my BB very seriously. At the April 1st point I go into a full blown pre comp mode for the 10th and 24rd shows. I am not being rued it is just a mode I go into and mind set. I will be doing the bare bones on web. Like I said I'm not being rued just a mind set I go into. Thanks for your understanding. Out line of my full blown prep days: - No tv
- very little web
- No news
- liston to "rocky theme songs"
- liston to classical music
- pose pose pose pose
- flex flex flex flex
- eat
- work out
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Post by "The Freak on Wheels" on Apr 1, 2010 18:15:46 GMT -5
4-01-10, 10 days out.
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At this point B/W isn't a issue. 3DMJ has me right were they want me to be. Now it is all in peeking. All in the way you look from this point on. Whe has a judge ever had you step on a scale or come up on stage and do a pinch test. Re-Feed today, Macro's: Fat= 40, Carbs= 255, Pro= 190, Leucine= 21389.37mg
I would like to say I picked up another sponsor, and a new training partner/trainee post comp (He likes to be trashed by the end of the W/O. My kind of guy ).
On that note on with my work out.
Chest
H.S. Horizontal ISO Press Weight per side not counting arm weight. 45 x 10 (warm up) 100 x 2 90 x 4,4,4
H.S. ISO Incline Press Weight per side not counting arm weight. 45 x 10 (warm up) 90 x 4,4,3,2
H.S. ISO Vertical Lateral PressSeat set all the way up, Weight per side not counting arm weight. 45 x 10 (warm up) 70 x 4,2,2 45 x 10
L.F. Extended Arm Flies Palms down. list][/li][li]100 x 10,12,10,12,15[/list] Cardio on hand bike for a 111 cal burn. ------------------------------------------------- Todays SUPPLEMENTS : some changes
Wake Up: Leucine AAEFX Lean Fix AAEFX Nytric Pro
Breakfast: Life Force Energy Activator Garlic - 1000 IU's V-D3
30 min's pre W/O: AAEFX Kre-Alkalyn PRO (2)
Pre W/O: AAEFX Cell Rush
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 V-D3
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: AAEFX EFX FWSS LG5 Pro Leucine
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Post by "The Freak on Wheels" on Apr 2, 2010 19:54:42 GMT -5
4-2-10, 9 days out
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Nothing exiting today. Average but very good work out. Very BLAAAAA for posting. As for next few days. lol Spent all day setting up meal plans and timing.
I have 4 done only 5 more days to plan out.
Be patient, relax and hold on to your seats for my show pics.
Posted on or around the 11th. I
Its going to be a late night on 10th, so 11th or 12th at latest.
Everyone have a good and safe Easter.
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Post by "The Freak on Wheels" on Apr 3, 2010 17:43:44 GMT -5
Tammy snaped pic while I was practising. Day 1 of peek week. Tammy snaped this pics while I was practising because of the vains in my chest.
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Post by "The Freak on Wheels" on Apr 4, 2010 12:34:43 GMT -5
Yes I took a few hour off to devote to Easter. Then back to work but keeping Easter
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4-4-10, 6 days out Yes I took a few hours off to devote to Easter. Then back to work but keeping Easter in my mind and spirit. --------------------------------------------------------------------------------
Only Pose practice today. 60 mins. Macro's: Fat= 40, carbs= 115, Pro= 190. --------------------------------------------------------- Todays SUPPLEMENTS : Peek week
Wake Up: Leucine AAEFX Lean Fix AAEFX Nytric Pro
Breakfast: Life Force Energy Activator Garlic - 1000 IU's V-D3 AAEFX Kre-Alkalyn PRO (1)
Pre pose practes: AAEFX Nytric Pro AAEFX Cell Rush AAEFX NF Pro protein AAEFX Pure Liquid Amino Elite AAEFX EFX FWSS LG5 Pro
1/2 hour pre lunch: AAEFX Lean Fit
Lunch: V-E Life Force Energy Activator V-D3 AAEFX Kre-Alkalyn PRO (1)
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 later meal : Life Force Energy Activator AAEFX Kre-Alkalyn PRO (1)
Bed time: AAEFX EFX FWSS LG5 Pro Leucine
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Post by "The Freak on Wheels" on Apr 7, 2010 15:19:01 GMT -5
Peek Week. My last Back and Bi work out. ENJOY.
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Post by "The Freak on Wheels" on Apr 9, 2010 15:35:26 GMT -5
4-09-10 show time tomorrow
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Show #1 tomorrow. I am doing final prep tonight. May and may not be on web. I will post results SUNDAY.
Todays SUPPLEMENTS : Pre SHOW DAY
Wake Up: Leucine AAEFX Lean Fix AAEFX Nytric Pro AAEFX Kre-Celazine *NEW*
Breakfast: Life Force Energy Activator Garlic - 1000 IU's V-D3 AAEFX V3 *NEW* AAEFX Kre-Alkalyn PRO (2 at end of meal)
20 min pre snack: AAEFX Nytric Pro
snack: AAEFX Cell Rush AAEFX NF Pro protein AAEFX Pure Liquid Amino Elite AAEFX EFX FWSS LG5 Pro
1/2 hour pre lunch: AAEFX Lean Fit
Lunch: V-E Life Force Energy Activator V-D3 AAEFX Kre-Alkalyn (1)
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 later meal : Life Force Energy Activator AAEFX Kre-Alkalyn (1) AAEFX V3 *NEW*
Bed time: AAEFX EFX FWSS LG5 Pro Leucine
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Post by "The Freak on Wheels" on Apr 12, 2010 20:11:02 GMT -5
4-12-10 , 12 days out
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B/W= 133.6 Off weights today short cardio for 50 cal burn. Interrupted by a phone call. Posing practice tonight.
