The Results are in.........

So out of 13 competitors I placed 4th....but I had the heaviest Deadlift and Squat out of all the competitors. I am not quite sure how the judges came up with the scores but I was pretty happy.....I hit a 275lb Bench Press, 405lb Squat and a 500lb Deadlift

I decided to do another Powerlifting Competition on Jan 23rd...this meet consists of Deadlift and Bench Press only...so it should be fun.....Over the past 14 weeks I have gained 8lbs of Muscle which is awesome progress....I have since switched back to the type of training of doing around Contest time...i am going to give it a go for 14 weeks and see how much muscle i gain utilizing a higher volume approach then just stick with the program that allowed me to build more muscle and use that to take myself to the next level

Here are a couple of videos

500lbs Deadlift


Here are some fun videos....all these videos were performed after a full chest and shoulder workout!

135lbs for 26 reps


135lbs Military Bench Press for 15 reps (dont mind the cursing at the end of the video :D)


HAVE A HAPPY HOLIDAY!

Still awaiting the results

Hello Everyone, I have not forgotten about my blog...I am still awaiting the results from my Powerlifting Meet....Once the results are up i will give a good write up!

Everything is going well...My first real true bulk is going well

here are some teaser pics!!

Highlights So Far

Well, things have been going super well as of lately...I am very excited for my powerlifting meet next week...I will finally be able to do this i was really looking forward to doing it during the summer but a nerve damage problem stopped me dead in my tracks! This time nothing will stop me!! I still have some tightness and the nerves are finally beginning to fire correctly again so i am well on my way!

Monday i hit up some Back and biceps and i started things off with Deadlifts
I hit a PR....455lbs for 3 reps no belt or straps which i was really impressed with...The weight felt extremely light and i ripped it so hard from the ground that the weight almost pushed me off balance!
Last Friday i squatted 425 for an easy 3 reps as well....no belt or straps...I must say training without a belt has definately improved my core strength as well as my ab development....When i diet down next time my abs will be much deeper!!

As far as the offseason goes i have never really known how to bulk up correctly...I think one of the major reasons i am not super huge is because i stay relatively lean year around...This is a big mistake especially for a natural...I have a plan that i am going to stick with and hopefully i'll be able to add a lot more muscle to my frame....Despite being lean year around i managed to put on about 8lbs of muscle last year which is awesome considering i dieted for majority of the year

Personal training is going well....I am doing very well despite the hard times ahead of us...People have realized that health is very important and make it a priority to see me...I plan on increasing my certifications this year

Here is a list of my upcoming certification courses
- Certified Strength and Conditioning Specialist http://www.nsca-cc.org/cscs/about.html
This certification is accredited and all the top strength coaches for the major sports leagues all have this certification

- Specialist in Performance Nutrition
http://www.issaonline.com/certification/specialist-in-performance-nutrition.cfm
another nutrition certification

- BS in Nutrition from CUNY Queens College
- NYS Certified Dietitian Nutritionist http://www.op.nysed.gov/dietbroch.htm

So once i have most of these certifications i will be upping my prices as i will be worth so much more :D

Hope everyone has a wonderful Turkey Day tomm! Eat well everyone....Skip on the desert and have some fresh fruit!!!! I know i will! (I'll make sure the cake has fruit in it :D )

11\17 Back & Biceps

Deadlifts 2 sets
415x3reps no belt or straps
295x12 reps
DB Pullovers 1 set
Weighted Chin ups 2 sets
Bodyweight + 45lbsx 5,4 reps (will be hitting a pr on this next week)
DB Rows 2 sets
100lbs x 12 reps
Bentover Rows 2 sets
205lbs x 10 reps
EzBarbell Curls 2 sets
115lbs x 4 reps
Cable preacher curls 1 set
60lbs x 12 reps
Hammer Curls 1 set
30lbs x 8 reps

Intensity Level
9
Notes
Was ready to go to work today in the gym
Next week I will be deadlifting 455 x 2 reps......the weight for deadlifts was extremely easy

Time to do some catching up

11/12 Chest/Shoulders/Triceps

5 min warmup
Bench Press- 4-6 Warmup set- **1 Strength set** 250lbs for 4 reps
**1 Growth set of 175lbs for 12 reps**
Breathing DB Pullover **1 workset**
Dips- 2 sets of bw + 75 for 8 reps
Incline DB Bench- 2 sets 70lbs for 15,13 reps
DB Lateral Raises- 2 sets of 40lbs for 15 reps (controlled "cheating")
DB Rear Delt Raises- 1 set of 30lbs for 12 reps
Arnold Presses- 1 set of 15 reps
Ez-Barbell Skullcrushers- 2 sets 135 x 6 reps
Reverse Grip Pushdowns- 2 sets 90 x 10 reps
**Various Rotator Cuff Exercises**
Intensity Level
8.5 (on a scale of 1-10)

11/13 Calves and Cardio
5 min warmup
Seated Calve Raises- 2 sets 210lbs x 20 reps
Leg Press Calve Raises- 2 sets of 430lbs for 20 reps
20 min Cardio
[b][size=+1]Intensity Level[/b][/size]
6 (on a scale of 1-10)

11/14 Legs
5 min warmup
Squats- 4-6 Warmup set- **1 Strength set** 405lbs for 4 reps
**1 Growth set of 285lbs for 15 reps**
Breathing DB Pullover **1 workset**
Leg Press- 2 sets of 7 plates per side for 12 reps
Barbell StiffLegged Deadlift- 2 sets 235lbs for 10 reps
Cybex Leg Curl- 2 sets of 130lbs for 15,12 reps
Weighted Hyperextensions/Glut Ham Raises- 1 set of 10lbs for 15 reps
Reverse Crunches- 2 set of 12 reps
Cable Crunches- 2 sets 90lbs x 8 reps
**Various Rotator Cuff Exercises**
Intensity Level
9 (on a scale of 1-10)

11/15 UpperBody Hypertrophy Day
5 min warmup
Pullups- 10 sets of 10,8,8,6,6,6,6,6,6,6 reps
SUPERSETTED WITH
Dips- 10 sets of 12 reps
Intensity Level
9 (on a scale of 1-10)

Macros
Pro: 280g
Carbs: 380g
Fat: 70g

Starting Next week my new macros will be:
Pro: 260g
CHO: 400g
Fat: 80g

Body Composition Update
Been using this Program for 11 weeks so far and the results are:

Bodyfat Percentage (3 site method, which has a +,-2% error)
2%
Lean Body Mass:
177.3 (which is an increase in 6.3lbs of muscle!)

Thoughts/Review
Overall lately i am pretty satisfied with my results...6lbs of muscle in 11 weeks is awesome considering i spent the first 3 weeks deloading....I contribute my results to watching over my nutrition carefully....Although i do feel the little bit of cheating i have been doing lately has been adding to my increase of lean body mass
I have been training super hard...I was very pleased with squats this week....feels good to do 4 plates again with no belt and all the way to the ground
Today when i was doing my Dips/Pullups which i believe is changing my physique i noticed my chest is taking on a different look...could it be because of the breathing pullovers or the added dips but either way i am making some big moves finally!!!

Here is a pic i took on my new phone...bad lighting but you can see how fat i got...it must be my girlfriends homemade tacos and the extra slices of pizza! (take note of the ab veins) :D

11/10 Back and Biceps

Deadlifts
1 Power Set: 405 for 4 reps (no straps or belt)
1 Growth Set: 285 for 12 reps
DB Pullovers
Weighted Pullups
2 sets bodyweight + 25lbs for 8 reps
Barbell Rows
2 sets 205lbs for 10 reps
1 Arm DB Rows
2 sets 95 for 12 reps
Ez-Barbell Curls
2 sets 115lbs for 10 reps
Cable Preacher Curls
2 sets 50lbs for 12 reps
Static Deadlifts
1 set 275lb for 45 sec

Intensity Level: 8

Notes:
This was an awesome solid workout....strength was crazy....the only thing holding me back was my grip...I never really worked out back without straps....these past 10 weeks i stopped using straps and belts and my grip is holding me back...but it will catch up

Macros
Pro: 280g
CHO:380g
Fat: 70g

A Much Needed Update

Hello everyone,

We'll it has been a little while since I have posted a workout. I am still training very hard and still have not broke 180lbs :( o well, this is the leanest and biggest i have ever been....With every workout i am getting increasing stronger...so i must be doing something right!
My metabolism is flying and I am so glad i decided to ease into bulking this year. School has been crazy and I have been trying to handle the workload...I have decided to jump back into competing but not bodybuilding....i have a passion for moving heavy objects and the image of me Squating over 4 plates and deadlifting 5 plates have been something i can not get rid of...so i will be doing a powerlifting meet on Dec 6th....I have to set goals for myself....in the past i have trained "blindly" and got no where....With every little goal i set and break i am one step closer to my ultimate goal

My Attempted Lifts for my meet
Bench Press 315 x 1
Deadlifts 500 x 1
Squat 455 x 1

I really set the bar high for myself but i can definately do it!

Today i trained back and did Deadlifts i got 405 for an easy 5 reps with no belt or no straps but more on that later :D

10-29-2008 Chest, Shoulders, Triceps

The Workout

5 min warmup
Barbell Bench Press- 4 warmup sets
**1 Power set 230 x 6 reps** (felt really easy!)
**1 Growth Set 160 x 12 reps**
Dips 2 sets of bw + 45lbs for 6 reps
Incline DB Press 2 sets of 65lbs x 15 reps
DB Laterals 1 set 40lbs for 10 reps
DB Rear Delt Raises 1 set 20lbs for 12 reps (too light)
Seated Arnold Presses 1 set of 15 reps
Ez-Barbell Skullcrushers 2 sets of 135lbs for 5 reps
Reverse Grip Pushdowns 2 set 80lbs for 12 reps

Macros
Pro: 300g
Carbs: 360g
Fat: 60g

Intensity Level
9

Notes
Sick workout today, My endurance was up like crazy....Bench Presses felt so easy and light....Finally broke past 15 reps with the 65lbs on the Incline!

