pammiejoe6

wow 3 hernias? weird how you dont feel those!

you look great BILL!!!

Crader

Ouch i hope you don't nedd surgery and they don't slow you down.

Bill_Finkbiner

Thanks, PJ, I can feel that one of them is there and see another, but they rarely cause me any pain. It's even more rare that I notice them when training.

I'll be getting surgery after the Clash. I want them to be repaired so that I can train without thinking about them.


Here's today's workout so far

Squats
135x10 warmup
185x6 warm up
225x6
225x6
225x5
Ok, so now that I know what's going on I was hyper sensative today and probably psyched my self out on squats. Although the pounds were lower, my form was MUCH improved as wel as continous tension. Today my ass was truly touching my ankles while squatting.

Seated Calf Raises
180x6
180x6
180x6

SLDL
305x6
305x6
305x6
These were wicked today and had me happily walking funny between sets.

Walking DB Lunges
40x20 steps
45x20
45x20

These blew my quads up like a balloon. Had great stimulation in the hams and glutes as well. Next week I will go heavier.

Then I took my Stubborn Fat Stack (glad Marc shares his secrets) Did a round of mandatories. My friend and soon to be BB.com transformation of the week winner, Nathan was in today, so he was able to help guide me through my back poses. I'm not happy with the way I do my rear lat spread. Hardcore posing practice starts next week. The rear lat spread will be perfected.

Then I jumped on the treadmill for 30 mins at 21 incline and 4 speed. I really focused on my hams during this. Need that DEEP separation.

I also did 1 60 to 70 yard sprint just a bit ago, because some a$$hole decided it would be cute to open my side gate. I didn't know this when I let my dog out and she decided to check out the neighborhood and thought we were playing once I found her. Sprint felt great though Nothing like a random pitbull wandering down the street. Look like it's time to buy some locks.

If it cools down tonight I'll walk Red for about 30-45 minutes, if not it's back on the treadmill later. Either way I'll take a second dose of the SFS.

__________________
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www.primaforce.com
Its not a squat unless your ass touches your ankles

"If you beat me, it's not because you outworked me!"- Layne Norton

Bill_Finkbiner

I finished last night off by walking my dog, Red, for about 40-45 minutes. Between the heat and the Stubborn Fat Stack, I worked up quite a sweat. I make sure to walk her where there are many hills. Sometimes ziz zagging through different blocks to get even more hill climbing.

I woke today and drank my Xtend/Primal EAA/Glutaform/Beta-Alanine cocktail. And with it took the SFS, 2 Anagen/2Fenotest, 3 Cissus (my right knee was hurting a bit last night), 1 phosphatyl serine, and my multi. Then went to the gym and did 45 minutes at 21 incline speed 4 on the treadmill. Burned around 875 calories and drank 6 scoops of Xtend the whole time.

On Mondays and Wednesdays I'm cramped for time between the gym and work, so I ate 2 1/4 tblsp of natty pb and drank 2 1/4 scoops of Substance (yes, you can still find it online). I took 1 Sesamin and 2 fish oil with my WPI.
This is of course not ideal while on the Cut Diet. I didn't get my veggies, and drank most of my meal. It is more effective than my last Cut Diet, but I must rearrange my schedule so that I can wake up earlier on these days and hit the gym; leaving more than 35 minutes to get from the gym to on the floor at the restaurant.

Meal 2
4oz Tilapia
4oz Avacado
1 1/2 cup Asparagus
6.5oz Grapefruit
Mrs. Dash Hot and Spicy Seasoning (I've switched from Frank's Red Hot for less sodium)
2 Max CLA
2 Anagen/2 Fenotest

Meal 3
7oz Tilapia/Tuna Steak Mixture
4oz Avacado
1 1/2 cup Asparagus
6.5oz Grapefruit
1 Sesamin
2 Fish oil

Meal 4
2 1/4 Scoops Substance+1 scoop Glutaform= 1/4 tblspn PB mixed into thick pudding
1 1/2 cup Green Beans
2 Max CLA
Stubborn Fat Stack
2 Anagen/2 Fenotest

My final 2 meals will be the same portions using Tilapia, Avacado, Spinach, and Grapefruit. Sesamin and fish oil with meal 5, and 2
Max CLA/2 Anagen/2 Fenotest with meal 6.

Then before bed will be my 2 scoops Xtend/1 scoop Glutaform/2 scoops NitroCharge/2 scoops Beta-Alanine cocktail with 3 ZMA and 3 Cissus.

Thought for today:
The war is with myself. It's with that voice that tells me I can't get10 reps. The voice that tell's me it's OK to talk to people between sets. That voice that tells me I'm looking fine, no need to measure that or do the evening cardio.

The war is not with the Iron, rather waged on a field of it. Iron is my ally, nutitrion my support as I win this war and sculpt my masterpiece.

