Rich's return to stage log with AAEFX and P/RR/S

["The Freak on Wheels"]

Well a few of you know me from BB.com or Narural Freak World but I will start a log here for the ones that don't go there.

This is my hardware before I was forced in retirement 5 years ago.
I am making a comeback after 5 years off weights. Looking at a repeat of the run.
Made some amazing changes with the help of EFX and doing a modified P/RR/S (tailored to me being I am in a wheelchair). I started in Nov. 2009 pressing only the 18lb. H.S. ISO Horizontal Lateral press arms for reps. The other week at 137lbs B/W and more than 2 months cutting I pressed 281 lbs total weight for 2 reps on the ISO Machine after about 4 1/2 months back on the weights.

Well on to my log. I am deep into prep so it won't be real exiting but here we go, you ready for a ride?

3-4-10, 37 Days out.
B/W= 136.8

Re-feed

Off day for everything today.

Sups and timing of them.

Wake Up:
AAEFX Nytric Pro


Breakfast:
Life Force Energy Activator
Garlic - 1000 IU's

Pre W/O: (I work out 1 hour after Breakfast)
AAEFX Kre Alkalyn EFX Pro (off days do not take )


Post W/O:
AAEFX NF Pro protein
AAEFX Cell Rush
AAEFX Pure Liquid Amino Elite (starting next week when my present BCAA runs out)

Lunch:
Life Force Energy Activator
AAEFX Lean Fit
V-E - 1000 IU's

1/2 hour pre mid day snack:
AAEFX Nytric Pro


Mid day snack:
AAEFX Lean Fit

At late night meal:
Life Force Energy Activator
AAEFX Nytric Pro

["The Freak on Wheels"]

3-5-10, 36 days out

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Did very very light rotator cuff work today while Tammy did her cardio. I irritated the right side falling back wards in my chair backing off the ramp for a L.F. Stationary Hand Bike, the other day.

Re-feed yesterday was a flook. lol used wrong template. I'm bad. It was a template from cutting before we dropped 25 more carbs. B/W was lower today than day before, so it didn't effect cutting.

Re-feed today.
Macro's:
Fat=40, Carbs=230, Pro=190. for sure this time.

carb timing=
40% breakfast/pre gym
40% withing the next 2 hours post gym
20% filtered the rest of day tapering off as the day goes on.

Work on posing, sponsor stuff tonight. A lot of reading and web surfing to keep mind off Food.

["The Freak on Wheels"]

3-6-10
3-6-10, 136.6 lbs. This morning.
200 lbs. per side.
youtube and photo bucket have been trashing the audio on my video's, sorry.

Rep range work out. Nothing exiting. But had to burn a little ego here.
3DMJ/Natural Freak getting to business.




www.facebook.com/profile.php?...08852819130463 This one has audeo but can't get it to post.

["The Freak on Wheels"]

3-7-10, 35 Days out

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B/W= 135.6

Chest today: Rep rage work out. Nothing great.

Bb Incline press
Db Incline presses and Fly's
Machine Fly's
Machine Presses

Toyed around odds and ends as Tammy did cardio.

Shoulder still little tender but next chest work out should be 100%.

["The Freak on Wheels"]

3-8-10, 34 Days Out

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B/W= 135.6

Off day at gym. Give the shoulder a day off between chest and arm days. Back in gym tomarow for power arm, shoulder day with ending with saturation/squeeze reps.

Poses and work on meal plans. Tonight.

["The Freak on Wheels"]

3-9-10, 33 day out

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B/W = 136.2

Arms and light shoulder's

L.F. Machine Preacher Curls
110 x 5
140 x 2
200 x 1/2
170 x 3/4
125 x 5
50 x 25

L.F. Machine Tri Extentions
35 x 20
70 x 14
115 x 5
160 x 1
115 x 6
55 x 20

Seated Db Hammer Curls 55's then drop to 50's
10/5
8/6
8/5

Smith 7deg, Over Head Tri Extentions
30 each side for 10,15,12,15,15,15

Tri "T" bar Press Downs
50 x 20
70 x 12
90 x 10
100 x 10
130 x 2
110 x 5

Seated BB Curls
85 x 4,3,2
35 x 25

L.F. Machine Side Lateral Raises
80 x 6
80 x 4
40 x 12,12

Light Hand bike cardio seen as shoulder felt good for 20 min for a 88 cal burn.