10-27-2008 Back, Biceps

5 min warmup
Deadlifts- 4-6 Warmup set- **1 Strength set** 380lbs for 6 reps
**1 Growth set of 265lbs for 12 reps**
Breathing DB Pullover **1 workset**
Pullups- 2 sets of bw + 25 for 6 reps
Barbell Bent Over Row on Bench- 2 sets 205lbs for 6 reps
EZ-Barbell Curls- 2 sets of 115lbs for 6 reps
Cable Preacher Curls- 2 set of 40lbs for 12 reps
Static Contraction Deadlift- 275lbs held for 30seconds
**Various Rotator Cuff Exercises**

Macros
Pro: 300g
Carbs: 360g
Fat: 60g

Current Supplements
-Creatine -5g
-Xtend (3 scoops During Workout & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-Beta-Alanine- 2 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily

Intensity Level
9 (on a scale of 1-10)

Notes
Well i am back....Things have been crazy hectic as of late...with midterms and moving my house....I have no missed 1 gym session but i havent really had time to post
All that done i can finally rest.....My day on saturday was crazy...Work at 7am-10am then got home and started moving stuff....stopped moving things at around 730ish then went to the gym for 1.5 hours!
I decided to give myself a cheat meal....My 2 friends came by to help me move so i took them to CHEE BURGER CHEE BURGER.....Needless to say my picture is on the wall again!

I am about 178....i cant seem to break 180....i looked back in my journal from last year this time and my numbers where
Pro: 260g
Carbs:300g
Fat: 60g
(i was gaining a good 1-2lbs a week with those numbers but was cheating like crazy)

My current numbers are so much higher then those and i keep losing weight with my current macros!....i believe this is because i screwed up my metabolism with the wrong type of dieting i was doing before....it just goes to show you how effective your body is at maintaining itself

Message of the day: Keep track of your nutrition habits and make them a constant......Consistency is what your body thrive's off of!

Here is a pic of me and my 1 lb burger!

10-22-2008 Chest, Shoulders, Triceps

The Workout

5 min warmup
Barbell Bench Press- 4 warmup sets
**1 Power set 220 x 7 reps**
**1 Growth Set 160 x 12 reps**
Dips 2 sets of bw + 25lbs for 10 reps (Felt light)
Incline DB Press 2 sets of 65lbs x 15, 12 reps
Barbell Military Press 1 set of 8 reps
DB Lateral Raise 1 set 35lbs for 15 reps (too light)
DB Rear Delt Raise on Incline 1 set of 35lbs for 12 reps
Ez-Barbell Skullcrushers 2 sets of 135lbs for 5,4 reps
Reverse Grip Pushdowns 2 set 80lbs for 10 reps

Macros
Pro: 300g
Carbs: 335g
Fat: 60g

Intensity Level
8

Notes
Shoulder was acting up alittle today...but got a deep tissue massage so i am a lot looser.....I will be making a switch out of some exercises...i havent decided which ones to add in but i am swaping out DB Rear Delt Raises on incline bench and barbell military press....I am progressing very nicely on everything else i am especially pleased with my form on Db laterals

Diet Note....since switching my macros over to increased protein i find i am not as hungry as i was before...I am more satisfied now....but still hungry....and i definately tightened up alittle...so im pleased in the change so far....now lets see what it does on the scale

10-21-2008 Calves, Cardio

The Workout

5 min warmup
Seated Calve Raises- 2 sets of 200lbs for 20 reps
Leg Press Calve Raises- 2 sets of 390 for 20 reps
Cardio 25 min Low Intensity

Macros
Pro: 300g
Carbs: 335g
Fat: 60g

Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-Calcium, Magnesium & Zinc

Intensity Level
9

Notes
My calf workout today was money....hard heavy and fast....4 sets total but definately stimulated some growth....intensity level is a 9 for todays workout!

as a side note here is an interesting article
http://www.dailymail.co.uk/news/arti...lk-Hounds.html.

10-20-2008 Back, Biceps

The Workout

5 min warmup
Deadlifts- 4-6 Warmup set- **1 Strength set** 370lbs for 7 reps
**1 back down set of 265lbs for 12 reps**
Breathing DB Pullover **1 workset**
Pullups- 2 sets of bw + 25 for 10 reps
Barbell Bent Over Row on Bench- 2 sets 195lbs for 10 reps (performed like this [url]http://www.youtube.com/watch?v=Lek0D7KWulA&feature=related[/url] )
EZ-Barbell Curls- 2 sets of 115lbs for 6 reps
Reverse Curls- 2 set of 70lbs for 12 reps
Static Contraction Deadlift- 275lbs held for 30seconds
**Various Rotator Cuff Exercises**

Macros
Pro: 235g
Carbs: 400g
Fat: 60g

Current Supplements
-Creatine -5g
-Xtend (3 scoops During Workout & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 2 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc

Intensity Level
7 (on a scale of 1-10)

Notes
School has been overwhelming these past couple of days, I am currently moving and have not had a room for about 1 week, i have been sleeping on my couch so i have been feeling very tired and not rested. Plus school work just keeps adding up.....reguardless of all this i still manage to pull through and really make sure i get my meals in and hit the gym hard. I am not going to lie i was extremely tired this morning and the weights felt heavy but i managed to hit up the intensity....i gave myself a 7 out of 10 for todays workout...Bicep's got slammed today even though i am only doing 2 exercises i focus super hard on those 2 maximizing the effort on those

well until next time!

10-17-2008 LEGS!!!!!!!!!

The Workout

5 min warmup
Squats**1 Power Set 340lbs for 8 reps** 1 Growth Set 245lbs for 12 reps**
**1 set DB Pullovers**
Cybex Leg Press- 2 sets 5 plates per side for 15 reps (still working my way up to my max again, which was 12 plates per side...but i felt my form was 2 sloppy so taking time to build back up with better form)
Barbell Stiff Legged Deadlifts- 2 sets of 205lbs for 10 reps (building up to my personal best with better form on this too....PR on this was 315 for 8 reps with straps...this time i dont want to use straps)
Cybex Leg Curl- 2 sets of 110lbs for 15 reps
Abs
HyperExtensions- 1 set of 20 reps
Reverse Crunches on Decline Bench 2 sets of 10 reps (Time under tension here)
Cable Rope Crunch- 1 sets of 70lbs for 10 reps (performed like this http://www.jimcordova.com/videos/videos.php?id=38 )
**Various Rotator Cuff Exercises and Stretches**

Macros
Pro: 230g
Carbs: 400g
Fat: 60g

Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 6 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc

Notes
Pleased with this workout today...I felt i could have pushed alittle harder but i had some stuff on my mind so it kind of got in the way
sometimes i forget i work full time and go to school full time and things just find there way to pile up!

10-15-2008 Bench Day

The Workout

5 min warmup
Barbell Bench Press- 4 warmup sets
**1 Power set 210 x 8 reps**
**1 Growth Set 150 x 12 reps**
Dips 2 sets of bw + 25lbs for 8 reps
Incline DB Press 2 sets of 12 reps with 65lbs
Barbell Military Press 1 set of 5 reps
DB Lateral Raise 1 set 35lbs for 15 reps
DB Rear Delt Raise 1 set of 35lbs for 12 reps
Ez-Barbell Skullcrushers 2 sets of 115lbs for 10 reps
Reverse Grip Pushdowns 2 set 70lbs for 15 reps

Macros
Pro: 230g
Carbs: 400-420g
Fat: 60-70g

Notes
Great workout today....i was totally focused and dialed in......I totally felt every fiber in my chest, shoulders and triceps just expanding and growing

-went alil off my diet today....had 2 extra bowls of my favorite cereal.....I was totally starving today, so i gave in alittle bit to my body's urge to eat....Since chest is a weakpoint for me it can only help!
In reality i probably had maybe an extra 200-300 calories.....This would be considered a re-feed! :D

My water intake was high today at 3.5 gallons....Lately consistently i have been having a huge urge to drink water? Average for the past 2 weeks is about 3 gallons....maybe because it fills me?

Today i really felt overall that i pushed the growth envelope!

10-13-2008 Back, Biceps

The Workout

5 min warmup
Deadlifts- 4-6 Warmup set- **1 Strength set** 360lbs for 9 reps !NEW PR!
**1 back down set of 255lbs for 12 reps**
Breathing DB Pullover **1 workset**
Pullups- 2 sets of bw + 5 for 10 reps
Barbell Bent Over Row on Bench- 2 sets 195lbs for 8 reps (performed like this http://www.youtube.com/watch?v=Lek0D...eature=related )
EZ-Barbell Curls- 2 sets of 95lbs for 10 reps
Reverse Curls- 2 set of 65lbs for 15 reps
Static Contraction Deadlift- 225lbs held for 60seconds
**Various Rotator Cuff Exercises**

Macros
Pro: 230g
Carbs: 400g <- 20g increase since i managed to lose about 2lbs?
Fat: 60g

Current Supplements
-Creatine -5g
-Xtend (3 scoops During Workout & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 2 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc

Notes
Well its been 3 months since i hurt my shoulder and i must say i about 85% - 90% better....What a better way to celebrate my anniversary on getting injury with my FIRST NEW PR THIS MORNING!!!
My previous best for reps on deadlifts was 365lbs for 8 reps with straps
this morning i nailed
360lbs for 9 reps with no straps!!!!!
This is the first of many new PR's coming!!!

The more PR's i hit the bigger i get!!!

My bicep pump was absolutely sick!!!

I also got another compliment this morning on looking a lot bigger....but it was by a client and i dont know if she was just saying it to be nice
Definately made my ego grow and hopefully my body will follow that haha

10-10-2008 LEGS!!!!!!!!!

The Workout

5 min warmup
Squats**1 Power Set 330lbs for 9 reps** 1 Growth Set 230lbs for 12 reps**
**1 set DB Pullovers**
Cybex Leg Press- 2 sets 5 plates per side for 15 reps (still working my way up to my max again, which was 12 plates per side...but i felt my form was 2 sloppy so taking time to build back up with better form)
Barbell Stiff Legged Deadlifts- 2 sets of 205lbs for 10 reps (building up to my personal best with better form on this too....PR on this was 355 for 5 reps with straps...this time i dont want to use straps)
Cybex Leg Curl- 2 sets of 110lbs for 12 reps
Abs
HyperExtensions- 1 set of 15 reps
Reverse Crunches on Decline Bench 2 sets of 8 reps (Time under tension here)
Cable Rope Crunch- 1 sets of 60lbs for 10 reps (performed like this http://www.jimcordova.com/videos/videos.php?id=38 )
**Various Rotator Cuff Exercises and Stretches**

Macros
Pro: 230g
Carbs: 380g
Fat: 60g

Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 6 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc

Notes
I was so AMPEDD to do legs today.....Energy was ok but i was ready to go!
Squats felt so easy today...no struggle so strength is definately coming back and fast too....I can really feel myself growing...such a good feeling

I saw a friend in the gym i havent seen in a while and he told me i looked so much bigger....."You look huge man, what are you eating 800g of carbs per day"

Needless to say i left the gym happy with a comment like that because i finally feel like good things are going to come my way in the next couple of weeks!!!