__________________
Scivation Athlete
TeamScivation.com
www.Scivation.com
www.primaforce.com
Its not a squat unless your ass touches your ankles

"If you beat me, it's not because you outworked me!"- Layne Norton

Crader

I love your thought for the day...my war is also with myself

Bill_Finkbiner

Stay consistant, enjoy the fight and you'll win.

__________________
Scivation Athlete
TeamScivation.com
www.Scivation.com
www.primaforce.com
Its not a squat unless your ass touches your ankles

"If you beat me, it's not because you outworked me!"- Layne Norton

Bill_Finkbiner

Here's Thursday's recap.

Diet/Supps
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
3 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc
The last 5 listed are for immune support. With the lower BF and intense training combined with working around a lot of cigarette smoke, I need to keep my immune system high. When most people get colds. I get a bit of a stuffy nose.

Preworkout
2 scoops VasoCharge
2 scoops Xtend

Workout Nutrition
1 Scoop Primal EAA
6 Scoops Xtend

Post Workout
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend
2 Anagen/2 Fenotest
4 Alcalean
2g Vitamin C

Meal 1
2 1/4 scoops Sustance
2 1/4 tblsp PB
8oz Grapefruit
1 Sesamin
2 Fish oil
WPI and PB were blended into a thick pudding and eaten before the grapefruit due to lack of fiberous veggies to controll carb digestion. I only had 1/2 an hour between workout and my massage appointment. Again this is not optimum, but much better than my last prep.

Meal 2
12 Egg Whites
4oz Avacado
2.33 cups Spinach
6.5oz Grapefruit
2 Max CLA

Meal 3
7oz grilled Tuna Steak
4oz Avacado
8oz Asparagus
6.5oz Grapefruit
1 Sesamin
2 Fish oil
2 Anagen/2 Fenotest
The asparagus in this meal was a little light, but the Dr. said due to my hernias that I not get too full or bloated. The only place I will EVER cut portions is from carbs.

Meal 4
2.25 scoops Substance
2.25 scoops PB
8oz Asparagus
6.5oz Grapefruit
2 Max CLA

Pre Cardio
4 Alcalean
3 Yohimbine HCL
2 scoops Xtend

Meal 5 (which I'm eating while I type)
7oz Tuna/Tilapia
3.3oz Avacado
6 Almonds
187g Green Beans
6.5 oz Grapefruit
1 Sesamin
2 Fish oil

Meal 6 will be
7oz packaged Tuna
40z Avacado
2.33 cups Spinch
Topped with Waldens Farms Sundried Tomato Dressing
2 Max CLA
2 Anagen/2 Fenotest

Pre Bed
2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge
2 Cissus
2 Anagen/2 Fenotest
3 ZMA
2g VitaminC
2g L-Lysine
1 Echinacea/Goldenseal

Training:
Today Freakin' Rocked!!! The whole workout felt great. My pump was insane and I haven't had a refeed since Tuesday night. I hit side chests and most musculars between Chest sets. Side tris and rear dbl bis for delts sets. Then most musculars for traps sets. As the workout went on it just got more and more intense. Rest times got shorter and shorter.

Warm up
Internal and external rotator cuff DB exercises

Incline BB Press
135x10 warm up
175x10
165x10
155x8
These have a tendancy to bother my left shoulder, so I have stopped lowering the bar all the way to my collar bone, but my elbow still go below parallel and get a good stretch.

HammerStrength Bench Press
80x8
80x6.5
75x7
Not that happy with these. Part of it could be the lose rest time. Last prep my presses suffered pound wise. I don't think it's my pecs, though. I think it has more to do with my shoulders.

Incline DB Flys
35x10 warm up
45x10
45x10
45x10
This is where things kicked into high gear. Had cable-like striations across my chest during side chest shots which got me amped up.

Lateral DB Raises
30x10
30x10
30x10
I will finally go heavier on these next week, but if my form suffers I'll go back to the 30's.

1 Arm Cable Laterals
30x10
30x10
30x8

Seated DB Shrugs
90x10
90x10
90x10

Smith Machine Shrugs
315x10
315x8
315x9

Again a great day. I finished this workout in about 50 minutes. I loved the intensity. It was one of those days at the gym where everybody in there is busting their ass.

I ended up taking a long nap tonight. But still got in my cardio with Red Bud. We took a 45 minute walk through the hill if the hood.

Thought for the day:
Energy and intensity is contagious. Everyday I walk into the gym I want to infect it with focus and intensity. Training so fiercely that everyone gets caught up in it. I know when that guy is training. We all have them in our gyms. I'm thankful for him. I want to be him.