Macro's today= Fat= 40, Carbs= 135, Pro= 190, Lucine 30,000mg's +
Sups today: -------------------------------------------------------------- Wake Up: (on workout days the AAEFX Nytric Pro is taken 1/2 hour pre gym) Leucine AAEFX Lean Fix AAEFX Nytric Pro AAEFX Kre-Celazine
Breakfast: Life Force Energy Activator Garlic - 1000 IU's V-D3 AAEFX V3 AAEFX Kre-Alkalyn PRO (2 at end of meal)
30 min pre snack/or pre gym: AAEFX Nytric Pro
snack/or pre work out: AAEFX Cell Rush AAEFX NF Pro protein (1/2 serving mixed with 1/2 serving of IGF33) AAEFX IGF33 Elite **New** (Recovery Protein) AAEFX LBA Pro **NEW** AAEFX EFX FWSS LG5 Pro
1/2 hour pre lunch: AAEFX Lean Fit
Lunch: V-E Life Force Energy Activator V-D3 AAEFX Kre-Alkalyn (1)
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 later meal : Life Force Energy Activator AAEFX Kre-Alkalyn (1) AAEFX V3
Bed time: AAEFX EFX FWSS LG5 Pro Leucine
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Post by "The Freak on Wheels" on Apr 14, 2010 16:16:14 GMT -5
4-14-2010, 10 days out this time. Before I get started I would just like to thank some people for having a hand in the creation of the "Freak On Wheels" with more and better things to come:
Jason B(J_Bo): For the insperation and drive for size, freindship, and the J.B. Curls.
3D Muscle Journey: For the faith in me and detailed help and freindship.
All American EFX/Natural Freak World (Brian, Eric B.): For the faith in me, and the high quality sups to bring out the best I can be, and freindship.
Muscle And Brawn: For the suport and beleave in me, and once again the freindship.
All these people had a big hand in me coming in the way I did. I was just there tool. Please give then the respect and codo's for there hand in this.
OK on to today:
I did a heavy back and saturation bi work out with my new work out partner Erik.
100lb lat pull downs for warm up.
H.S. ISO High Rows - plates per side 2 plates X 12 3 plates X 10 4 plates X 5,5 2 plate X 15 H.S. ISO Lateral Rows - plates per side, seat set as high as goes 2 plates X 12 3 plates X 8 4 plates X 5,5 2 plate X 15
Free Motion Lat pull downs 150 X 10 130 X 10 100 X 15 J.B Curls 75 X 12 75 X 8 45 X 12,15
POST WORK OUT NOTES: Very good feeling in muscles. We hit them very good. a 10 out of 10 work out.
Sups today: -------------------------------------------------------------- Wake Up: Leucine AAEFX Lean Fix AAEFX Kre-Celazine
Breakfast: Life Force Energy Activator Garlic - 1000 IU's V-D3 AAEFX V3 AAEFX Kre-Alkalyn PRO (2 at end of meal)
30 min pre snack/or pre gym: AAEFX Nytric Pro
snack/or pre work out: AAEFX Cell Rush AAEFX NF Pro protein (1/2 serving mixed with 1/2 serving of IGF33) AAEFX IGF33 Elite AAEFX LBA Pro AAEFX EFX FWSS LG5 Pro
1/2 hour pre lunch: AAEFX Lean Fit
Lunch: V-E Life Force Energy Activator V-D3 AAEFX Kre-Alkalyn (1)
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 later meal : Life Force Energy Activator AAEFX Kre-Alkalyn (1) AAEFX V3
Bed time: AAEFX EFX FWSS LG5 Pro Leucine
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Post by "The Freak on Wheels" on Apr 15, 2010 14:52:40 GMT -5
4-15-10, 9 days out.
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B/W=131.8 Macro's for today (refeed day) Fat=40, Carbs=270, Pro=190 Chest and tri Instinctive power day. So I will just touch on the highlights. There some good ones.
I got a 1/2 rep out of 3 plates per side (Total weight of 305 lbs, 2.3 X's my body weight) on the H.S. ISO laying press.
Extended arm L.F. Fly Machine 185 X 5
Tri rope press downs 190 X 3. Eric held me down at my waste.
I can't wait to see my gains post MN when I go bulking.
Sups today: -------------------------------------------------------------- Wake Up: Leucine AAEFX Lean Fix AAEFX Kre-Celazine
Breakfast: Life Force Energy Activator Garlic - 1000 IU's V-D3 AAEFX V3 AAEFX Kre-Alkalyn PRO (2 at end of meal)
30 min pre snack/or pre gym: AAEFX Nytric Pro
snack/or pre work out: AAEFX Cell Rush AAEFX NF Pro protein (1/2 serving mixed with 1/2 serving of IGF33) AAEFX IGF33 Elite AAEFX LBA Pro AAEFX EFX FWSS LG5 Pro
1/2 hour pre lunch: AAEFX Lean Fit
Lunch: V-E Life Force Energy Activator V-D3 AAEFX Kre-Alkalyn (1)
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 later meal : Life Force Energy Activator AAEFX Kre-Alkalyn (1) AAEFX V3
Bed time: AAEFX EFX FWSS LG5 Pro Leucine
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