10-9-2008 Calves, Cardio

The Workout

5 min warmup
Seated Calve Raises- 2 sets of 190lbs for 20 reps
Leg Press Calve Raises- 2 sets of 360 for 20 reps
Cardio @ 30 min Low Intensity

Macros
Pro: 230g
Carbs: 380-390g (had some extra :D )
Fat: 60g

Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc

Notes
Solid calve and cardio session today....I really feel like i am finally starting to grow....FINALLY...i am still rebounding from my contest....In another 2 weeks i should be ready to up the cals and get my grow on!

Cardio session felt really good too....Worked up a nice sweat!

10-01-2008 Chest, Shoulders & Triceps

The Workout

5 min warmup
Barbell Bench Press **1 main workset 200lbs for 9 reps**
**1 Hypertrophy set 140 for 12 reps**
**1 set DB Pullovers**
Dips- 2 sets bw+ 10lbs for 12 reps
Semi Incline DB Bench- 2 sets of 65 for 10 reps (same weight as last week but much more solid form...i did exactly what i had planned here....same amount of reps but stricter form......I OWNED THE WEIGHT!)
Barbell Military Press- 1 set of 8 reps
DB Lateral Raises- 1 set of 35lbs for 12 reps
Incline DB Rear Lateral Raises- 1 set of 25lbs for 15 reps
EZ-Barbell SkullCrushers 2 sets of 115lbs for 9 reps
Reverse Grip Pushdowns- 2 sets of 70lbs for 12 reps
**Various Rotator Cuff Exercises and Stretches**


Macros
Pro: 230g
Carbs: 375g
Fat: 60g

Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc

Notes
Really killed it this morning...even though i am in the early stages of my program...I am really focusing in on that mind muscle connection and really feeling each fiber rip to pieces!!!

Good things to come in the following weeks!!!!

10-6-2008 Back, Biceps

The Workout

5 min warmup
Deadlifts- 4-6 Warmup set- **1 Strength set** 350lbs for 6 reps (was shooting for 9 reps but i ripped a callus off my hand (nasty sight!)
**1 back down set of 245lbs for 12 reps**
Breathing DB Pullover **1 workset**
Pullups- 2 sets of bw + 5 for 10 reps
Barbell Bent Over Row- 2 sets 195lbs for 6 reps
Seated DB Shrugs- 2 sets of 70lbs for 8 reps
EZ-Barbell Curls- 2 sets of 95lbs for 10 reps
Reverse Curls- 2 set of 65lbs for 12 reps
Static Contraction Deadlift- 225lbs held for 45seconds
**Various Rotator Cuff Exercises**

Macros
Pro: 230g
Carbs: 375g
Fat: 60g

Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc

Notes
Good solid session today, I was alittle rushed for time but still managed to hit it hard....I destroyed a callus on my hand performing deadlifts which made it very difficult to deadlift....i might have to start using straps until my grip strength catches up to my deadlifts

As a side note...Jim Cordova's world seminar was awesome....i learned so much...Jim is a great natural athlete and i will definately be utilizing alot of his techinques

I attached a pic of me and Jim.....Hard to believe that Jim is about 165lbs!!!!

10-03-2008 TGIF LEGS!!!!!!!!!

The Workout

5 min warmup
Squats**1 main workset 320lbs for 10 reps**
**1 set DB Pullovers**
Cybex Leg Press- 2 sets 5 plates per side for 12 reps (still working my way up to my max again, which was 12 plates per side...but i felt my form was 2 sloppy so taking time to build back up with better form)
Barbell Stiff Legged Deadlifts- 2 sets of 205lbs for 5 reps (building up to my personal best with better form on this too....PR on this was 355 for 5 reps with straps...this time i dont want to use straps)
Cybex Leg Curl- 2 sets of 110lbs for 12 reps
DB Lateral Raises- 1 set of 35lbs for 8 reps
Abs
Hanging Reverse Leg Raises- 2 set of 25lbs for 10 reps
Side Bends 1 sets of 15 reps
Cable Rope Crunch- 1 sets of 60lbs for 10 reps (performed like this http://www.jimcordova.com/videos/videos.php?id=38 )
**Various Rotator Cuff Exercises and Stretches**

Macros
Pro: 225g
Carbs: 375g
Fat: 60g

Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 6 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc

Notes
I had a crazy amount of energy all day today?, so weird.....i was wired...must have been the Poptarts i had this morning

Its about 9 hours since my leg workout and m quads feel fried!

I am very excited for tomm, Jim Cordova's Seminar.....should be fun....i am bringing my camera so i can take plenty pictures....and i am taking my voice recorder so i'll try and post up whatever i can tomm!
http://www.jimcordova.com/services/details.php?id=12

On Tap for tomm:
6am Cardio 30 min LI

10-01-2008 Chest, Shoulders & Triceps

The Workout

5 min warmup
Barbell Bench Press **1 main workset 190lbs for 10 reps**
**1 set DB Pullovers on Exercise Ball**
Dips- 2 sets bw+ 10lbs for 10 reps
Semi Incline DB Bench- 2 sets of 65 for 10 reps
Barbell Military Press- 1 set of 5 reps
DB Lateral Raises- 1 set of 35lbs for 8 reps
Incline DB Rear Lateral Raises- 1 set of 20lbs for 15 reps
EZ-Barbell SkullCrushers 2 sets of 115lbs for 8 reps
Reverse Grip Pushdowns- 2 sets of 70lbs for 10 reps
**Various Rotator Cuff Exercises and Stretches**


Macros
Pro: 225g
Carbs: 375g
Fat: 60g

Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc

Notes
Overall good workout, This stupid shoulder thing put me back in my training, i was benching 130lb DB's for 4 reps before this happened and now i am using 65's for 10 reps In due time i will get back up to par

For pullovers i tried doing them on a stability ball today i really felt more of a stretch in my ribcage, so i will continue to use the ball for this

I bought a dvd from the Olympia called "Bigger, Faster, Stronger" it is a documentary on Steroid use....I must say it was very interesting....It actually put a lot of things into perspective...Made me realize that some of idols are just putting up an image of how they want to be portrayed.....As Greg Valentino says in the movie "In a picture your idols are giving you thumbs up but really under the table they are giving you the finger"
Steroid use is such a common thing now a days, almost makes you second guess everyone who claims they are natural.....kind of sad really

Check out the Trailer to the DVD
http://www.biggerstrongerfastermovie.com/

__________________

9/30 Cardio/Calves

The Workout

5 min warmup
Seated Calve Raises- 2 sets of 190lbs for 20 reps
Leg Press Calve Raises- 2 sets of 350 for 20 reps
Cardio @ The Gym
30 min Low Intensity

Macros
Pro: 225g
Carbs: 200g <- Tomm i will be going back to my pre vacation numbers
Fat: 60g

Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc

Notes
Today is my last day for dropping carbs, all my vacation bloat is pretty much gone....Gym session was good today, I will be incorporating my home exercise bike into my routine...Since i am doing cardio 2xs per week i will be doing 1 session in the gym and the other session at home

Also i am very excited because this weekend i will be attending Jim Cordova's Super Seminar! Can not wait!!!!
http://www.jimcordova.com/services/details.php?id=12

the more i learn the more i will grow

9-29-2008 Back, Biceps

The Workout

5 min warmup
Deadlifts- 4-6 Warmup set- **1 main workset** 340lbs for 10 reps (grip started to give out)
Breathing DB Pullover **1 workset**
Pullups- 2 sets of bw + 5 for 8 reps
Barbell Bent Over Row- 2 sets 185lbs for 10 reps
Seated DB Shrugs- 2 sets of 65lbs for 12 reps
EZ-Barbell Curls- 2 sets of 95lbs for 8 reps
Reverse Curls- 2 set of 65lbs for 8 reps
Static Contraction Deadlift- 225lbs held for 30seconds
**Various Rotator Cuff Exercises**

Macros
Pro: 225g
Carbs: 200g
Fat: 60g

Current Supplements
-Creatine -5g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc

Notes
Feels good to be back home, I was very motivated and eager to get back into the gym. The Olympia was great being around guys that were 2-4xs my size was very motivating!
I see a weak link in my chain when it comes to deadlifts and that weaklink is my grip...My grip gives out so much sooner then my body does...so i added reverse curls and Static Contraction Deadlifts, which is basically holding the top of the deadlift for as long as you can...i started light but 225lbs for 30seconds was still hard!
__________________

Message to all my Clients

Dear my beloved Clients,

I want to thank you all for letting me take this trip, if it wasnt for your consistency and dedication I would not be getting on this plane soon. I want to thank you also for moving your schedules around this week. As a promise to all of you, i will have 24/7 access to my email so please feel free to email me dont hesistate!

Everyone have a wonderful weekend
Anthony Bevilacqua CPT

9-25-2008 Back, Biceps + MRI Results

The Workout

5 min warmup
Deadlifts- 4-6 Warmup set- **1 main workset** 330lbs for 11 reps
Breathing DB Pullover **1 workset**
Pullups- 2 sets of bw + 5 for 5 reps
DB Bent Over Row- 2 sets 60lbs for 10 reps (i overshot this and got 10 instead of my intended 6 oops lol)
Incline Shrugs- 2 sets of 60lbs for 10 reps
EZ-Barbell Curls- 2 sets of 95lbs for 6 reps
Alternating DB Curls- 1 set of 40lbs for 8 reps
**Various Rotator Cuff Exercises**

Macros
Pro: 225g
Carbs: 375g
Fat: 60g

Current Supplements
-Ian King Creatine Loading Experiment- Week 5 -30g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc

Notes
Good workout today! I felt really strong, i had 2 boxes of raisins before lifting and felt really energized, so maybe raisins are my superfood !? lol

MRI went well yesterday and the results are in...........There are no findings of any tears, tendonitis, bursitis, arthritis or capsulitis....There is also a nice statement written right on the MRI....."The musculature of the shoulder and the rotator cuff is incredible" lol i liked that one lol
Which basically means my rotator cuff is strong and good....now what? this is good news and at the same time its bad news....What could be causing this pain/feeling? It must be a bad sprain or trigger point? anybody have any ideas?

and now i am off to the OLYMPIA IN VEGAS!!!

