8 Week Video Prep Log

Beast · 07-02-2007, 03:02 PM

7/2/2007: Update on how things have been going

My lower back is slowly getting better and better. While it is not 100%, it is close. I can do full deadlifts and squats again, which I am very happy about. Now I have to work on regaining my strength on these lifts as these WERE my two strongest lifts (they are currently at HALF of what they used be to). I currently weigh 195.5 lbs. Up until this point I have been eating 100% clean during the week and then have a bad meal or two on the weekend (Family gatherings, going out of town, etc.) It is now time to buckle down and Git?er?dun! I have 8 weeks to prep for the Scivation video.

Daily Diet
I now go to the gym first thing in the morning. Previously my wife and I have been going to the gym in the afternoon/evening after she got off of work, but this was hard because (1) she was tired and (2) it was hard to stay on schedule. I wake up at 5 A.M. and am at the gym no later than 5:30 A.M. Before heading out to the gym I drink:
-1 Serving VasoXplode
-1 Serving Primal EAA
-2 Scoops Xtend
During my workout I sip on:
-1 Serving Primal EAA
-6 Scoops Xtend

Meal 1 is eaten when I get home from the gym and contains:
-3/4 Cups Oatmeal or 3 Pieces of Ezekiel Bread (Cooked as French Toast with Walden Farms Calorie Free Syrup)
-1.5 Scoops Substance WPI
-1 Cup Milk
-2 TBSP Peanut Butter

Meals 2-5 contain:
-6 oz. Lean Meat (Chicken, Beef, Fish)
-1 Cup Vegetables
-1/2 Piece of Fruit (Grapefruit, Banana, Orange)
-10 Almonds or 1 TBSP Peanut Butter

Meal 6 (I usually don?t feel like eating at this point so I just drink a shake)
-2 Scoops Substance WPI
-10 Almonds or 1 TBSP Peanut Butter

Supplements
-VasoXplode
-Xtend
-Primal EAA
-Elastamine
-Cissus
-Fish Oil
-Insopro-R (with meal 1)

Now for some terrible lighting pics that I took myself. I will try to get some pics outside this weekend, but for now these will do.

Beast · 07-02-2007, 07:33 PM

Day 1- 7/2/2007
Well looks like this week?s workout schedule is going to be thrown off already

My wife and I did legs on Saturday, which we have not worked in 3 weeks. Needless to say both of us can barely walk today! We decided it would be best to rest today and go to the gym tomorrow which is supposed to be an off day.

I decided to do 30 minutes of light walking on my treadmill while sipping some Primal EAA + Xtend for some active recovery, which should help alleviate my DOMS.

This is the spreadsheet I will use to track my progress:

Here is my current workout:

I did a test run of this workout last week and really liked it. I am only working my legs once a week because if I do more than that my legs get too big

and I am doing a lot of the step-mill. As you can see, my setup is a low volume, high frequency program. My main goal (besides fat loss) is to gain strength, specifically in my deadlift and squats. I feel this program will allow me to do that

I do 20 minutes of cardio before every workout. Mon, Wed, and Fri I do 10 minutes on the step-mill and then 10 minutes on the Elliptical. On Sun (leg day) I do 20 minutes on the treadmill.

Following my cardio I stretch on this machine which has 8 different stretches:

Following stretching I do a ab/lower back strengthening curcuit consisting of:
Roman Chair Sit-Ups
Back Extensions
Reverse Leg Lifts
Leg Raises
Lying Leg Twists
I did this before my last leg workout and had ZERO lower back pain or tightness.

Cardio + Stretching + Ab/Lower Back work takes about 35 minutes. Weights take about an hour.

If anyone has any questions on anything feel free to ask.

**DarkFalcon** · 07-03-2007, 05:17 AM

Great looking log D, didn't know you hurt your back. What happened?

Beast · 07-03-2007, 12:01 PM

Quote:

Originally Posted by DarkFalcon

Great looking log D, didn't know you hurt your back. What happened?

