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!