9-24-2008 Chest, Shoulders, Triceps

The Workout

5 min warmup
Barbell Bench Press- 4-6 Warmup set- **1 main workset** 180lbs for 11 reps
Breathing DB Pullover **1 workset**
Incline DB Bench- 2 sets of 60lbs for 8 reps
Dips- 2 sets bw + 10lbs for 10 reps (i overshot this and got 10 instead of my intended 6 oops lol)
Barbell Military Press- 1 sets for 8 reps
DB Side Laterals - 1 set 30lbs for 12 reps
DB Rear Laterals- 1 set of 25lbs for 15 reps
EZ-Barbell SkullCrushers- 2 sets of 115lbs for 6 reps
Reverse Grip Cable Pushdown- 1 set of 60lbs for 15 reps
**Various Rotator Cuff Exercises**

Macros
Pro: 225g
Carbs: 375g
Fat: 60g

Current Supplements
-Ian King Creatine Loading Experiment- Week 5 -30g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-ALA- 300mg before and after workout
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc

Notes
Well some funny news to report lol my left shoulder the one that has been bothering me is progressing really well but today after dips the right shoulder is hurting lol

a while back i sprained my ac joints doing heavy dips i was doing 135lbs, so after that set back i decided to stop doing dips
so now adding dips back in again i told myself i was going to go slow in working my way up in weight....hence the 10lbs today.....but when i got off the dip station i felt that same sprain again.....i realized that the problem is not the amount of weight i am using but my form.....on the last rep of the last rep i tried to get an "extra" stretch in the chest by letting myself sink down deeper and thats what did it....its about mid-day right now and the strain seemed to have gone away....(i iced it as soon as i got home)

so for next week i will focus more on getting a better contraction rather then a stretch
and another thing to note is to keep the weighted belt chain with the weight closer to my thighs so i can squeeze the weight btwn my thighs giving me alittle more control and less of the weight swinging

another note
i got my mri appointment finally today at 6....so i will hopefully have a plan of attack to heal myself when i come back home!
__________________

9/22 LEGS!!!

5 min warmup
Squats- 4-6 Warmup set- **1 main workset** 310lbs for 11 reps
Breathing DB Pullover **1 workset**
Leg Press- 2 sets of 8 plates for 15 reps
Barbell SLDL- 2 sets 185lbs for 8 reps
Cybex Leg Curl- 2 sets 110lbs for 10 reps
ABS
Incline Cable Crunches- 2 sets 30lbs for 12 reps
Side Bends- 1 set of 20lbs for 15 reps
Hanging Knee Raises- 1 set of BW + 15lbs for 15 reps

Macros
Pro: 225g
Carbs: 375g
Fat: 60g

Current Supplements
-Ian King Creatine Loading Experiment- Week 5 -30g
-Xtend (1 scoop PreWO, 2 scoops PWO & 1 scoop btwn meals)
-VasoCharge 2 Scoops Pre-Workout
-Beta-Alanine- 3 grams daily
-Glucosamine- 3 tablets daily
-Fish Oil- 3 tablets daily
-BSN Nitrix- 9 tabs per day
-Calcium, Magnesium & Zinc

Notes
AHHHH it feels so good to lift heavy again....I got through my heavy sets of squats and was wondering why it felt so heavy...I realized that i havent squated over 300lbs since my injury thats over 2 months ago! so i was pretty happy with the lift..Next week i add 10lbs to that lift and go for 10 reps!
My legs feel sore already!!!
My metabolism is crazy right now....i have been starving all day!!!

CAN NOT WAIT TIL VEGAS ON THURSDAY!

Sweet Potato Fries

Easy Sweet Potato Fries....Under 20 minutes with 3 Easy Steps

Step #1 = Cut up the sweet potato into "fries"

Step #2 = Put cut up sweet potato in a bowl with a little water in it and microwave for 10 minutes. This "pre-cooks" the sweet potato making it softer and require less time in the oven

Step #3 = Place sweet potato on cookie sheet, sprinkle seasning salt on, and bake on 350 until sweet potato is crunchy. Note you can put the oven on BROIL for the last 5 minutes of so if desired.

Step #4 = Remove from oven and EAT!

YUMMMM!!!

9-21-2008 Cardio Day

The Workout

5 min warmup
Breathing DB Pullover **1 main workset**
**Various Rotator Cuff Exercises**
10 min HiT
Previous #s
Cal: 143
Dis: 3.32
Level: 11
RPM: 96

New #'s
Cal: 142
Dis: 3.59
Level: 11
RPM: 100


Macros
Pro: 225g
Carbs: 375g <- up by 5g since bodyweight stayed the same
Fat: 60g

Notes
This HiT cardio is really kicking my butt! i had my cardio session at 7am and my legs still feel pretty fatigued at 12pm

My legs are still really lean, The HiT is what is keeping them lean, as i get closer to trying to hit my max on the big 3, i planned on slowly ditching the HiT for low intensity to allow my central nervous system to recover fully
but at the same token this cardio is just as effective....My best bet will be to take it slow and adjust accordingly

As a diet note......I AM STARVING!!!!

9-19-2008 Deadlift Day Deload at 90%

The Workout

5 min warmup
Breathing DB Pullover **1 main workset**
Deadlifts- 4-6 warmup sets **1 main workset**
Pullups- 2 sets of 8 reps
DB Rows- 2 sets of 6 reps
Incline Shrugs- 2 sets of 12 reps
Ez-Barbell Curls- 2 sets of 6 reps
Alternating DB Curls- 1 set of 8 reps
**Various Rotator Cuff Exercises**

Macros
Pro: 225g
Carbs: 370g <- up by 25g since bodyweight stayed the same
Fat: 60g

Notes
As a note to myself i keep forgetting to do 1-2 warmup sets on a lat pulldown machine before hitting pullups! I am so hyped to lift that i forget....Can never be careful and i would rather warm up more then less
overall not to bad of a workout!

Had an X-ray of my shoulder today and guess what they found.......NOTHING! DUH stupid insurance thing....now i get cleared for an MRI

I guess a good thing is that the X-Ray Dr said i didnt tear any ligaments so thats a good sign!

9-18-2008 Calve/Cardio Day Deload at 90%

The Workout

5 min warmup
Cybex Leg Press Calve Raise- 2 sets of 20 reps
Seated Calve Raises- 2 sets of 20 reps

HiT Cardio
Time: 10 min
Cal: 143
Distance: 3.32
Level: 11
RPM:96

followed this by
**1 set breathing pullovers**
Then 5 min cooldown

Notes
Since this is my last week of deloading i will begin to post up my weights next week. This type of cardio is really working well for me....my legs are always pumped and burnt for a couple of hours after this!!! Awesome so much more effective then what i was doing previously

As a side note...i will be running an experiment on Rib Cage Expansion
some people say its a myth others swear by it.....i will not be doing the typical breathing squats followed by heavy pullovers

i will be using these "rules" written by Stuart McRobert:

"Breathing pullovers. This is strictly a stretching and forced breathing exercise. Start with a 10-15lb loaded bar/light dbs/bb plate. Take note not to exceed 15-20lbs unless you can bench 250 and from there, not over 25 lbs till you can bench 300. The use of heavy weights defeats the purpose of this exercise and will be harmful to your shoulders. Also, this is not an exercise where progressive resistance should be applied. Holding the weight, lie lengthwise on a bench with your feet on it(prevents overarching of back). Hold the weight at arms length,shoulder width like you're benching. Keeping arms stiff and straight throughout, SLOWLY lower the bar and inhale as deeply as possible WHILE LOWERING THE WEIGHT(note, not at one shot). Lower till arms are parallel(or slightly below) to the ground. Now, take in another big gulp of air here and breifly pause and return to starting position. Repeat exercise(there is no need to count reps, just carry on for awhile. He does give 15reps as a guideline though) while focusing on stretching the ribcage. If there's elbow irritiation from holding arms straight out, you can bend at the elbows just a little, enought to be able to execute the exercise comfortably. He goes on to say this is different from traditional muscle building pullovers as the latter is done with bent elbows but not in the case of breathing pullovers. Also, he adds these were normally done after exercises that left you 'heavily winded' but goes on to add that it isn't a must to do so. He recommends doing this everday if possible as this exercise isn't high-intensity systemetically-demanding work"

i agree with McRobert on heavy weight irrating the shoulders....in the past whenever i did heavy pullovers my ac joint would bother me...so i will be doing this type of a pullover 5x's per week at the end of my workout

i am going to try and put on an 1 inch to my ribs by the first week of december...lets see what happens...what do i have 2 lose? hopefully not a rib

Awesome Article interesting read

Skip LaCour continues to be a role model for me and thousands of other natural athletes around the world. He recently published and article discussing the secrets to success in natural bodybuilding and dieting! Really great read

Here is the shorter recap:

1. Don’t think of being drug-free an insurmountable obstacle preventing you from building a great physique. You first must believe that it is indeed possible to create some amazing things with your physique without drugs. You must believe there is still a way to accomplish more with your physique even if you’ve had some pretty good gains in the past. Immediately separate yourself from those negative people who say it is impossible for you to do so.

2. Don’t worry about who’s taking drugs and who is not. The battle to become your very best is always against yourself—not against anyone else who is using drugs. Whether or not someone else is using drugs has no bearing on what you can and can’t accomplish with your own physique. Worrying about who is on drugs, however, can have a seriously detrimental affect on everything you are trying to do.

3. Be patient. If you want to reach your full genetic potential without using drugs, you must look at your bodybuilding endeavors like the elite natural bodybuilders. You must look at your bodybuilding efforts as a series of long-term lifestyle choices. Instead of only setting short-term goals like seeing how huge you can get by next summer, create a clear vision of what you want to look like after five more years of living a disciplined bodybuilding regimen.