I had a crappy desk chair which I sat in for 8 hours a day... after 6 months of that my lower back was tore up! So I bought a new chair and have been stretching a lot and it looks like things are progressing now

**bubba g** · 07-03-2007, 02:40 PM

Quote:

Originally Posted by Beast

I had a crappy desk chair which I sat in for 8 hours a day... after 6 months of that my lower back was tore up! So I bought a new chair and have been stretching a lot and it looks like things are progressing now

That will do it... Alot of people don't realize how much strain sitting puts on their back. especialy if the chair your sitting in sucks...

Glad to hear you got that straightened out. I'm sure you will be back in business in no time.... Muscle memory FTW...

Beast · 07-03-2007, 05:33 PM

Quote:

Originally Posted by bubba g

That will do it... Alot of people don't realize how much strain sitting puts on their back. especialy if the chair your sitting in sucks...

Glad to hear you got that straightened out. I'm sure you will be back in business in no time.... Muscle memory FTW...

Crazy isn't it. I could squat and deadlift all day with no problems but sitting in a chair hurts me :bshot:

Beast · 07-03-2007, 05:44 PM

7/3/2007

Today's Workout
Cardio
5 minutes Step-Mill (legs are still SUPER sore)
15 minutes Elliptical

Stretching
15 minutes stretching/core warm-up/rotator cuff work

Weights
Bench Press Alternated with Bent Over Row
275 X 6/275 X 4
275 X 5/275 X 4
275 X 4/275 X 4

Military Press Alternated with BB Shrug
195 X 3/335 X 4
195 X 3/335 4
195 X 3/335 X 4

Close Grip Bench Alternated with BB Curl
235 X 4/115 X 6
235 X 4/115 X 6
235 X 4/115 X 6

Nice workout today. My goals by the workout video are:
Bench Press = 315 X 3
Bent Over Row = 315 X 3
Military Press = 225 X 3
BB Shrug = 405 X 6
CG Bench = 275 X 3
Barbell Curl 135 X 6 (with perfect form)
I should be able to get to this strength level as I have been there in the past.

**Ikaika** · 07-04-2007, 06:53 AM

Derek, its great to see you over here...you look very strong and I always enjoy watching your logs. Keep it up!

Beast · 07-05-2007, 02:16 PM

Quote:

Originally Posted by Ikaika

Derek, its great to see you over here...you look very strong and I always enjoy watching your logs. Keep it up!

Thanks buddy!

Beast · 07-05-2007, 02:18 PM

7/4/2007
Today’s Workout

Cardio
5 minutes Step-Mill (legs are still SUPER sore)
15 minutes Elliptical

Stretching
10 minutes stretching/core warm-up

Weights
Deadlift 365 X 3, 3, 3
No pain or anything during deadlifts, which makes me very happy. I didn’t want to push myself too hard and aggravate my back, so I stopped after 3 reps on each set. My goal right now is to get up to 405 lbs for 3 sets of 3 reps.

Pull-Ups alternated with Dips
14/14
12/12
10/10

Power Clean alternated with Wide Grip Upright Row
135 X 6/135 X 6
135 X 6/135 X 6
135 X 6/135 X 6

1-Arm Cable Hammer Curl
70 X 6
60 X 8
50 X 10
I was BEAT by the time I was supposed to do cable curls and pressdowns. This is most likely due to having to do Monday’s workout yesterday and not having a rest day in between workouts.

Tomorrow is an off day, so I will be resting up for Friday’s workout.

Beast · 07-06-2007, 06:11 PM

7/6/2006

Today's Workout
Cardio
5 minutes Step-Mill
15 minutes Elliptical

Stretching
15 minutes stretching/core warm-up

Weights
Incline DB Press alternated with Hammer Strength Row
100 X 6/360 X 6
100 X 6/360 X 6
80 X 10/270 X 10

DB Flies alternated with Hammer Strength Pulldown
40 X 10/360 X 6
40 X 10/360 X 6
40 X 10/270 X 10

DB Side Lateral
40 X 10, 8, 6

DB Curl
40 X 10, 8, 6

DB Kickback
30 X 10, 8, 6

I'm already seeing a visible difference in the mirror which is very motivating

Beast · 07-09-2007, 01:51 PM

7/7/07

Cardio = 20 minutes on Treadmill

Stretching and Core Work

Weights
Squats
365 X 3, 3
315 X 6
I did something to my upper back when doing squats. It felt really tight like I strained something. I'm going to ice it this weekend and hope for the best. I was spent after squats.