Over view: Work out went well. Shoulder held up. 8 out of 10 work out.

["The Freak on Wheels"]

I am strongly considering adding this show to my play. If we can swing the costs.

2010 Mr./Ms Natural Minnesota
Bodybuilding Figure & X-treme Fit Invitational
(North American Natural Bodybuilding Federation)
(IFPA Pro Qualifier)
May 21st & 22nd, 2010
Bloomington Jefferson High School
4001 West 102nd Street Bloomington, MN

["The Freak on Wheels"]

Todays SUPPLEMENTS:

Wake Up:
AAEFX Nytric Pro
AAEFX Lean Fix

Breakfast:
Life Force Energy Activator
Garlic - 1000 IU's
AAEFX Kre-Alkalyn (1 capsule)

45 min later
AAEFX Kre-Alkalyn (1 capsule) and leave for gym (10 min's away)

Post Gym:
AAEFX NF Pro protein
AAEFX Cell Rush
V-E - 1000 IU's

Lunch:
Life Force Energy Activator
AAEFX Lean Fit

1/2 hour pre mid day snack:
AAEFX Nytric Pro

Mid day snack:
AAEFX Lean Fit

At late night meal:
Life Force Energy Activator
AAEFX Nytric Pro


I have been having outstanding results with these supplements and rotation.
Great pump during work outs and great recovery's.

["The Freak on Wheels"]

3-10-10, 32 days out

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B/W= 135.2

Off gym today. Work on poses and meal plans. REST
-----------------------------
Todays SUPPLEMENTS:

Wake Up:
AAEFX Nytric Pro
AAEFX Lean Fix

Breakfast:
Life Force Energy Activator
Garlic - 1000 IU's

Snack:
AAEFX NF Pro protein
AAEFX Cell Rush
V-E - 1000 IU's

Lunch:
Life Force Energy Activator
AAEFX Lean Fit

1/2 hour pre mid day snack:
AAEFX Nytric Pro

Mid day snack:
AAEFX Lean Fit

45 min later
AAEFX Kre-Alkalyn (1 capsule)

At late night meal:
Life Force Energy Activator
AAEFX Nytric Pro

["The Freak on Wheels"]

To refresh the memories on how far I have came since Nov 2009, go look back at my post #2 videos.



Thanks you
P/RR/S
Natural Freak world, AAEFX, and 3DMJ for all your help and info. I'll be killing it on stage this April and May.



Count the plates. Granted one is one rep and the other is reps but count the plate diffrence.

["The Freak on Wheels"]

3-11-10, 31 days out.

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B/W= 135.2

H.S. ISO Lateral Horizontal Press 18 lb arms, plate weight per side.
45 x 15 warm up set
115 x 2
90 x 5
45 x 15 saturation set

H.S. ISO Incline Press 8 lb arms, plate weight per side.
80 x 3
80 x 3
45 x 12 speed reps
45 x 12 saturation set, slow feel the burn

H.S. ISO Lateral Press 7 lb arms, plate weight per side.
50 x 6
60 x 4
50 x 4 speed reps
45 x 8 saturation set, slow feel the burn

L.F. Machine Extended Arm Flies slow and feel the burn, 3 seat settings- high, level and low
90 x 5 High
90 x 5 Level
90 x 5 Low
60 x 30 Low - 10 speed, 10 1/3 reps (2 extended, 2 full contraction and 2 middle 4 full range , 10 very slow feel the burn

Ab crunches and Cardio for a 75 cal burn.