4. Develop certainty and confidence on a day-to-day basis with the training and eating habits you choose. Whatever strategies you choose, get the most out of them by exerting extraordinary effort. Make up for what others perceive as disadvantages with your exceptional work ethic, mindset, training habits, and eating regimen. When looking for a good workout routine or eating plan, look to one of the successful drug-free bodybuilders you admire most for guidance. That way, you won’t have the convenient excuse that your plan didn’t work because you are training naturally. You’ll begin with a little more certainty and look a little bit more closely at your level of commitment if things don’t work out for you as quickly as you’d like.

5. Be persistent. Even though you train without drugs, become relentless in your pursuit of finding a series of effective strategies that will help you reach your outrageous bodybuilding goals. Keep searching for the right answers. Who knows? Maybe the next one you try will launch you into a new level of massive growth.

6. Train with intensity. Training hard does not mean the same as training with intensity. Intensity can be described as giving 100 percent of your mind, body, and soul in every exercise, every set, every repetition, and every workout. Intensity means pounding the weights in a way that is so darn taxing that every single set ends in absolute failure. In other words, you have absolutely nothing left in reserve when the set is completed—not a 1/2 of a rep, a 1/4 of a rep, or even a 1/8 of a rep more. Intensity is maintaining this high standard of performance throughout an entire workout. Never be satisfied with your level of performance in the gym. Continually strive for the always improving, seemingly barely out-of-reach incredible standard of intensity when you train.

7. Train hard all year long. You must train hard in the gym and eat the right foods all year long if you really want to reach your ambitious goals. You don’t have steroids or other drugs to compensate for mediocre, inconsistent training and eating habits.

8. Keep the number of calories you eat relatively high. You must control your metabolism if you want to duplicate the success of the top drug-free bodybuilders. Keep your caloric intake relatively high. Make your body gear its metabolism up—and prevent it from ever gearing down. If you have an average or slower metabolism, eat a lot of food and do a lot of cardiovascular training to keep your metabolism running hotter and more efficiently. If you have a faster metabolism, you must be extremely
committed to eating frequent meals that contain more nutrient-dense calories.

9. Stay relatively lean all year long. In the off-season, eating efficiently is what will build muscle. Do not eat to get fat. Do not eat to stay lean. Eat to build muscle. Consistently feed yourself high-quality protein for muscle growth and enough carbohydrates to keep you feeling strong. After prioritizing those needs, consume as much food as you feel comfortable eating while still managing your body fat levels.

10. Place a heavy emphasis on protein consumption. Protein is the most important nutrient for building muscle without drugs. Without enough high-quality protein, you are not going to grow at the rate you deserve to grow—and I don’t care how hard you train in the gym. Make protein powder and meal replacements the foundation of your supplementation program.

For the full article, please click: www.skiplacour.com/secrets.pdf

9-17-2008 Bench Day Deload at 90%

The Workout

5 min warmup
Barbell Bench Press- 4 warmup sets **1 main workset**
Incline DB Press 2 sets of 8 reps
Dips 2 sets of 10 reps
Barbell Military Press 1 set of 5 reps
DB Lateral Raise 1 set of 12 reps
DB Rear Delt Raise 1 set of 12 reps
Ez-Barbell Skullcrushers 2 sets of 8 reps
Reverse Grip Pushdowns 1 set of 15 reps

Macros
Pro: 225g
Carbs: 345g
Fat: 60g

Notes
Shoulder injury is flaring up again?, but i am going for an mri soon to see exactly what it is....I have no pain it just feels out of place....Physical therapist thinks i might have an elevated rib!....very frustrated thing...but i will beat this!!!

we will soon see!

How to get the most out of your cardio session

By Anthony Bevilacqua

How many of you want to spend your valuable time in the gym doing hours upon hours of cardio to lose bodyfat? I am sure many of you are already doing 30-45 minutes of boring cardio. I have discovered a new method to do your cardio in a more effective and efficient manner, saving you all time and energy. It’s not going to be easy but I can guarantee you will burn more bodyfat this way as well as have more time for your life outside the gym, how can anyone argue with that?

The answer to all this is High Intensity Cardio (HiT! Now you all are probably saying, “I have tried high intensity cardio and its nothing special”. Well, you haven’t done it the AB Fitness way yet! I have come up with the perfect way to perform High Intensity Cardio that will progressively overload your cardio vascular system (basically improving your cardiovascular ability as well as your cardiovascular health) and burn more bodyfat.

So why is HiT Cardio is so important:
Essentially High Intensity Cardio (HiT) does 3 things that Regular Cardio does not1) it keeps your metabolic rate elevated for a longer period post cardio2) it increases your mitochondrial production (mitochondria are the organelles in the cell where fat oxidation occurs)3) it increases the activity of the enzymes in the mitochondria.So because of 2 & 3 you actually increase your CAPACITY to burn fat, as well as the rate at which you burn fat; even at rest

So without further adieu here is my HiT Cardio Protocol:

Your First Cardio Session ex:
-Stretch your legs out thoroughly
-5 min warm-up on either a treadmill or elliptical
-Once you finish warming up proceed to the Recumbent Bike
-Start the bike up and set the time for 10 minutes and choose a level that is difficult but not to difficult
- Once the 10 minutes are done track the:
Calories Burned, Distance Traveled, Level, and the Average RPM
- Then perform a 5-10 minute cooldown
And that’s it!
Perform this twice a week, either on your off days or 6 hours after your weight training sessions

Now your next session of cardio you should strive to beat all those current numbers. It is really that easy. Each one of your cardio sessions will be progressive, so each cardio session builds off of the last one. This will make you strive for more during each session forcing each one of your cardio sessions to be better then the previous! So if for your first cardio session you burn 100 calories, think of how many calories you will burn 3 weeks down the line!

Pattern for Progression
You will have to progress the amount of time you will be performing your cardio.
I recommend starting with at least twice per week, Remember everyone is different (some might need more, some less, some longer, some shorter, etc) and this protocol might not work for you but use it as an example:

Week 1
10 min HiT, 2x’s per week
Week 2
10 min HiT, 2x’s per week
Week 3
10 min HiT, 2x’s per week
Week 4
10 min HiT, 2x’s per week
Week 5 (either up the amount of times per week or the amount of time but it depends on your goals)
12 min HiT, 2x’s per week
Week 6
12 min HiT, 2x’s per week
Etc

General Rules
-When adding time add 2 minutes at a time
- Remember if your losing weight/bodyfat you might not need to change your cardio
- Keep track of every session and do everything in your power to beat those previous numbers!!

Good luck
To have me customize a cardio plan for you email me at: Anthony@ABFitnessTrainer.com

DISCLAIMER: All diet, nutrition and training information contained herein is provided for informational purposes and is not meant to substitute for the advice provided by your own physician, dietician or other medical professional! This information is not intended to diagnose, treat, cure, mitigate or prevent any disease, medical problems or substitute for appropriate medical care. Consult your physician with questions before starting this or any nutrition, exercise, diet or dietary supplement program. Anthony Bevilacqua and ABFitnessTrainer.com assume no liability for any injury, death, personal loss or illness

AB Fitness Trainer’s Fat Loss/ Muscle Building Recipes

Anthony’s Homemade Chinese Food
Ingredients
Brown Rice (use the amount given in your plan)
Grilled Chicken (use the amount given in your plan)
½ cup Broccoli
2-3 tbsp Garlic Powder
2-3 tbsp Soy Sauce
2 packets of Splenda
2 raw Egg Whites

Directions
Heat a pan and coat the pan with pam. Place the chicken and the broccoli in the pan until chicken is brown. Add brown rice and mix. Add Garlic powder, splenda and 2 egg whites. Mix everything together until the egg whites are cooked then add Soy Sauce and serve!

Muscle Stir Fry
Ingredients
Grilled Chicken or Lean Steak (use the amount given in your plan)
2 cups of Varied Green Veggies (asparagus, onions, broccoli, string beans, green beans, spinach)
2 packets of Splenda
2-3 tbsp Soy Sauce

Directions
Heat a pan and coat the pan with pam. Place vegetables in pan and let cook. Then add protein source, let brown then add 2 packets of splenda and soy sauce.

Surf and Turf for Growth
Ingredients
Grilled Chicken or Lean Steak (use the amount given in your plan)
6 Shrimp cut up in smaller pieces
1 cup of Varied Green Veggies (asparagus, onions, broccoli, string beans, green beans, spinach)
2 packets of splenda
1 tbsp Mrs Dash Garlic Seasoning

Directions
Heat a pan and coat the pan with pam. Place vegetables in pan and let cook. Then add protein source, let brown then add 2 packets of splenda and Mrs Dash Garlic seasoning.

Blueberry Medley
Ingredients
1 serving of Frozen Blueberries
2 packets of Splenda
1 tbsp Apple Pie Spice *Optional*

Directions
Place frozen blueberries into a bowl. Add splenda and apple pie spice and serve cold!

Egg White Pancakes
Desired amount of egg whites
1-2 packets splenda
2 tbsp Cinnamon
2 tbsp Pumpkin Pie Spice
Sprinkle of salt

Directions
Crack your desired amount of eggs into a bowl; add 2 packets splenda and sprinkle of salt.
Coat your pan with Pam
Add Egg whites to pan
Add 2 tbsp Cinnamon and 2 tbsp Pumpkin Pie Spice
Cook like a pancake and serve with a little bit of “I can’t believe it’s not butter spray”

Macronutrients based on 5 egg whites
Calories: 80
Protein: 15g
Carbs: 0g
Fat: 0g

Anthony’s Muscle Toast aka Healthy French Toast
2 slices Weight Watcher bread or “Light Bread”
3 egg whites
1 whole egg
1 packet Splenda
1 tbsp Cinnamon
1 tbsp Apple Pie Spice
Pinch of salt

Directions
Let the bread sit in the egg mixture for about 30-60 seconds then place on a non-stick pan at about medium heat. Add the spice mixture and splenda on the uncooked side. Flip after the down side is golden brown.

