Here's today's...Training, Nutrition and Supplementation...PLUS MORE...

11/06/15

HERE WE GO.....After a few weeks of knee and elbow pain I was back to about 85%. The session was the best I've had in about 4 weeks. if you're following along, test todays session out and comment how it went for you. Also if you have ANY questions, feel free to ask!

**INCLUDED is my Nutrition and Supplementation log. You can get a sneak peak into my current nutrition and supplement regimen. I've also added where you can get some of the supplements I am taking. My fav is of course Pure Label Nutrition's but I also use other brands that I highly recommend. I'm currently working with nutrition coach Shelby Starnes and we're slowly adding weight to my frame. Today I was sitting at 244lbs. 

 

CHEST / SHOULDERS / CALVES 

CHEST - Focus more on muscle contraction and squeezing reps then just moving weight. 

Incline DB Press- Built up slowly doing sets of 10 reps until I got to a heavy weight for 8. From there I did...2 x 8  and 1 x 6

High Incline on Smith Machine - Slow eccentric with explosive concentric and I stopped before lock out at top. 4 x 10

Slight Decline on Smith Machine - I put a 25lb plate under the front end of the bench here. 4 x 12

Stretch Pushups - Here I used 2 aerobic benches, side by side with enough room to fit my fat butt between the 2. I went below the benches for a good stretch.  3 x Failure 

 

SHOULDERS - Focus more on muscle contraction and squeezing reps then just moving weight. Most reps were help at top position for 1-2 secs.

DB Lateral Raise - Built up slowly doing sets of 10. When I found a good weight, I did 3 x 10.

Cable High Pull - Here I held for 2 full secs on each rep when the got to my face. The last set I did 2 drop sets. 3 x 10

Lying DB Front Raise - Here I had the incline bench set at medium height and I laid face down. Keep my chine down, I pulled the DBs forward and up at the same time. 4 x 10

 

CALVES - Focus more on muscle contraction and squeezing reps then just moving weight. Most reps were help at top position for 1-2 secs.

Calf Raise Leg Press - Built up by doing 15-20 reps until I found a good weight for 10 reps. I then did each set with full contraction at top and only 30 sec rest. 4 x 10

NUTRITION / SUPPLEMENT LOG

Weight: 244lbs

WAKE: 1 cap Lipo 6 + 1 cap PL Forskolin

20 mins Cardio (Walking)

*PRE-WORKOUT REGIMEN

1 cap Lipo 6 

1 cap PL Forskolin

2 caps PL Arginine

*INTRA WORKOUT DRINK - I drink this during all training sessions to help minimize muscle breakdown and to give some fuel. 

75 grams Glycofuse 

1 scoop PeptoPro

3 grams Beta Alanine

5 grams Citrulline Malate

 

POST WORKOUT MEAL 1 

(15 min before meal I have 1 SuperMix )

2 scoops Origin Whey Isolate (BEST WHEY EVER!)

1 scoop Micellar Casein 

2 cups of raw oats

2 tbs of natural peanut butter

2 caps Turmeric Curcumin (this helps reduce inflammation and joint pain) 

2 caps PURE-K® Krill Oil (2x more effective than fish oil. I love this stuff) 

 

POST WORKOUT MEAL 2

8 oz of Cage Free Chicken Breast

2 cups of rice

2 tbs of sweet sauce 

 

MEAL 3

3 whole eggs

7.5 oz of grassfed beef

1 cap PL Forskolin

1 cap Turmeric Curcumin (this helps reduce inflammation and joint pain) 

1 cap PURE-K® Krill Oil (2x more effective than fish oil. I love this stuff)

 

MEAL 4 

8oz of free range chicken breast

3 slices of Ezekial toasts

1 tbs of extra virgin olive oil

 

MEAL 5

8oz of free range chicken breast

300 grams of sweet potato

1 tbs of grass fed butter 

1 cap Turmeric Curcumin (this helps reduce inflammation and joint pain) 

1 cap PURE-K® Krill Oil (2x more effective than fish oil. I love this stuff)

 

MEAL 6 

2 scoops Origin Whey Isolate (BEST WHEY EVER!)

1 scoop Micellar Casein 

2 tbs of natural peanut butter

 

 That is it. 

 

COMING SOON - I'll be giving you an overview of my progress over the years. Below I'm posting some throwback pics of my progress - regress - progress over 2012-2014.

YEAR: 2012 

 

YEAR: 2014