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Post by "The Freak on Wheels" on Apr 16, 2010 16:47:37 GMT -5
4-16-10, 8 days out
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I have to corect myself on something. I have been thinking the 24ths show was the Midwest it is in fact the WI State Championships. Ford puts 2 shows on and I mixed up which one it was.
On to todays work out.
A 10 again today. No PR's or great things to post but it was a 10. I felt it very good. Worked on squeeze. Shoulders, Traps, and Ab.
B/W= 132.4 (day after re-feed)
Macros today= Fat= 40, carbs= 150, pro= 190.
Delt side lateral raises Reverse Flies Db shrugs Db bench Pull overs Ab's __________________
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Post by "The Freak on Wheels" on Apr 18, 2010 9:56:43 GMT -5
4-17-10, 6 days out from WI State
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B/W = 132.4 Off everything today. Pose and prep for Sat again. work on the weeks meal plans.
Macro's for the day= Fat= 40, Carbs= 130, Pro= 190
Sups: -------------------------------------------------------------- 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 19, 2010 13:35:19 GMT -5
4-19- 10, 5 days out
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B/W = 131.8 Back and Bi's - Lighter weight, slow, full hard squeezing.
Lat Pull downs Machine Chest supported Rows H.S. ISO lateral Rows. ( Blacked out between sets) H.S. ISO High Rows. (Seen stars between sets)
Seated Db Curls Machine Preacher Curls. (Blacked out between last 2 sets)
I'm fine. Recovered very well. Talk about pushing threw the pain. I am not happy coming in my 2nd best or worse than my last show. Drive to continually improve.
Rest and recover, work on prep.
Macro's for the day= Fat= 40, Carbs= 260, Pro= 190
Sups: -------------------------------------------------------------- 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 20, 2010 13:15:38 GMT -5
4-20-10, 4 days out
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B/W= 132.6
Lots of self control at the gym today. I had a 280 lb guy try talking me into using some "Jacked" product, as I was doing my decline presses with very slow, very light weight. He was braging on his masive gains. I replied with what I take and my gains. He blew it off as "Ya wheelchair dreamer". I wanted to slamm some heavey weight so bad I could taste it but I keep my control.
Later when I was down to my "Natural Freak" sleeveless "T" shirt I ran into him and his cuson on the machine delt lateral raises and over heard there suprise in backround. Then I ran into "BIG boy" doing Rope tri press downs. I was on them to. He was swetting and fighting away on 50 lbs. I casualy set 80 lbs and did 12 very slow controled reps for 3 sets. He didn't say anything other than "Lookin Good" and kept watching me threw the side of his eyes. lol BOOM BOOM BABY piont made with out slamming heavey weights and blowing my peek week. Proof is in the pudding.
Macro's for the day= Fat= 40, Carbs= 260, Pro= 190
Sups: -------------------------------------------------------------- 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 22, 2010 16:38:13 GMT -5
2-22-10, 2 days out.
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Very relaxed day. Low weight slow reps. Nothing exiting. Gym to full to make video's.
B/W= 132.4
Chest, Tri, Shoulders. Shut down early on shoulders due to right delt discomfort.
Macro's: Fats= 40, Carbs= 165, Pro= 190.
Wake Up: Leucine
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:
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:
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 26, 2010 20:01:41 GMT -5
4-26-10
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OK now that I am cooled down:
B/W= 138.8 this morning after my cheat day. Everything still looks great and just a little water under skin.
Work out the little I got in: warm ups excluded.
Lat pull downs: 145 X 8,8,8
H.S. ISO High rows (plates per side) 1 X 12 3 X 8 4 X 4 8 X12
Found out with Tammy's help I can get on and lay on a Bent over chest supported "T" Bar row. 1 plate for 12,10 2 plates for 10, hammer grip for 10 back to wide grip - 1 plate for 12
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Post by "The Freak on Wheels" on Apr 26, 2010 20:05:51 GMT -5
O I didn't post. I took 1st place wheelchair class at the 2010 WI State. Now in prep for May 22nd for Natural Mr. MN
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Post by "The Freak on Wheels" on Apr 27, 2010 15:08:12 GMT -5
4-27-10, 24 Days out of Mr.MN.
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B/W = 135.2.
Macro's today: Fat= 40, Carbs= 110, Protein= 190. Lucein= 20,000mg's+ (don't have some foods levels)
Abs till I blacked out. Litteraly.
Cardeo on hand bike for a 110 cal burn. ---------------- Sups for today: --------------- Wake Up: Leucine AAEFX Lean Fix AAEFX Kre-Celazine
Breakfast: Multi Vit. 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 Fix
Lunch: V-E Multi Vit. V-D3 AAEFX Kre-Alkalyn (1)
1/2 hour pre snack: AAEFX Nytric Pro
1/2 hour pre supper snack: AAEFX Lean Fix
1/2 hour pre late meal: AAEFX Nytric Pro
At later meal : Multi Vit. 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 29, 2010 13:55:56 GMT -5
4-29-10, 22 Days out.
OK So I have been embarest to post work outs as of late. I went back Solo taining with Tammy's help. I'm back.
B/W = 133.2. Back and Cardio day. Post work out Hand bike for a 107 Cal. burn. Macro's for the day: Fat= 40, Carb= 150, Pro= 190, Leucine= 22151mg +.
On to work out. Lat Pull downs S.S. with under hand close grip pull downs for back warm up, 100lbs for 12x12,12x12.
Chest supported "T" Bar Rows- wide grip S.S. with hammer grip. (plate weight only) 70 X 8/5 95 X 5/2, 5/2 35 X 12/6 - saturation set. On these remember it is all back and arms. I can not use my legs for the driving of the weight as in a standing non chest suported.
H.S. ISO High Row. plate weight per side Glass Grip 45 X 12 135 X 8,8 Glass Grip 45 X 15- saturation set.
H.S. ISO Chest supported Lateral Row plate weight per side 45 X 10 135 X 8 180 X 2 drop set to 135 X 5 45 x 17- saturation set.
Seated Chest suported Machine Row 105 X 5,5 just to keep back warm while waiting for the revers fly machine.
Machine Extended Arm Reverse Flies 130 X 8 160 X 6 125 X 8
Seated Incline Db Shrugs 60 X 12,12,12,12
2 diffrent Ab Machines with a veriaty of speeds and range reps till I seen spots.
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Post by "The Freak on Wheels" on May 1, 2010 12:08:18 GMT -5
May 1st, OUPS its 21 days out today. B/W= 132.8 macro's for day: Fat= 40, Carb= 150, Pro= 190, Leucine= 23023mg+
Off everything today.
Sups for today: --------------- Wake Up: Leucine AAEFX Lean Fix AAEFX Kre-Celazine
Breakfast: Multi Vit. Garlic - 1000 IU's V-D3 AAEFX Kre-Alkalyn PRO (2) AAEFX V3
30 min pre snack: AAEFX Nytric Pro
snack: 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 LG5 Pro
1/2 hour pre lunch: AAEFX Lean Fix
Lunch: V-E Multi Vit. V-D3 AAEFX Kre-Alkalyn (1)
1/2 hour pre snack: AAEFX Nytric Pro
1/2 hour pre supper snack: AAEFX Lean Fix
1/2 hour pre late meal: AAEFX Nytric Pro
At later meal : Multi Vit. 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 May 3, 2010 16:18:24 GMT -5
May 3rd, 19 Days out of NANBF Mr. MN B/W= 132.6 macro's: Fat= 40, Carbs= 150, Pro= 190. Post work out Hand Bike Cardio for 108 cal burn. Work out was a 9.5. I know I could have done more but I felt it in muscle bellies and I know with cutting this long it would hurt more than help.
Warm up: Lat Pull Downs S/S with Close Under hand Grip Pull Downs 70 x 10/10 100 x 5/5
H.S ISO Low Row: weight per side only 45 x 15 90 x 10 115 x 6,6 45 x 17 = saturation set.
H.S. ISO High Row: weight pr side only 45 x 15 Glass grip 135 x 6,6 90 x 10 Glass Grip
Chest supported "T" Bar Rows wide grip S/S with Hammer grip 45 x 10/10 45 x 10/10 45 x 10/5
Incline Bench Seated Db Shrugs 60's x 12,12,12 Face down - 60's x 12
Reveares Extended Arm Machine Flies 130 x 8 150 x 5,5 slow 75 x 15 saturation, supper slow with holds.
Supplements for today:
Wake Up: Leucine AAEFX Lean Fix AAEFX Kre-Celazine
Breakfast: Multi Vit. Garlic - 1000 IU's V-D3 AAEFX V3
30 min pre snack: AAEFX Kre-Alkalyn PRO (2) AAEFX Nytric Pro (I know stacking these together is theoreticaly wrong, My body respondes the best, I tried all the other timings for them and get the best results with a direct stacking.)