Once done you can serve with
Walden Farms Calorie Free Syrup or Walden Farms Calorie Free Chocolate Syrup

Macronutrient Info:
Calories: 200
Protein: 25g
Carbs: 15g
Fat: 5g

"Anthony's 21st Bday Cake" (now you all can have a piece)
1.5 scoops Whey Protein
1 teaspoon baking soda
1 tablespoon Cinnamon
2 packets splenda

Mix all ingredients together in a bowl, add just enough water to make a light pudding.....Place in microwave for 15seconds (or until you see the "cake" start to rise) take out and let sit for 2 minutes then add
1 tablespoon Walden Farms Marshmallow Dip
1 tablespoon Walden Farms Chocolate Syrup

Macronutrients (will vary based on type of Whey Protein)
Calories: 180
Protein: 35g
Carbs: 4g
Fat: 2g

Fat Loss Cookies or Muscle-Up Muffins
1/2cup Oatmeal or 4oz yam
1 scoop Whey Protein
3-4 egg whites
1 yolk
1 tbsp Peanut Butter
Splenda and cinnamon to taste

Add water to mixture so it stays firm like dough. Drop spoonfuls on a cookie sheet for cookies or a few spoonfuls into a cup of a muffin pan. Bake at 350 until they puff up (about 8 minutes)
**Add 1 scoop of vanilla protein with water to get the “cookies and milk” effect**

Makes about 6 muffins/ Cookies
Macronutrient Content per Muffin/Cookie
Calories: 80
Protein: 10g
Carbs: 6g
Fat: 2g

Sloppy Anthony’s aka Healthy Sloppy Joes
Ingredients:
4oz 98% Lean Ground Beef
2 slices Weight Watchers Whole Wheat Bread
2 tbsp Franks Hot Sauce
1 tbsp Soy Sauce
1 tbsp Mrs. Dash Garlic Flavor
1 packet splenda
Directions:
Spray a pan with non-stick cooking spray. Place raw ground beef into pan; add 1 tbsp soy sauce, 1 tbsp Mrs. Dash and 1 packet splenda. Once meat starts to brown add 2 tbsp franks hot sauce. When meat is cooked serve over slices of bread

Macronutrient Info (will vary based on type of meat):
Calories: 250
Protein: 30g
Carbs: 15g
Fat: 12g

Designer Replica’s Homemade Weight Gainer Shakes
I have taken other weight gainers and through trial and error recreated the same tasting weight gainers but with healthier ingredients. I DO NOT LIKE OR USE Weight Gainers, so find your favorite gainer below, and enjoy! **Note- I use a coffee bean grinder to grind up the oatmeal before placing it into a shake, this way the oatmeal does not clump up**

CytoSport CytoGainer
-1 cup Uncooked Oats
-1.5 Scoops of Whey Protein
-4oz Cup Skim Milk
-2 tbsp Apple Pie Spice
then add water to blender and blend

Original CytoGainer-
Calories- 570
Fat- 6
Carbs- 75
Protein- 54

My Version-
Calories-560
Fat-7g
Carbs-70g
Protein- 48g

Ultimate Nutrition Muscle Juice
- 1 cup Uncooked Oats
- 3.5 scoops unflavored Waxy Maize Powder
- 1 Scoop Protein
- 8oz Milk
-1 tbsp Vanilla Extract
-2 tbsp apple pie spice
-1 packet Splenda
Add water, blend

Original Muscle Juice (Chocolate)
- 990 Calories
- 18 Fat
- 152 Carbs
- 55 protein

My Version
- 960 calories
- 17 fat
-153 carbs
- 57 Protein

Universal Real Gains
- 1 cup Uncooked Oats
- 16oz Whole Milk
- 1 Scoop Protein
-1 tbsp Cinnamon
-1 packet Splenda

Original Real Gains
Calories-610
Fat-6
Carbs-87
Protein-52

My Version-
Calories-600
Fat-7
Carbs-83
Protein- 50

Optimum's Serious Mass
-16oz Skim Milk
-2 Bananas
-1 scoop Unflavored Waxy Maize Powder
-1 Scoop Protein
-6oz Sweet Potatoes (Will not taste like this, will give good texture though, keep skin on for more fiber)
-1 tbsp Pumpkin Pie Spice
-1/2 cup uncooked Oats

Original Serious Mass-
Calories- 1250
Carbs-252
Protein-50
Fat- 4.5

My Version
Calories-1150
Carbs-235
Protein-53
Fat-4.5

MHP Up Your Mass
- 1/2 Cup Uncooked Oats
- 1 Tablespoon Peanut Butter
- 16oz Milk
- 1 Scoop Whey Protein
-1 tbsp Pumpkin Pie Spice
-1 tbsp Cinnamon
-1 packet Splenda

Original Up Your Mass-
Calories-510
Fat-11
Carbs-58
Protein-46

My Version-
Calories-520
Fat-12
Carbs-62
Protein-49

These are my Recipes for Non-Weight Gainer Shakes

Chocolate Coffee Shake
Ingredients:
Mix
1 scoops of Vanilla Whey Protein
5 ice cubes
1 cup of water
1 spoonful of instant coffee!

Macronutrients (will vary based on protein)
Calories: 120
Protein: 22g
Carbs: 2g
Fat: 1g

The Incredible Hulk
Ingredients:
1 scoop Vanilla protein
1 tbsp sugar-free pistachio pudding mix
Few drops peppermint extract (optional)
Few drops green food coloring (optional)
3-5 ice cubes
8-10oz Water

Directions:
Add all ingredients to blender and blend. The shake is a light green even without the food coloring but if you want it green (like The Hulk!); you'll need a few drops.
Nutritional Information for total ingredients:
Calories - 150
Carbs - 8g
Protein - 22g
Fat - 2g

Banana Bomber
12 oz water
2 bananas
2 scoops protein
1 tablespoon natural peanut butter or almond butter
4-5 ice cubes

Carbo-Huge
12oz non fat milk
1 banana
½ cup cooked brown rice
2 scoops protein
2 tablespoon natural peanut butter or almond butter
4-5 ice cubes

Muscle Milkshake
16 oz water or non fat milk
1 cup nonfat yogurt
2 scoops whey
2 tablespoons natural peanut butter or almond butter
4-5 ice cubes

Tuna Pasta
Ingredients:
1 can tuna
1 serving pasta (2oz)
1 tbsp olive oil

Directions:
-Empty 1 can tuna in a bowl; add a little bit of white onion, garlic powder, black pepper, crushed red pepper
Boil water in a small pot
Cook 1 serving in pasta to taste
Add handful of green veggies
Once pasta is done strain water
Add pasta and veggies to tuna
Add olive oil for taste
Sprinkle some graded cheese over it

Castaldo’s Balsamic Vinegar Chicken
4oz Chicken Breast
brown in 1tbsp Udo’s oil or Olive Oil
simmer low about 10 - 15 min
add balsamic, oregano and ½ tomato
keep covered so it won’t dry out

How to Make Your Own Protein Bars
200g Oats
100g Low fat peanut butter
150g Honey
2-3 scoops of your favorite protein powder

Heat the honey and peanut butter over a low heat for about five
Minutes or in a microwave on full heat for two mins' then mix
In the oats and protein powder (use your hands if possible and
Squeeze it all together) then flatten it all out on a baking
Tray with some grease proof paper on it making a square shape
Then in the fridge for about 30 min to 1 hour then take it out
And slice it into about 12 bars.

Macronutrients per 1 bar (Serving size about 12 bars):
* 12g to 15g of protein
* 10g of carbs
* 4g of fat per bar

Brown Rice Pudding
-1/2 cup Brown Rice
-1/2 cup Cottage Cheese
- Splenda and Cinnamon to taste

Kelly’s Figure Style Rice Pudding
1/2 Cup of Cooked Steam Fresh Brown Rice (find in frozen food section)
6 Egg Whites
1 teaspoon Cinnamon
1/4 teaspoon Vanilla Extract
1 Tablespoon Splenda Sweetener
1 Box of Raisins (optional)

Spray skillet with butter flavored Pam. Place cooked rice in skillet and heat through.
In a bowl whisk together remaining ingredients.
Add egg mixture to skillet.
Scramble mixture until cooked.
Sprinkle with extra Splenda if desired.

Nutrition Facts without Raisins
Calories: 216
Fat: .5 grams
Carbohydrates: 26.5 grams
Protein: 26 grams
* If you want to reduce your carbohydrates, eliminate the rice. It is still yummy!

Protein Natural Granola
1 medium size bowl
1-2 scoops of Chocolate Whey
1 cup mixed berries- blueberries, raspberries, blackberries
1/2 cup of raw oatmeal
1 teaspoon of cinnamon
2 oz of water
a pinch of salt
Stir this up until it reaches pudding-like consistency and eat. This tastes awesome, especially after dieting for a few months

Baked Potato Chips
Using a knife cut potatoes to 1/8" thickness. Put them in a zip lock, then add seasoning - I have a jalapeño pepper powder that I use with cayenne pepper and add Tabasco sauce to boot. Shake the bag thoroughly so the spices coat the potato on both sides.
Take a cookie sheet and spray lightly with Pam. Preheat oven to 400 degrees.

Oat-Sushi
Ingredients:
3/4 cup - Oats
4oz - Smoked salmon
1/2 avocado
Directions:
Add the oats into a bowl with a limited amount of water (make them sticky), cook in microwave for about 1.5 min.
Take out and spread on plastic wrap on a cutting board.
Add the salmon and diced-up avocado to the oats.
Roll them up and place into refrigerator with plastic wrap covering them for about 30 min. (or until oats are hard). Remove from fridge, take off the plastic wrap and cut them up.

Rapid Cut’s Pizza
Ingredients:
1 - Lg. La Tortilla Factory - Low carb/low fat
2oz - Smoked salmon or 4oz Grilled Chicken
2 slices - Fat free mozzarella cheese
1/4 - Mushrooms
3/4 cup - Spinach
2 tbsp Salsa
Directions:
Lay the tortilla on the counter and add the sauce, then mushrooms, spinach, and salmon.
Then cut the cheese and spread over the "pizza".
Place into toaster oven until the cheese is melted (20 Mins @ 350 F). Slice into 8 pieces - you will be speaking Italian in no time!
Here is an Alternative Recipe that I use too!
Whole Wheat Pita (Usually about 6-7 inches diameter)
3 TBSP Classico Tomato and Basil Sauce
1/4 cup Fat-Free Mozzarella Cheese
4oz Chicken

Grilled Salmon and Almonds
Macronutrients:
Calories: 318
Protein: 32g
Carbohydrate: 17g
Fat: 14g
Ingredients
1 green onion (chopped)
4 oz. salmon filet (grilled)
1.5 cups green beans (steamed until tender)
1 clove fresh garlic (peeled and sliced thin)
1/4 lemon (juiced)
½ small carrot (peeled and grated)
3 cherry tomatoes
1 sprig fresh Rosemary
10 raw almonds (chopped)
black pepper (to taste)
Directions
In a toaster oven, broil the salmon that you have topped with the garlic slices. Grilling may take from 10-16 minutes depending on the thickness of the salmon filet. Place the steamed green beans on a large plate and place the grilled salmon on top as the centerpiece of the dish. Cover the salmon with the fresh lemon juice then top this with the chopped green onion, grated carrot, chopped almonds and pepper to taste. Place the sprig of Rosemary on top of the salmon and arrange the cherry tomatoes to accent the entire dish.