Re-Feed day= Macro's: Fat=40, Carb=230, Pro=190

Todays SUPPLEMENTS:

Wake Up:
AAEFX Kre-Alkalyn (1 capsule)
AAEFX Lean Fix

Breakfast:
Life Force Energy Activator
Garlic - 1000 IU's
AAEFX Nytric Pro

POST WORK OUT:
AAEFX NF Pro protein
AAEFX Cell Rush
V-E - 1000 IU's

1/2 HOUR P/W:
AAEFX Kre-Alkalyn (1 capsule)

SNACK

1/2 HOUR AFTER SNACK:
AAEFX Nytric Pro

Lunch:
Life Force Energy Activator
AAEFX Lean Fit

1/2 hour pre mid day snack:
AAEFX Nytric Pro

Mid day snack:
AAEFX Lean Fit

At late night meal:
Life Force Energy Activator
AAEFX Nytric Pro

["The Freak on Wheels"]

3-12-10, 30 days out

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B/W= 135.0
A hard squeeze and speed rep day. Back & Abbs

H.S. ISO Low Row 8 lb arms, plate weight per side.
115 x 5,8,2,6
115 x 7 speed reps

H.S. ISO Lateral Rows 12 lb arms, plate weight per side.
115 x 8,8,8,8

H.S. ISO High Lat Rows 2 lb arms, plate weight per side.
115 x 6
115 x 3 (Glass Grip)
115 x 8
115 x 10 speed reps

Wide Grip Lat Pull Downs slow and feel the burn
100 x 10,10,8

Ab crunches

Cardio for a 98 cal burn.

Macro's: Fat=40, Carb=100, Pro=190

Todays SUPPLEMENTS:

Wake Up:
AAEFX Kre-Alkalyn (1 capsule)
AAEFX Lean Fix

Breakfast:
Life Force Energy Activator
Garlic - 1000 IU's
AAEFX Nytric Pro

POST WORK OUT:
AAEFX NF Pro protein
AAEFX Cell Rush
V-E - 1000 IU's

1/2 HOUR P/W:
AAEFX Kre-Alkalyn (1 capsule)

SNACK

1/2 HOUR AFTER SNACK:
AAEFX Nytric Pro

1/2 hour pre lunch:
AAEFX Lean Fit

Lunch:
Life Force Energy Activator


1/2 hour pre mid day snack:
AAEFX Nytric Pro

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

["The Freak on Wheels"]

3-13-10, 29 days out

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B/W= 135.0
A hard squeeze and very speed, shock day, no set extersises or reps. Blast till feel the pain and pump. Bi & Tri



Ab crunches


Macro's: Fat=40, Carb=100, Pro=190

Todays SUPPLEMENTS:

Wake Up:
AAEFX Kre-Alkalyn (1 capsule)
AAEFX Lean Fix

Breakfast:
Life Force Energy Activator
Garlic - 1000 IU's
AAEFX Nytric Pro

POST WORK OUT:
AAEFX NF Pro protein
AAEFX Cell Rush
V-E - 1000 IU's

1/2 HOUR P/W:
AAEFX Kre-Alkalyn (1 capsule)

SNACK

1/2 HOUR AFTER SNACK:
AAEFX Nytric Pro

1/2 hour pre lunch:
AAEFX Lean Fit

Lunch:
Life Force Energy Activator


1/2 hour pre mid day snack:
AAEFX Nytric Pro

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

["The Freak on Wheels"]

3-14-10, 28 days out.

--------------------------------------------------------------------------------

B/W= 135.2

Tracking pics later tonight. pose and relax.
Day off at gym.


Macro's: Fat=40, Carb=100, Pro=190

Todays SUPPLEMENTS:

Wake Up:
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
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

["The Freak on Wheels"]

a few more later. Probly tomarow when Tammy can take them. Timer only gives me 10 sec. to start camara, get chair across the room and hit a pose. 1/2 the time I hear it pop the pic before I even get set.