Post 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 LG5 Pro
1/2 hour pre lunch: AAEFX Lean Fix
Lunch: V-E Multi Vit. V-D3 AAEFX Kre-Alkalyn (1)
1/2 hour pre snack: AAEFX Nytric Pro
1/2 hour pre supper snack: AAEFX Lean Fix
1/2 hour pre late meal: AAEFX Nytric Pro
At later meal : Multi Vit. AAEFX Kre-Alkalyn (1) AAEFX V3
Bed time: AAEFX EFX LG5 Pro Leucine
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Post by "The Freak on Wheels" on May 4, 2010 16:15:36 GMT -5
May 4th, 18 Days out of NANBF Mr. MN B/W= 132.0 macro's: Fat= 40, Carbs= 150, Pro= 190. Post work out Hand Bike Cardio for 111 cal burn. Work out was a 10.
Warm up: H.S. ISO Horizontal Lateral press total weight per side 63 x many (didn't count)
H.S. ISO Horizontal Lateral press total weight per side 108 x 5,4,4 63 x 17 = saturation set, verying speed and range
H.S. ISO Lateral Incline press total weight per side 53 x 10 78 x 6,7,7
H.S. ISO Lateral press total weight per side, seat set as high as it goes. 52 x 8 77 x 1,3,1
Machine Extended Arm Flies 100 x many, didn't count. 130 x 10,12 with pauses 70 x 20, saturation set verying speed and range.
Db Bench Pull Overs laying on bench. 50 x 10,10 70 x 10
Abs tonight before going to bed.
Supplements for today:
Wake Up: Leucine AAEFX Lean Fix AAEFX Kre-Celazine
Breakfast: Multi Vit. Garlic - 1000 IU's V-D3 AAEFX V3
30 min pre snack: AAEFX Kre-Alkalyn PRO (2) AAEFX Nytric Pro (I know stacking these together is theoreticaly wrong, My body respondes the best, I tried all the other timings for them and get the best results with a direct stacking.)
Post 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 LG5 Pro
1/2 hour pre lunch: AAEFX Lean Fix
Lunch: V-E Multi Vit. V-D3 AAEFX Kre-Alkalyn (1)
1/2 hour pre snack: AAEFX Nytric Pro
1/2 hour pre supper snack: AAEFX Lean Fix
1/2 hour pre late meal: AAEFX Nytric Pro
At later meal : Multi Vit. AAEFX Kre-Alkalyn (1) AAEFX V3
Bed time: AAEFX EFX LG5 Pro Leucine
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Post by "The Freak on Wheels" on May 5, 2010 16:55:12 GMT -5
May 5th, 17 Days out. B/W= 131.6 Refeed day macro's: Fat= 40, Carbs= 270, pro= 190 ARM & REAR DELTS Db Consintration Curls 35 x 8,8,8,8 Smith Machine (non counter Ballanced) Tri Overhead Extentions 35 per side x 8,10,10,10 Rope Tri Press Downs 90 x 10 115 x 6,8 85 x 16 Machine Tri Extentions 110 x 3,5 single arm 50 x 15,15 Machine preacher Curls 145 x 1 70 x 10 single arm 40 x 8,8 40 x 25 Reverce Extended Flies 130 x 8 85 x 12,12 65 x many veried speed and range Laying Cable Curls 40 x 15,15 (end of work out polishing) -------------------------------------------------------------- Supplements for today: Wake Up: Leucine AAEFX Lean Fix AAEFX Kre-Celazine Breakfast: Multi Vit. Garlic - 1000 IU's V-D3 AAEFX V3 30 min pre snack: AAEFX Kre-Alkalyn PRO (2) AAEFX Nytric Pro (I know stacking these together is theoreticaly wrong, My body respondes the best, I tried all the other timings for them and get the best results with a direct stacking.) Post 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 LG5 Pro 1/2 hour pre lunch: AAEFX Lean Fix Lunch: V-E Multi Vit. V-D3 AAEFX Kre-Alkalyn (1) 1/2 hour pre snack: AAEFX Nytric Pro 1/2 hour pre supper snack: AAEFX Lean Fix 1/2 hour pre late meal: AAEFX Nytric Pro At later meal : Multi Vit. AAEFX Kre-Alkalyn (1) AAEFX V3 Bed time: AAEFX EFX LG5 Pro Leucine
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Post by downbutnotout on May 5, 2010 17:48:22 GMT -5
Looks like you black out a lot like me lol seeing stars, getting dizzy. Not fun but it's a good indicator you're really busting your butt! Congrats on another trophy. I hope you stopped for a day to enjoy your win.
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Post by downbutnotout on May 6, 2010 6:14:34 GMT -5
One question Rich, I see you take garlic every morning. What do you find it does for you? Do you take it for cardiovascular reasons? I have 2 cardiologists in my family and they take garlic.
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