Turkey and Almond butter Snack
Macronutrients:
Calories: 211
Protein: 21 grams
Carbohydrate: 15 grams
Fat: 10 grams
Ingredients:
6 baby carrots
2 stalks celery (washed, cut in half)
1/2 tbs. almond butter
2 oz. turkey breast
2 cherry tomatoes (washed)
Directions
Spread the almond butter evenly on each celery stalk. Buy the turkey cooked and in slices and roll up each slice. Arrange the carrots, celery and turkey breast on a decorative plate and indulge in this guilt free, low-calorie, high fiber snack that will keep your body burning fat, losing weight and gaining energy.

Protein Pumpkin Pudding
-1/2 small can Libby's 100% Pumpkin
-1-2 Scoops Vanilla Protein Powder

Fat Free cold slaw with Grilled Chicken
1-2 cups of premixed cold slaw
spray top with pam olive oil
add 2 - 3 packets of splenda
mix and let sit about 10 min
add 4oz Grilled Chicken

Carb-Less Rice!
Directions
Take some Cauliflower
boil it for about 15 min or you can even chop it up raw and pan cook
then grated it up
Next add some seasonings along with "I can't believe it's not butter spray"
Macronutrient Info:
Calories: 20
Protein: 2g
Carbs: 4g
Fat: 0g
Fiber: 9g!

9-15-2008 Squat Day Deload at 90%

The Workout

5 min warmup
Squats- 4 warmup sets **1 main workset**
Cybex Leg Press 2 sets of 15 reps
Barbell SLDL 2 sets of 8 reps
Cybex Leg Curl 2 sets of 10 reps
Incline Cable Crunches 2 sets of 15 reps
Side Bends 1 set of 15 reps
Hanging Leg Raises 1 set of 15 reps

Macros
Pro: 225g
Carbs: 345g <- Upped by 25g since i lost another 1lb
Fat: 60g

Notes
Squats felt really heavy today, my lowerback way feeling really tight, maybe because i am not used to squating that heavy early in the morning, everything else was fine though

As a diet note....i weighed in at 172lbs this morning which is another 1.5lb lost! My metabolism is racing so at this rate i should be on a full on bulk very soon

---------------------------------------------------------------------------
9-16-2008 Off Day

Notes
My legs are really feeling it from yesterday, especially my quads.....I had a good rep pace going on the leg press and i think thats what did it

9-14-2008

HiiT Cardio

Macros
Pro: 225g
Carbs: 320g
Fat: 60g

HiiT Session
Previous #'s
Cal: 168
Dis: 4.18
Level: 11
RPM: 90-100

New #'s
Cal: 163
Dis: 4.08
Level: 11
RPM: 90-100

Followed this all up with **1 set of breathing pullovers**

Notes
I got stuck using an upright bike, so it was much different then the usual bike i used...so thats why i didnt beat the numbers....but i must say i felt like throwing up halfway through this cardio session....this type of cardio is much more me and much more my style...the intensity is insane

I highly recommend everyone try my new way to perform cardio!

9-13-2008

Off Day

Macros
Pro: 225g
Carbs: 320g -> Upped by 10g
Fat: 60g

Weight
173.5 (+1/2 pound since Wed, but down 2lbs since last Sat

Notes
Off day so nothing really much to report....My metabolism is flying again...i am now starving all day long!!! Raising my macros slowly has really brought back my energy levels and i dont feel unhealthy or fat lol

Also good luck to Joe and Rob who are competing today!

heres a pic taken from this morning

9-12-2008 Deadlift Day Deload at 75%

The Workout

5 min warmup
Deadlifts- 6 warmup sets **1 main workset**
Pullups- 2 sets of 6 reps
2 Arm DB BentOver Rows- 2 sets of 6 reps
Incline Shrugs- 2 sets of 12 reps
Ez-Barbell Curls- 2 sets of 6 reps
Alternating DB Curls- 1 set of 8 reps
*Various Rotator Cuff Exercises*

Macros
Pro: 225g
Carbs: 310g
Fat: 60g

Notes
I love deadlifts....theres such a great feeling when you rip a loaded bar off the floor and just crush that weight! Deadlifts really get my metabolism flying...everytime i deadlift i am always left starving! Rest of the workout was good....i got a really good back pump and am definately on my way to new growth!

As a diet note....I am starving again today which is a really good sign...i havent weighed myself but will prob weigh in tomm, i am prob around the same maybe 1lb heavier...i guess i will find out tomm morning

9-11-2008 Calves/Cardio Days

The Workout

5 min warmup

Calves
Leg Press Calve Raises- 2 sets of 20 reps
Seated Calve Raises- 2 sets of 20 reps

Max-OT Type HiiT
12 Minutes
Previous Cardio #'s
Cal: 170
Dis: 3.98
Level: 11
Average RPM: 90-100

Todays #'s
Cal: 168
Dis: 4.18
Level: 11
Average RPM: 95-100

Macros
Pro: 225g
Carbs: 310g
Fat: 60g

Notes
Good cardio session today, Really striving to beat my previous numbers works very well...i can see why max-ot type cardio works really well...My legs are still feeling this type of cardio....This is a keeper! I am alittle confused how i beat the distance traveled but not the calories? Could be because i used a different bike then last time, but its all relative...i still worked hard!

I couldnt have picked a better rep ranges for calves....20 reps hard and heavy are really making my calves pop as of late....they feel like they grew alittle, and i am not even trying....i may have to measure them in 2 weeks and see if they grew

As a diet note....since i lost 2.5lbs bumped up the carbs by 20g and everytime i add in the carbs....i am starving the next day!!!!!!! My metabolism is really starting to get burning again....i'll be on a full bulk in no time!

Setting the Bar High

Ok time to get myself to that next level, NO MORE SPINNING MY WHEELS!

For the first time ever I am going to set some strength goals. I believe this was a big mistake in my previous training. I got stronger by adding weight to the bar, but i never really tracked anything

For me to get myself to a higher level i must get my body stronger as a whole.....Move some serious weight in all the "core" movements, cut back the volume on the isolation exercises and my body will have no choice but to grow! In the past i have done way to much isolation crap and wasted a ton of energy...Thats why cutting that out and focusing more on the short term goals in some exercises will be better

With that said here are my strength goals

14 weeks from now
Bench 300
Squat 425
Deadlift 455
Weighted Dips- Bodyweight +90lbs for 2 sets with a solid 5 reps
Weighted Chins- Bodyweight + 45lbs for 2 sets with a solid 5 reps

By May of Next Year
Weighted Dips- Bodyweight + 150lbs for 2 sets with a solid 5 reps
Weighted Chins- Bodyweight + 100lbs for 2 sets with a solid 5 reps

2 Years from Now
Bench 400
Squat 550

Ultimate Goal
Squat 650
Bench 500

Main Overall Goal- Get to these goals while remaining injury free....and performing these exercises in good controled form!

These goals should be all within my limits....If i go about it correctly, i may have overshot/ undershot some of these goals

But at least it gives me something to hit!

But i thought you were a bodybuilder Anthony, Shouldn't you just be training for size?
-I am a bodybuilder and strength is not my main goal but in order to get a muscle bigger you must progressively overload it. If i increase my bench by 100lbs my muscle have no choice but to grow to compensate for the weight! Plus increasing my core lifts will make me stronger overall which will allow me to handle more weight in other exercises

My journey starts in 2 weeks after im done deloading!!!! Lets get it!!!

9/10/2008 Push Day Deload at 75%

Workout:
Barbell Bench Press- 1 main work set
Incline DB Bench Press- 2 sets of 8 reps
Dips 2 sets of 8 reps
Barbell Military Press- 1 main work set
DB Lateral Raises- 1 set of 12 reps
DB Rear Lateral Raises- 1 set of 15 reps
EzBarbell Skullcrushers- 2 sets of 6 reps
Reverse-Grip Pushdowns- 1 set of 12 reps

Notes:
In and out of the gym in 35 minutes maybe less....This new routine has allowed me plenty of rest and is working just as i planned....by only knowing i get 3 chances a week to stimulate muscle growth really puts a sense of urgency in my training, it also gets me excited to get into the gym. I was so excited getting to the gym today i think i was skipping there :D
Deloading is also working just as planned...my shoulder is recovering well and i can feel the new strength about to come!

Macros
Pro: 225g
Carbs: 290g
Fat: 60g

Weight:
173lbs (-2.5lbs since Sunday!)
This means a bump in carbs :D
I am fully taking advantage of this rebound very well....transitioning into a bulk slowly is a much better option then eating my way into bulking :D

A Good Laugh Early in the AM

Well last night before getting to bed i recieved a comment that stated......
"Your getting fat, You lost your abs....I can tell from your recent pics"
I havent had a good laugh in a while.....i took this pic at 5am this morning, I'll let everyone else be the judge.....did i get "fat"? O MY....WHERE HAVE MY ABS WENT! LOL


I post up pics in my blog to give you guys an insight on what it takes to be successful not to be judged....People need to look at themselves b4 judging anyone!
Have a good day everyone!

9.8.2008 Legs Deload at 75%

Legs
Squats 1 set
Leg Press 2 sets of 15 reps
Barbell SLDL 2 sets of 8 reps
Cybex Leg Curls 2 sets of 10 reps
Abs
Incline Cable Crunches 2 sets of 12 reps
1-Arm Side Bends 1 set of 15 reps
Hanging Leg Raises 1 set of 15 reps

Notes:
In and out of the gym in under 40 minutes....This new routine allows for plenty of recovery, thats for sure.....plus deloading to build up to my normal weight was a smart move on my part for sure!