__________________
Scivation Athlete
TeamScivation.com
www.Scivation.com
www.primaforce.com
Its not a squat unless your ass touches your ankles

"If you beat me, it's not because you outworked me!"- Layne Norton

Bill_Finkbiner

Here's Friday's recap. BTW, I'm eating my refeed while typing this, so sorry if Idon't share.

Diet and supps

Diet/Supps
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
3 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc

Preworkout
2 scoops VasoCharge
2 scoops Xtend

Workout Nutrition
1 Scoop Primal EAA
6 Scoops Xtend

Pre Cardio
4 Alcalean
3 Dialene4

Post Workout
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend
2 Anagen/2 Fenotest
2g Vitamin C

Meal 1
11 Egg Whites
1 Whole Egg
3oz Avacado
2.33 cups Spinach
6.5oz Grapefruit
1 Sesamin
2 Fish oil

Meal 2
2.25 scoops Substance
2.25 scoops PB
1 1/2 cup Green Beans
6.5oz Grapefruit
2 Max CLA

Meal 3
7oz Tuna
4oz Avacado
12oz Asparagus/Green Beans
1 Sesamin
2 Fish oil

Meal 4
2.25 scoops Substance
2.25 scoops PB
6.5oz Grapefruit
2 Max CLA

Meal 5
7oz Tuna
4oz Avacado
12oz Asparagus/Green Beans
6.5oz Grapefruit
1 Sesamin
2 Fish oil

Meal 6
1 1/2 cup Green Beans

1 cup Oatmeal Dry then cooked
3/4 tblsp honey
2 tblsp raisins
18 almonds

10oz sweet potatoe
2 tblsp PB

Pre Bed
2 scoops Xtend/1 scoop Glutaform/2 scoops Beta-Alanine/2 Scoops Nitrocharge
2 Cissus
2 Anagen/2 Fenotest
3 ZMA
2g VitaminC
2g L-Lysine
1 Echinacea/Goldenseal


Training
I did something today that I never do. I trained with my friend Nathan that Many of you will get to know, because he is going to be an upcoming BB.com Transformation of the week. In just over a year he lost 100 pounds and competed with me last June. He works hard and even added some deadlifts as a superset to our fist set of:
Wide Grip Pullups

10
10
8

Close Paralell Grip Lat Pulldowns
170x10
180x10
180x7



Medium Parallel Grip Low Row
180x10
180x10
180x10


1 Arm DB Row
80x10
80x10
80x10

DB Curls
35x12
35x8
30x11

Skull Crushers
65x10
75x10
75x7

Cable Curls Superset Tricep Pressdown
80x12 / 170x12
80x12 / 170x12
80x12 / 170x11
We did this as a superset to finish off the workout with a huge pump



We did the whole workout as a I go you go with no very little rest. Did the whole thing in under an hour; Popping front and rear lat spreads between stes and hitting the side tris. It was great to lift with Nate today. He works damn hard and is going to be a Monster next year at the Show Me Naturals.

Then I did a round of mandatories followed by 45 mins at 21 incline 4 speed on the treadmill burning 875 calories.

Thought for today:
Not much now except for Mmmmm oatmeal and raisins with honey. I love the Cut Diet.

__________________
Scivation Athlete
TeamScivation.com
www.Scivation.com
www.primaforce.com
Its not a squat unless your ass touches your ankles

"If you beat me, it's not because you outworked me!"- Layne Norton

Bill_Finkbiner

Big Nate

__________________
Scivation Athlete
TeamScivation.com
www.Scivation.com
www.primaforce.com
Its not a squat unless your ass touches your ankles

"If you beat me, it's not because you outworked me!"- Layne Norton

pammiejoe6

is that your friend in that last pic of you with the dumbbells?

hes HAWT!

youre looking great too Bill! WTG!

Bill_Finkbiner

Alright, here's saturdya's recap. It might not be as detailed due to it being a hectic day, but here we go. I must start off by saying it was a GREAT DAY. Exhausting, yes, but extremely productive.

Diet/supps
Diet/Supps
Wake up cocktail
2 scoops Xtend
1 scoop Primal EAA
1 scoop Glutaform
1 Scoop Beta-Alanine
1 Phosphatyl Serine
2 Anagen/2 Fenotest
2 Cissus
4 Alcalean
3 Yohimbine HCL
Multi
2g Vitamin C
2g L-Lysine
1 Echinacea/Goldenseal
50mg Zinc

Preworkout
2 scoops VasoCharge
2 scoops Xtend

Workout Nutrition
1 Scoop Primal EAA
6 Scoops Xtend

Pre Cardio
4 Alcalean
3 Dialene4

Post Workout
2 scoops Beta-Alanine
1 scoop Creaform
1 scoop Glutaform
2 scoops Xtend
2 Anagen/2 Fenotest
2g Vitamin C

Meal 1
2.25 scoops Substance
2.25 scoops PB
9oz Grapefruit
99mg potasium
1 Sesamin
2 Fish oil
I added potasium to Saturday's supps after suffering through the mother of all leg cramps last week after getting off work. My Vastus medialis was cramped and spasmed forabout 5 minutes. I never want to feel that again.

Meal2
7oz Tuna
4oz Avacado
6oz Asparagus
6.5oz Grapefruit
2 Max Cla
2 Anagen/2 Fenotest

Meal 3
7oz Tuna
4oz Avacado
6oz Asparagus
6.5oz Grapefruit
99mg Potasium
1 Sesamin
2 Fish Oil
4 Alcalean
3 Yohimbine HCL
3 Dialene4
Taking the SFS helped me to be able to rock my whole night at work. It was BUSY and fast paced. I was all over the place, in a great mood, remembering everything I needed to, and not tired, angry, or stressed.

All through my 9 hours at work I was drinking n 12 scoops of Xtend in a gallon of water. I initially brought it to combat the oncoming DOMS from my leg workout and to help them recover. Luckily I did, because I had about 5 hours between meals. Not ideal, but I did not stress over it. I was too busy. Last prep I would have been flipping out because of the amount of time. But that stress is more catabolic than just the extended time. I was slamming Xtend all night anyway. Constant supply ob BCAA's to save my lean mass. As a wise man once said, "YEAH BUDDY"!!!

Meal 4
2.25 Scoops Substance
2.25 tblsp PB
6.5oz Grapefruit
2 Max CLA

Here is where I laid down for a nap which turned into a whole sleep session. Sometimes you've got to listen to your body. Mine said SLEEP and so I did. I woke up today refreshed and with no leg cramps or DOMS!!!!

Saturday's Training
Front Squats
115x15 warmup
125x15
125x15
125x15
My quads were cramping hard after the 2nd set. On Freakin fire. I got 2 more reps on my final set than lst week. It's all mental. The pain was there and I had to make it my freind. Form and bar control was improved and all reps were up and down with no pause a the top or bottom.

Leg Press
540x15
540x15
540x15
I could barely get into position for the first set, but after it was done some of the lactic acid had dissapated which was a welcome release. I lightened thes up from last week, becasue the doctor said this is a movement to be extra careful with due to my hernias. Pressure in the lower abdomin is not good at this time.

Leg Extentions super set Leg Curls
130x15 / 80x15
130x15 / 80x15
130x15 / 80x15
I did these as a super set to cut down on time. They killed my freind pain had returned. This is the point I had the wonderful leg day light headedness. Cramping was back. LOVIN IT. I think I'm going to super set all of my opposing isolation mves from now on. The pump is supreme.

Standing Calf Raise
90x15
90x15
90x15
These were difficult due to the cramping in my quads and hams from the last super set. Really targeted the outer calf

Seated Calf Raises
120x15
120x15
120x15

I made it. And in about 50 minutes This Workout had a nausea rating of 8.75 nice and queasy as well as light heaed. I read about a Polliquin routine that is designed to make you nautious so that the body will release more GH to counteract it. I don't know if it's true, but I just want to train as intensly as possible and not hold anything back.

Now it was time for 30 mins on the treadmil at 21 incline speed 3-3.5. Kept it slow and just wanted to get the acid out of my legs.

Thougth for the day:
Arnold in Pumping Iron said that a bodybuilder is only limited by their pain tolerance. Layne has related his story of the great Texas Shredder Dave Goodin saying that to build legs naturally you have to be willing to go through a lot of pain. Pain is a freind of mine. Without him I never would have been introduced to pleasure.

__________________
Scivation Athlete
TeamScivation.com
www.Scivation.com
www.primaforce.com
Its not a squat unless your ass touches your ankles

"If you beat me, it's not because you outworked me!"- Layne Norton

Bill_Finkbiner

Here's Sunday's stats and Pics
Last week's weight 187.5
this week 186
BF% no change at 6.4%

I'm not too worried about the calipers not changing, becuase I think the pics show a leaner physique.

I went with no flash this week. They are dark, but should be useful

__________________
Scivation Athlete
TeamScivation.com
www.Scivation.com
www.primaforce.com
Its not a squat unless your ass touches your ankles

"If you beat me, it's not because you outworked me!"- Layne Norton

Bill_Finkbiner

__________________
Scivation Athlete
TeamScivation.com
www.Scivation.com
www.primaforce.com
Its not a squat unless your ass touches your ankles

"If you beat me, it's not because you outworked me!"- Layne Norton

Bill_Finkbiner

__________________
Scivation Athlete
TeamScivation.com
www.Scivation.com
www.primaforce.com
Its not a squat unless your ass touches your ankles

"If you beat me, it's not because you outworked me!"- Layne Norton

pammiejoe6

fantastic!