Seated Calf Rasies
180 X 6, 6, 6

SLD
155 X 6
175 X 6
195 X 6
I am slowly increasing the weight I use on these to make sure my back can handle the load. No issues today!

**Trick D** · 07-09-2007, 05:07 PM

I definitely will be keeping up with this... good luck man... Keep up the good work.

Beast · 07-09-2007, 05:12 PM

Quote:

Originally Posted by Trick D

I definitely will be keeping up with this... good luck man... Keep up the good work.

Thanks buddy!

Beast · 07-16-2007, 02:38 PM

Update...

I injured my chest/delt last Monday. I was out of town on business Tues-Thurs and did train my legs and arms. On Friday I did some LIGHT upper body workout. I took the weekend off of training as my body needed some rest. My shoulder doesn't feel tight anymore so we will see what happens today at the gym.

**DarkFalcon** · 07-17-2007, 05:45 AM

Quote:

Originally Posted by Beast

Update...

I injured my chest/delt last Monday. I was out of town on business Tues-Thurs and did train my legs and arms. On Friday I did some LIGHT upper body workout. I took the weekend off of training as my body needed some rest. My shoulder doesn't feel tight anymore so we will see what happens today at the gym.

Man your a mess lately, is it bad or just a strain?

Beast · 07-17-2007, 02:56 PM

Quote:

Originally Posted by DarkFalcon

Man your a mess lately, is it bad or just a strain?

I know! I can't catch a break! It's just a strain, I am fine now after icing it last week.

07-02-2007, 03:02 PM	#1
Beast IronMass Donator Join Date: Mar 2005 Posts: 176 Recipes: 0 Rep Power: 9	8 Week Video Prep Log 7/2/2007: Update on how things have been going My lower back is slowly getting better and better. While it is not 100%, it is close. I can do full deadlifts and squats again, which I am very happy about. Now I have to work on regaining my strength on these lifts as these WERE my two strongest lifts (they are currently at HALF of what they used be to). I currently weigh 195.5 lbs. Up until this point I have been eating 100% clean during the week and then have a bad meal or two on the weekend (Family gatherings, going out of town, etc.) It is now time to buckle down and Git?er?dun! I have 8 weeks to prep for the Scivation video. Daily Diet I now go to the gym first thing in the morning. Previously my wife and I have been going to the gym in the afternoon/evening after she got off of work, but this was hard because (1) she was tired and (2) it was hard to stay on schedule. I wake up at 5 A.M. and am at the gym no later than 5:30 A.M. Before heading out to the gym I drink: -1 Serving VasoXplode -1 Serving Primal EAA -2 Scoops Xtend During my workout I sip on: -1 Serving Primal EAA -6 Scoops Xtend Meal 1 is eaten when I get home from the gym and contains: -3/4 Cups Oatmeal or 3 Pieces of Ezekiel Bread (Cooked as French Toast with Walden Farms Calorie Free Syrup) -1.5 Scoops Substance WPI -1 Cup Milk -2 TBSP Peanut Butter Meals 2-5 contain: -6 oz. Lean Meat (Chicken, Beef, Fish) -1 Cup Vegetables -1/2 Piece of Fruit (Grapefruit, Banana, Orange) -10 Almonds or 1 TBSP Peanut Butter Meal 6 (I usually don?t feel like eating at this point so I just drink a shake) -2 Scoops Substance WPI -10 Almonds or 1 TBSP Peanut Butter Supplements -VasoXplode -Xtend -Primal EAA -Elastamine -Cissus -Fish Oil -Insopro-R (with meal 1) Now for some terrible lighting pics that I took myself. I will try to get some pics outside this weekend, but for now these will do. __________________ Derek Charlebois www.scivation.com www.primaforce.com Beast Personal Training™ www.beastpersonaltraining.com (coming soon) Contact me for personal training via PM or email me at beastpersonaltraining@gmail.com

07-02-2007, 07:33 PM	#2
Beast IronMass Donator Join Date: Mar 2005 Posts: 176 Recipes: 0 Rep Power: 9	Re: 8 Week Video Prep Log Day 1- 7/2/2007 Well looks like this week?s workout schedule is going to be thrown off already My wife and I did legs on Saturday, which we have not worked in 3 weeks. Needless to say both of us can barely walk today! We decided it would be best to rest today and go to the gym tomorrow which is supposed to be an off day. I decided to do 30 minutes of light walking on my treadmill while sipping some Primal EAA + Xtend for some active recovery, which should help alleviate my DOMS. This is the spreadsheet I will use to track my progress: Here is my current workout: I did a test run of this workout last week and really liked it. I am only working my legs once a week because if I do more than that my legs get too big and I am doing a lot of the step-mill. As you can see, my setup is a low volume, high frequency program. My main goal (besides fat loss) is to gain strength, specifically in my deadlift and squats. I feel this program will allow me to do that I do 20 minutes of cardio before every workout. Mon, Wed, and Fri I do 10 minutes on the step-mill and then 10 minutes on the Elliptical. On Sun (leg day) I do 20 minutes on the treadmill. Following my cardio I stretch on this machine which has 8 different stretches: Following stretching I do a ab/lower back strengthening curcuit consisting of: Roman Chair Sit-Ups Back Extensions Reverse Leg Lifts Leg Raises Lying Leg Twists I did this before my last leg workout and had ZERO lower back pain or tightness. Cardio + Stretching + Ab/Lower Back work takes about 35 minutes. Weights take about an hour. If anyone has any questions on anything feel free to ask. __________________ Derek Charlebois www.scivation.com www.primaforce.com Beast Personal Training™ www.beastpersonaltraining.com (coming soon) Contact me for personal training via PM or email me at beastpersonaltraining@gmail.com

07-03-2007, 05:17 AM	#3
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Re: 8 Week Video Prep Log Great looking log D, didn't know you hurt your back. What happened?

07-03-2007, 05:44 PM	#7
Beast IronMass Donator Join Date: Mar 2005 Posts: 176 Recipes: 0 Rep Power: 9	Re: 8 Week Video Prep Log 7/3/2007 Today's Workout Cardio 5 minutes Step-Mill (legs are still SUPER sore) 15 minutes Elliptical Stretching 15 minutes stretching/core warm-up/rotator cuff work Weights Bench Press Alternated with Bent Over Row 275 X 6/275 X 4 275 X 5/275 X 4 275 X 4/275 X 4 Military Press Alternated with BB Shrug 195 X 3/335 X 4 195 X 3/335 4 195 X 3/335 X 4 Close Grip Bench Alternated with BB Curl 235 X 4/115 X 6 235 X 4/115 X 6 235 X 4/115 X 6 Nice workout today. My goals by the workout video are: Bench Press = 315 X 3 Bent Over Row = 315 X 3 Military Press = 225 X 3 BB Shrug = 405 X 6 CG Bench = 275 X 3 Barbell Curl 135 X 6 (with perfect form) I should be able to get to this strength level as I have been there in the past. __________________ Derek Charlebois www.scivation.com www.primaforce.com Beast Personal Training™ www.beastpersonaltraining.com (coming soon) Contact me for personal training via PM or email me at beastpersonaltraining@gmail.com

07-04-2007, 06:53 AM	#8
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,670 Recipes: 0 Rep Power: 214	Re: 8 Week Video Prep Log Derek, its great to see you over here...you look very strong and I always enjoy watching your logs. Keep it up! __________________ No supplement can make up for the lack of a strong work ethic.

07-05-2007, 02:18 PM	#10
Beast IronMass Donator Join Date: Mar 2005 Posts: 176 Recipes: 0 Rep Power: 9	Re: 8 Week Video Prep Log 7/4/2007 Today’s Workout Cardio 5 minutes Step-Mill (legs are still SUPER sore) 15 minutes Elliptical Stretching 10 minutes stretching/core warm-up Weights Deadlift 365 X 3, 3, 3 No pain or anything during deadlifts, which makes me very happy. I didn’t want to push myself too hard and aggravate my back, so I stopped after 3 reps on each set. My goal right now is to get up to 405 lbs for 3 sets of 3 reps. Pull-Ups alternated with Dips 14/14 12/12 10/10 Power Clean alternated with Wide Grip Upright Row 135 X 6/135 X 6 135 X 6/135 X 6 135 X 6/135 X 6 1-Arm Cable Hammer Curl 70 X 6 60 X 8 50 X 10 I was BEAT by the time I was supposed to do cable curls and pressdowns. This is most likely due to having to do Monday’s workout yesterday and not having a rest day in between workouts. Tomorrow is an off day, so I will be resting up for Friday’s workout. __________________ Derek Charlebois www.scivation.com www.primaforce.com Beast Personal Training™ www.beastpersonaltraining.com (coming soon) Contact me for personal training via PM or email me at beastpersonaltraining@gmail.com

07-06-2007, 06:11 PM	#11
Beast IronMass Donator Join Date: Mar 2005 Posts: 176 Recipes: 0 Rep Power: 9	Re: 8 Week Video Prep Log 7/6/2006 Today's Workout Cardio 5 minutes Step-Mill 15 minutes Elliptical Stretching 15 minutes stretching/core warm-up Weights Incline DB Press alternated with Hammer Strength Row 100 X 6/360 X 6 100 X 6/360 X 6 80 X 10/270 X 10 DB Flies alternated with Hammer Strength Pulldown 40 X 10/360 X 6 40 X 10/360 X 6 40 X 10/270 X 10 DB Side Lateral 40 X 10, 8, 6 DB Curl 40 X 10, 8, 6 DB Kickback 30 X 10, 8, 6 I'm already seeing a visible difference in the mirror which is very motivating __________________ Derek Charlebois www.scivation.com www.primaforce.com Beast Personal Training™ www.beastpersonaltraining.com (coming soon) Contact me for personal training via PM or email me at beastpersonaltraining@gmail.com

07-09-2007, 01:51 PM	#12
Beast IronMass Donator Join Date: Mar 2005 Posts: 176 Recipes: 0 Rep Power: 9	Re: 8 Week Video Prep Log 7/7/07 Cardio = 20 minutes on Treadmill Stretching and Core Work Weights Squats 365 X 3, 3 315 X 6 I did something to my upper back when doing squats. It felt really tight like I strained something. I'm going to ice it this weekend and hope for the best. I was spent after squats. Seated Calf Rasies 180 X 6, 6, 6 SLD 155 X 6 175 X 6 195 X 6 I am slowly increasing the weight I use on these to make sure my back can handle the load. No issues today! __________________ Derek Charlebois www.scivation.com www.primaforce.com Beast Personal Training™ www.beastpersonaltraining.com (coming soon) Contact me for personal training via PM or email me at beastpersonaltraining@gmail.com

07-16-2007, 02:38 PM	#15
Beast IronMass Donator Join Date: Mar 2005 Posts: 176 Recipes: 0 Rep Power: 9	Re: 8 Week Video Prep Log Update... I injured my chest/delt last Monday. I was out of town on business Tues-Thurs and did train my legs and arms. On Friday I did some LIGHT upper body workout. I took the weekend off of training as my body needed some rest. My shoulder doesn't feel tight anymore so we will see what happens today at the gym. __________________ Derek Charlebois www.scivation.com www.primaforce.com Beast Personal Training™ www.beastpersonaltraining.com (coming soon) Contact me for personal training via PM or email me at beastpersonaltraining@gmail.com