Sidenotes:
I went to my advisor today to check to make sure i will be graduating this spring...turns out i will be :D
But i have absolutely no idea what my next step is
Its getting to me....i am the type of person that likes to plan ahead....for once in my life i have no plan or goal....i dont know where my next step should be.....i have plenty of options but unsure which path to take! The path i chose will effect the outcome of my life

UGHHHHHHHH maybe i can be a professional bodybuilder haha

9.7.2008
HiiT Day

5 min Warmup on Elliptical
12 HiiT on Bike
Level 11
Calories Burned 170 (on the dot! i promise )
Distance: 3.98
Average RPM: 100 (to help me remember )
5 min cooldown on the treadmill

Current Macros
Pro: 225g
Carbs: 290g
Fat: 60g

Weight:
175.5

Notes:
I happen to be a big fan of Skip La Cour (a natural bodybuilder who won the Team Universe) (he is also an idol of mine, i have a couple) and i have a couple of his dvds, Well on one of his dvds he talks about HiiT cardio....He uses Max-OT cardio which is alittle similar but you track the amount of calories burned, distance and each time you do cardio you try and beat those previous numbers....this way each one of your cardio sessions are progressive and each time you are getting to a higher and higher level
Max-Ot cardio lasts for only 16 mins however i am sticking to 12 since i am trying to wean myself off cardio for the time being......I believe this is a more effective way to perform cardio, before i was going in the gym hitting my intervals hard....but there was no way for me to track if i was being progressive.....this way will work better for me

I felt it this morning! A little different then my usual HiiT but i can see its still just as effective! here is a good link that describes it (not sure why they have ronnie coleman picture on that site lol)

http://www.bodybuildingpro.com/maxotcardio.html

heres more info on Skip
www.Skiplacour.com

i attached my 2 weekly pics
a friend of mine gave me his old computer camera.....its so hard to angle this thing and get the right lighting.....but it will allow me to do this on my own without having to rely on anyone

9.6.2008
Rest and Recovery Day

Notes
My metabolism is really starting to rev up again....after dieting for about 18 weeks, your metabolism naturally slows
i upped carbs by 5g on Wednesday
and since doing that i lost 1/2 pound! so that might mean more carbs coming my way!
My back is slightly sore after doing deads for the first time in months

also
i didnt get a chance to hit up the Team Universe! I am very mad i got out of work late and by the time i would have got there it would have been late :(

I also ordered for myself "Gravity boots", a therapist friend of mine recommended them to me, he explained how it helps relieving pressure in the disks in your spine and its good for overall health
http://www.amazon.com/Body-Solid-GIB2-Inversion-Boots/dp/B0000ARQ7R/ref=pd_sim_sg_14

i am excited to try these out....i believe you can even do crunches and stuff on those but i am more interested in the benefits for the spine

well hope everyone has a good weekend
on tap for tomm
HiiT Cardio at 6am before school :D

9.5.2008
Pull Day deload at 55%

Deadlifts 1 set 205lbs x 10 reps
Pullups 2 sets of 8 reps
DB Bent Over Rows 2 sets of 6 reps
Incline DB Shrugs 2 sets of 12 reps
Ez-Barbell Curls 2 sets of 6 reps
Alternating DB Curls 2 sets of 6 reps
Rotator Cuff Exercises

Notes: Feels good to get back into the groove of things again! Deadlifts felt really good....it takes alot to hold back 50%! but it will be worth it!

9/4/2008
Calves and Cardio Day Deload @ 55%

Cybex Leg Press Calve Raises 2 sets of 200lbs for 20 reps
Seated Calve Raises 2 sets of 20 reps

12 min HiiT Intervals
5 min cooldown

Notes: I got a sick pump in my calves even with a light deload.....must have been the cheese and turkey sandwich before hand :D

Side notes: I want to try and hit up the team universe tomm in the city....prejudging starts at 6:30

http://www.bevfrancis.com/images/09052008TeamUniverseFlyer.pdf

and i get out of work at 5 so tomm will be a big rush around day

Story of the day:
So today in the gym i warmed up for 5 minutes before doing calves and i had to use the rest room....so after im finished i noticed an object close to my feet....i pick up the item and it was the iphone 3g....a $400 phone.....now hes where i felt like i had those 2 little guys on my shoulders....one telling me to keep the phone and the other telling me to give the phone to the front desk......i thought long and hard because i really wanted the iphone for myself but then i said "What if this was my phone" so i gave the phone to my manager and told her to let me know if anyone claims it...all my coworkers were telling me i was stupid for giving the phone in and that i should have just put it in my pocket.....so i am cooling down from doing my HiiT and i hear over the loud speaker "Anthony to the front desk"......so i get to the front desk and the phone owner is there.....he tells me "thanks so much for returning my phone" and hands me a $50 bill!!!!!

So it pays to do the right thing, god will reward you!

9/3/2008 Push Day @ 55% deload

Workout
Barbell Bench Press- plenty of warmups 1 set stopping at 10 reps

Slight Incline DB Press- 2 sets of 8 reps

Dips- 2 sets of 12 (with dips i try to focus on my pecs but have a problem leaning forward so what i did was took the chain from the dipping belt placed it around my neck with a 5lbs plate on it....so the little extra weight forces me to practice leaning more forward....this worked great!)

DB Lateral Raises- 2 sets of 12 reps

DB Rear Lateral Raises- 1 set of 15 reps

Ez-Barbell Skullcrushers- 2 sets of 6 reps

Reverse-Grip Tricep Pushdowns- 1 set of 12 reps

Dynamic Stretches for the shoulder (This are helping me recover so much)
I do them like this

http://www.youtube.com/watch?v=dNilld58tks

i have been doing them once in the morning and once at night

Notes:
Deloading days are boring....but are very much necessary especially with my shoulder

Weight
175.5 (up 1.5lbs since Sunday but this is water weight from creatine)

Supplements
I am trying a new method of loading creatine....Ian Kings method

Ian King’s Creatine Loading Protocol for those who have not experienced the expected gains from creatine usage. We have seen 100% desired response to Creatine with this method.
Wk No. Daily Dosage (grams)
1 10 (2 scoops)
2 20
3 30
4 40
5 40
6 30
7 20
8 10
Average daily dose: 25 gms

so far on week 2....and my stomach is in knots....my muscles are alot fuller but i am holding a lot of water

i am still lean and have been on my diet ever since the monday after my contest....so i believe this is a good way to stay lean while staying strong in the gym

I will keep everyone posted on the results

9/5/2008

Off Day

Today is my offday from the gym....A day to recover.....This idea of less is more works very well i feel much more rested from not training 2 days in a row but it messes with my mind.....i have got so much work to do in terms of gaining but i did nothing at all today.....that is going to equal up to more growth....i did everything i can to help recover

Two 15 min naps during the day, light stretching and plenty of water.....another benefit to having days off is that it keeps you wanting more....which keeps you HUNGRY FOR MORE!!!

If my body does not want to grow i will force it to grow!!!

Lets get it!!!!!
On tap for tomm....Push day at 6am!!!

New Article for my site

I just submitted this article to my webguy...should be on my site within a few days

Dieting 101
By Anthony Bevilacqua

I hear it day in and day out, “How many grams of protein should I consume? Are carbs necessary to lose weight? What percent should my protein intake be?” Sound familiar? How many of you wonder on the “correct” way to diet, or the magical types of foods you should be consuming to lose weight? My answer to you is, THERE IS NO MAGICAL NUMBERS OR FOODS YOU SHOULD BE EATING! That’s right dieting does not have to be a difficult process. Basically it all comes down to how many calories you are consuming versus how many calories you are burning through out the day.
With that being said if you ate cake and ice cream all day long that is not a good way to lead a healthy lifestyle. You need a fine balance between protein, carbs and fats. I know there are many “gurus” out there who claim you need to eat grilled chicken, tuna and eggs whites every 3 hours to lose bodyfat or gain muscle. I am challenging these gurus. Without getting deep into the scientific wording, your body does not see the type of foods you are eating. It only sees protein, carbs, fats, amino acids, vitamins, minerals, etc. Your body does not say “ok here is a piece of grilled chicken, let’s burn fat now”. Healthy eating can be very enjoyable once you knock these notions and get some variety in your life.
Healthy eating is a numbers game basically. You need to make sure you hit your daily amount of proteins, carbs and fats. As long as you stay within the numbers given you can basically eat whatever you’d like. I dieted for 17 weeks for my last natural bodybuilding contest and basically I ate whatever I wanted. A sample of my diet for those 17 weeks were Lean Cusine Pizza, Ground Beef, Bagels, various cereals, Turkey and cheese sandwiches, low-fat ice cream etc. Not the typical bodybuilder diet but it worked perfectly. I brought my bodyfat down from 15% all the way down to a stage ready 3%. I constantly hit my allowed numbers for the day and just plugged away at my training. I managed to revamp my physique in a short period of time.
Taking on this type of nutritional program has made it easy to maintain my diet daily. While transitioning being cutting and bulking has been easier then it has been in the past. I feel less likely to cheat and “binge”, which was a problem for me in the past. Binge eating even once a week can totally destroy a whole week’s worth of dieting! So stop those weekly binges, destroying your hard-earned work in the gym and try to adapt this method!
Your body is an effective machine and I believe the more variety to your healthy eating plan the more success you will have. The less likely you will feel the need to binge on “bad” foods and the more likely you will stick to the task at hand. Posted below are my actual results, as the saying goes “The proof is in the pudding”. I have many successful clients using this method and absolutely loving it. They do not feel restricted and feel free with their eating. Healthy eating has to be a lifestyle change not something you do for 3 months and then forget about it.
To have Anthony design a customized eating plan for you click here
http://abfitnesstrainer.com/nutrition.html

Anthony’s Results
Starting Statistics/ Weight/ Pictures (Using typical “dieting” to bulk)
Date: 4/27/2008
Weight: 193lbs
Bodyfat (Based on 9 caliper site): 11.3%
Pounds of Fat: 21.87lbs
Total Muscle: 171lbs



Ending Statistics/ Weight/ Pictures (Using new method of healthy lifestyle eating)
Date: 8/23/2008
Weight 171lbs
Bodyfat (Based on 9 caliper site): 3.1%

Here is my 9 site Body Composition:



Here is a sample of a daily days eating: