Lando33's Hunger For More Log - With Help From Team Scivation - Page 3

Lando33 · 02-05-2008, 03:39 PM

Last night's workout:

2/5/08

AM Cardio ? 35 minutes on treadmill on empty stomach
Sipped on 6 scoops of Xtend before and during cardio.

Shoulders, Traps and Calves

Shoulders:

Seated Shoulder Press
Warm-up: 95x15
1 135x12
2 185x10
3 205x6
4 135x15

Seated Dumbbell Shoulder Press
1 70x15
2 85x12
3 90x10

Seated Dumbbell Lateral
1 30x12
2 35x10
3 35x10

Wide-grip Barbell Upright Rows ? straight sets
1 95x12
2 95x12
3 95x12

Dumbbell Bent-over Lateral Raises
1 40x15
2 50x12
3 60x10

Traps

Dumbbell Shrugs x 3 sets
Rear Barbell Shrugs x 3 sets

Calves

Angled Calf Machine x 3 sets
Seated Calves x 3 sets

Notes: Had a pretty sick workout last night. I think another goal of my ?off-season? would be to step up my seated military press. I would really like to increase the weights and I think that would be a major concentraition of mine over the next couple of months. Even though I am dieting and taking in a slightly decreased amount of calories, I think I could still make some strides in that area.

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: Cut Diet 3500

check out ::: Scivation Books ::: for more info!

Current Weight: 194 lbs

Lando33 · 02-06-2008, 05:43 PM

Last night's workout:

2/5/08

PM Cardio ? 35 minutes on treadmill on empty stomach
Sipped on 6 scoops of Xtend before and during cardio.

Quads & Hams

Quads

Barbell Squats
Warm-up set 135x15
1 225x12
2 315x10
3 405x8
4 455x6
5 225x12 ---- Pause Squats!!!

Hack Squats
1 180x15
2 270x12
3 360x10
4 450x8

Leg Press
1 630x17
2 720x15
3 810x12

Seated Leg Extensions
1 110x15
2 130x12
3 140x10 drop to 70x10

Hams

Lying Leg Curls
1 90x15
2 110x12
3 130x8 drop to 70x12
4 70x12 feet together
5 90x10 feet together

Seated Leg Curls
1 100x15
2 120x12
3 130x10

Notes: It?s days like this where I truly wish that my gym was not down 3 flights of stairs. There were definitely some moments where I considered doing a little bit less, but then I dug down and blasted the weights even harder. Great workout!

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: Cut Diet 3500

check out ::: Scivation Books ::: for more info!

Current Weight: 194 lbs

I snapped some pics this morning after my morning cardio. Sorry for the poor angles and lighting but I took em in a bit of a rush. Next time, I?ll try to get the wheels in the shots!

I am happy with my current progress and I still have about 10 more weeks of running the Cut Diet before I hop on the CHA Diet to start gaining some lean mass.

Lando33 · 02-12-2008, 04:14 PM

Last night's workout:

2/7/08

PM Cardio - 37 minutes on treadmill
Sipped on 6 scoops of Xtend before and during cardio.

Chest & Triceps

Chest

Incline Barbell
warm-up 135x15
1 225x12
2 275x10
3 275x8
4 285x6 drop to 225x6 drop to 135x10 rest-pause style!

Flat Bench Dumbell Press
1 100x12
2 110x10
3 120x8
4 120x8 including 2 forced reps

Flat Bench Dumbell Flyes
1 40x12
2 50x10
3 60x8

Cable Cross Overs
1 50x15
2 60x12
3 65x10
4 50x15

Low Cable Cross Overs
1 30x15
2 30x15

Triceps

Standing Cable Pressdown x 3 sets
Standing V-bar Pressdown x 3 sets
Seated Dumbell Behind The Neck Press x 3 sets

Notes: By the time I rolled around to my second set of triceps, they were already pumped. I was on the verge of heading for the door without doing cardio but that little voice named DESIRE creeped in and I hit the treadmill with a vengance.

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: Cut Diet 3500

check out ::: Scivation Books ::: for more info!

Current Weight: 194 lbs

Lando33 · 02-12-2008, 04:15 PM

Last night's workout:

2/8/08

AM Cardio - 37 Minutes of LI cardio on treadmill

Back

Barbell Deadlifts
warm-up - 135x15
1 225x15
2 315x12
3 365x10
4 405x6
5 315x8

Wide-grip handle Pulldowns
1 160x12
2 180x10
3 200x8
4 200x6

Dumbell Rows supersetted with Close-grip Cable Rows
1 100x12 -- 130x15
2 100x10 -- 150x12
3 100x10 -- 160x10

Seated Pulldowns
1 160xtill failure
2 160xtill failure
3 180xtill failure

Behind the Neck Pulldowns
Lightweight for 2 sets

Notes: I ran my back workout very similar to last week's. The deadlifts lelt great but I am thinking of doing them on a seperate day next week, just to really give them my all.

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: Cut Diet 3500

check out ::: Scivation Books ::: for more info!

Current Weight: 194 lbs
__________________

Lando33 · 02-12-2008, 04:16 PM

Last night's workout:

2/10/08

Post-Workout Cardio - 37 Minutes of LI cardio on treadmill

Biceps, Forearms, Calves, Abs & Cardio

Biceps

Barbell Curls
warm-up - barx12
1 95x10
2 115x8
3 125x6
4 85x10

Preacher Curl (25lb Bar)
1 75x12
2 95x10
3 105x8
4 75x10

Seated Dumbell Curls
1 30x10
2 35x8
3 35x8

2-arm High Cable Curls
1 35x15
2 45x12
3 55x10
4 55x8

Calves
Standing Calf Raises on Smith Machine - 3 sets with 2 second hold on top and 2 second hold on the bottom - at least 15 reps per set
Seated Calf raise - 3 sets with 2 second hold on top and 2 second hold on the bottom - at least 15 reps per set

Forearms
Behind the back barbell wrist curls x 3 sets
Reverse Preacher Curls supersetted with standing wrist curls x 3 sets

Abs
Hanging Leg Rasies
Crunches on swiss ball
Cable Rope Crunches

Notes: Today was a mix of smaller bodyparts. It was a nice sunday workout and I am psyched for the week ahead of me!!!

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: Cut Diet 3500

check out ::: Scivation Books ::: for more info!

Current Weight: 194 lbs
__________________

Lando33 · 02-12-2008, 04:17 PM

Last night's workout:

2/11/08

AM Cardio ? 40 minutes on treadmill on empty stomach
Sipped on 6 scoops of Xtend before and during cardio.

Shoulders & Traps

Standing Dumbell Laterals
warm-up 20x15
1 30x12
2 35x10
3 40x8
4 40x6

Rear Delt Raises
1 40x12
2 50x10
3 60x8
4 60x6

Seated Military Press
1 135x12
2 155x10
3 185x8
4 185x6

Barbell Clean & Press
1 95x12
2 115x10
3 115x8

Wide-grip upright row
1 95x15
2 95x15
3 115x8

Traps

Hammer Strength Shrugs
1 180x15
2 270x12
3 360x10

Dumbbell Shrugs
1 135x12
2 135x12
3 135x12 drop to 65x10

Notes: I changed things up a bit from last week and I did my lateral work before the pressing movements. This was a really nice change and I think I will continue to hit shoulders this way for another couple of weeks.

On a seperate note, I am really psyched to go out to the Arnold Classic in a couple of weeks. Not only will this be my first Arnold (which is awesome on its own), I will get the chance to finally meet up with a ton of people I only know through the boards. I hope these next couple of week fly by.

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: Cut Diet 3500

check out ::: Scivation Books ::: for more info!

Current Weight: 194 lbs
__________________

Lando33 · 02-20-2008, 08:24 PM

Last night's workout:

2/12/08

AM Cardio ? 35 minutes on treadmill on empty stomach
Sipped on 6 scoops of Xtend before and during cardio.

Quads and Hams

Smith Machine Squats
warm-up 135x15
1 225x15
2 275x12
3 315x10
4 315x10
super sets of wide stance squats with narrow stance
1 225x10
2 225x10

Leg Press Quads Flex sets - supersetted with Sissy Squats on Hack Squat Machine
------the only way I can explain the Leg Press Quad Flex sets is I saw a video on bb.com probably about a year ago where Milos Sarcev took a bunch of bodybuilders and ran them through a Leg training day. He included this superset which consisted of this Leg Press movement. It consisted of using a light weight and just flexing your quads to move the weight up. These reps are done at a 5-count on the way up and another 5 on the way down. They are a killer on their own but in conjunction with the sisy squats on the hack squat machine - they are awesome!!!

This was done for 3 sets of 15 reps each!!!

Seated Leg Extentions x 3 sets

Hams

Stiff Legged Deadlifts x 3 sets
Lying Leg Curls x 3 sets

Notes: I turned what was going to be a mediocre leg day into something a whole lot better. There was a ton of people waiting for the two barbell racks so I had to wait to squat, even after walking to warm-up on the treadmill. I had almost forgotten about these supersets and I'm glad I employed them yesterday afternoon.

All that leg training made my carb meal last night very well deserved!

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: Cut Diet 3500

check out ::: Scivation Books ::: for more info!

Current Weight: 194 lbs
__________________

Lando33 · 02-20-2008, 08:25 PM

Last night's workout:

2/13/08 - OFF
2/14/08

AM Cardio ? 35 minutes on treadmill on empty stomach
Sipped on 6 scoops of Xtend before and during cardio.

v-day workout!!! Chest and Triceps

Chest
Flat Bench Barbell
warm-up 135x15
1 225x12
2 275x10
3 315x6
4 315x8 (2 forced reps)

5 sets @ 225x6 -----------------> You betta believe I was Rollin' on 30's baby!

Incline Chest Machine
1 140x15
2 180x12
3 270x6
4 270x4 drop to 140x12

Incline Dumbell Flyes
1 40x12
2 40x12
3 45x10

Standing Cable Crossovers
1 45x15
2 50x12
3 55x12
4 60x10

Dumbell Pull-overs
1 75x12
2 80x10
3 85x10

Triceps:
V-bar Cable Pressdown
1 80x12
2 90x10
3 100x8

Tri-set:
Dips - Standing Overhead Rope Cable Extention - 1-arm Cable Pressdowns
done for 3 sets

Reverse Grip Pressdowns x 4 sets

Notes: Well, it is safe to say that the Cut Diet is in full effect. Things are going very well. My strength has stayed the same or actually increased over the last 5 weeks and my weight is hovering around 194 lbs. One thing i have learned with this Diet in particular is not to rely on the scale as a means for tracking weight loss. The mirror is always the best judge. I am starting to see forearm and biceps veins during my workout that I have not seen in a couple of months during my bulk.

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: Cut Diet 3500

check out ::: Scivation Books ::: for more info!

Current Weight: 194 lbs
__________________

Lando33 · 02-20-2008, 08:26 PM

Last night's workout:

2/15/08

AM Cardio - 37 Minutes of LI cardio on treadmill

Back

Weighted Pull-ups
BWx15
1 25x12
2 45x10
3 BWx12

Barbell Deadlifts
warm-up - 135x15
1 225x15 super setted with close- grip rows 160x12
2 315x12 super setted with close- grip rows 180x10
3 405x8 super setted with close- grip rows 200x8
4 455x1
5 315x8
6 315x8

Wide-grip handle seated rows
1 160x12
2 180x10
3 200x8

Hammer Strength Low Rows
1 2 plates x15
2 3 plates x12
3 3 plates x 12

Seated Pulldowns
1 160xtill failure
2 180xtill failure
3 180xtill failure

Behind the Neck Pulldowns
Lightweight for 2 sets

Biceps
Barbell Curls x 3 sets
Seated Alternate Dumbell Curls x 3 sets

Notes: Awesome back workout last night. The deads felt great and I was even close to hitting a personal record. Maybe, I'll go for it nextime.

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: Cut Diet 3500

check out ::: Scivation Books ::: for more info!

Current Weight: 194 lbs
__________________

Lando33 · 02-20-2008, 08:27 PM

2/16/08 - Cardio & Abs - 35 Minutes on treadmill

2/17/08 - OFF

2/18/08 - AM Cardio - 35 minutes on treadmill with 8 scoops of Xtend (lemonade flavor) in my cup

On tap for 2nite - Shoulders and Traps!!!

Lando33 · 02-20-2008, 08:28 PM

Last night's workout:

2/18/08

AM Cardio ? 35 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Shoulders & Traps

Shoulders
Standing Dumbell Lateral Raises
warm-up 20x15
1 35x12
2 40x10
3 40x10
4 45x6

Prone Incline Rear Delt Dumbell Raises
1 30x12
2 35x10
3 40x10
4 40x8

Smith Machine Shoulder Press
1 135x20
2 185x12
3 225x8
4 225x8 drop to 185x10

Shoulder Press Machine
1 140x12
2 160x10
3 180x8
4 200x6 drop to 140x8

Barbell Upright Row Superset (wide-grip to narrow grip) x 4 sets

Traps:
Barbell Shrugs
1 225x15
2 315x12
3 365x10
4 405x8
5 225x10 (5 second hold at peak + 5 second hold on stretch)

Notes: Had a great workout last night with shoulders. I was able to generate a very good level on intensity. I am dropping from the 3500 calorie cut diet plan to the 3000 calorie plan in order to shed some additional fat. Cardio is being done 4-5 days a week and I think i am going to make sure I get in 5 good sessions per week.

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: Cut Diet 3000

check out ::: Scivation Books ::: for more info!

Current Weight: 194 lbs
__________________

Lando33 · 02-20-2008, 08:29 PM

Last night's workout:

2/19/08

AM Cardio ? 35 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Quads and Hams
Quads:

Barbell Squats
warm-up #1 135x12
warm-up #2 135x12
1 225x15
2 315x12
3 405x8
4 405x8 drop to 315x8 drop to 225x10

Leg Press
1 540x15
2 630x12
3 720x10
4 720x10
5 810x10 (plus 2 forced reps)
6 810x10 (plus 2 forced reps)

Leg Extention
1 90x12
2 110x10
3 130x8
4 70x15

Hams:
Standing Leg Curl Machine x 4 sets
Seated Leg Curl Machine x 4 sets

Notes: After what had been a modified leg routine last week, I was back in the full swing of things last night. My legs felt strong and I had a CRAZY pump by the end of my first exercise. I took a little more time in between sets than I normally do but it was well worth it. I used that extra time to sip some Xtend and regroup so I could throw everything I had into the next set.

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: Cut Diet 3500

check out ::: Scivation Books ::: for more info!

Current Weight: 193 lbs
__________________

Lando33 · 02-28-2008, 03:27 PM

Last night's workout:

2/20/08 - OFF

2/21/08

AM Cardio: 37 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Chest & Triceps
Chest:

Barbell Incline Bench Press
warm-up 135x12
1 225x12
2 245x10
3 275x8
Rollin on 30's - 5 sets of 225x6

Dumbell Flat Bench Press
1 100x10
2 115x8
3 115x8
4 120x6

Flat Bench Dumbell Flyes
1 50x12
2 60x10
3 70x10

Cable Cross Overs
1 50x12
2 60x10
3 70x10

Dips
1 BW+45x10
2 BW+70x8
3 BWx12

Triceps
Smith Machine Close-Grip Bench
1 135x12
2 225x8
3 225x8
4 225x6

V-Bar Pressdown
1 80x12
2 100x10
3 120x8

Seated Dumbell Overhead Press
1 80x12
2 90x10
3 100x10

1-arm Standing Dumbell Extentions
1 25x10
2 30x10

Notes: Great workout 2nite. The Rollin' on 30's Incline Bench to start the workout was a great move. I had used the technique in the past on flat bench but I went ahead and applied it to incline bench and I was not disapointed.

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: Cut Diet 3000

check out ::: Scivation Books ::: for more info!

Current Weight: 193 lbs
__________________

Lando33 · 02-28-2008, 03:27 PM

Last night's workout:

2/22/08 - Took the day off b/c of the snow in the Northeast. Work was cancelled so I spent the day in!
2/23/08 - Back To Business!
Back and Biceps

Post-Workout Cardio: 37 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Back:

Barbell Deadlift
warm-up 135x12
1 225x12
2 315x8
3 405x6
4 455x1
5 315x8
6 315x6

Close Grip Rows
1 170x12
2 190x10
3 210x8

Wide-grip Pullups
1 BWx12
2 BW+25x8
3 BW+45x6
4 BWx10

T-bar Row supersetted with 1-arm rows on seated cable machine x 4 sets

Seated Pulldowns
1 160x10
2 180x8
3 200x6 drop to 140x8

Machine Pullovers x 3 sets

Biceps
Seated Alternate DB Curls
1 30x10
2 35x8
3 40x6

Standing Preacher Curls w/ EZ bar x 3 sets

Standing Bicep Curl
1 85x4 (wide-grip) then 85x4 (close-grip)
2 85x4 (wide-grip) then 85x4 (close-grip)
3 85x4 (wide-grip) then 85x4 (close-grip)

Notes: The snow day was a bit unexpected on Friday but i was back in the gym on Saturday and I did not miss a beat. I have come to the realization that my biceps need a lot of work and as a result, I am going to start hitting them seperate from my back.

I am heading out to the Arnold is a few days and it will be my first time! I am so psyched to get the chance to meet everyone from Scivation and hopefully get the chance to train with my peeps as well!

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day
Primaforce Primal EAA
Primaforce Vasocharge
Primaforce Nitrocharge
Primaforce Beta Alanine
Primaforce Max CLA
Scivation Sesamin
Primaforce Cissus
Primaforce Elastamine
Primaforce ZMA
Multi-vitamin

AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4
Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin
Meal 3 - CLA + Sesamin + CLA
1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge
During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA
Meal 5 - CLA + Sesamin + Cissius + Elastamine
Pre-bed - ZMA

Current Diet: Cut Diet 3000

check out ::: Scivation Books ::: for more info!

Current Weight: 193 lbs
__________________

02-05-2008, 03:39 PM	#61
Lando33 Pro Stature Join Date: Jul 2007 Posts: 129 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Last night's workout: 2/5/08 AM Cardio ? 35 minutes on treadmill on empty stomach Sipped on 6 scoops of Xtend before and during cardio. Shoulders, Traps and Calves Shoulders: Seated Shoulder Press Warm-up: 95x15 1 135x12 2 185x10 3 205x6 4 135x15 Seated Dumbbell Shoulder Press 1 70x15 2 85x12 3 90x10 Seated Dumbbell Lateral 1 30x12 2 35x10 3 35x10 Wide-grip Barbell Upright Rows ? straight sets 1 95x12 2 95x12 3 95x12 Dumbbell Bent-over Lateral Raises 1 40x15 2 50x12 3 60x10 Traps Dumbbell Shrugs x 3 sets Rear Barbell Shrugs x 3 sets Calves Angled Calf Machine x 3 sets Seated Calves x 3 sets Notes: Had a pretty sick workout last night. I think another goal of my ?off-season? would be to step up my seated military press. I would really like to increase the weights and I think that would be a major concentraition of mine over the next couple of months. Even though I am dieting and taking in a slightly decreased amount of calories, I think I could still make some strides in that area. Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + CLA 1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA Current Diet: Cut Diet 3500 check out ::: Scivation Books ::: for more info! Current Weight: 194 lbs __________________ Scivation Promotions Manager/WNBF Professional Natural Bodybuilder *Scivation Employee* www.scivation.com www.primaforce.com www.scivationbooks.com www.wnbf.net Join Team Scivation for FREE: www.teamscivation.com rob@scivation.com

02-06-2008, 05:43 PM	#62
Lando33 Pro Stature Join Date: Jul 2007 Posts: 129 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Last night's workout: 2/5/08 PM Cardio ? 35 minutes on treadmill on empty stomach Sipped on 6 scoops of Xtend before and during cardio. Quads & Hams Quads Barbell Squats Warm-up set 135x15 1 225x12 2 315x10 3 405x8 4 455x6 5 225x12 ---- Pause Squats!!! Hack Squats 1 180x15 2 270x12 3 360x10 4 450x8 Leg Press 1 630x17 2 720x15 3 810x12 Seated Leg Extensions 1 110x15 2 130x12 3 140x10 drop to 70x10 Hams Lying Leg Curls 1 90x15 2 110x12 3 130x8 drop to 70x12 4 70x12 feet together 5 90x10 feet together Seated Leg Curls 1 100x15 2 120x12 3 130x10 Notes: It?s days like this where I truly wish that my gym was not down 3 flights of stairs. There were definitely some moments where I considered doing a little bit less, but then I dug down and blasted the weights even harder. Great workout! Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + CLA 1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA Current Diet: Cut Diet 3500 check out ::: Scivation Books ::: for more info! Current Weight: 194 lbs I snapped some pics this morning after my morning cardio. Sorry for the poor angles and lighting but I took em in a bit of a rush. Next time, I?ll try to get the wheels in the shots! I am happy with my current progress and I still have about 10 more weeks of running the Cut Diet before I hop on the CHA Diet to start gaining some lean mass. __________________ Scivation Promotions Manager/WNBF Professional Natural Bodybuilder *Scivation Employee* www.scivation.com www.primaforce.com www.scivationbooks.com www.wnbf.net Join Team Scivation for FREE: www.teamscivation.com rob@scivation.com

02-12-2008, 04:14 PM	#63
Lando33 Pro Stature Join Date: Jul 2007 Posts: 129 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Last night's workout: 2/7/08 PM Cardio - 37 minutes on treadmill Sipped on 6 scoops of Xtend before and during cardio. Chest & Triceps Chest Incline Barbell warm-up 135x15 1 225x12 2 275x10 3 275x8 4 285x6 drop to 225x6 drop to 135x10 rest-pause style! Flat Bench Dumbell Press 1 100x12 2 110x10 3 120x8 4 120x8 including 2 forced reps Flat Bench Dumbell Flyes 1 40x12 2 50x10 3 60x8 Cable Cross Overs 1 50x15 2 60x12 3 65x10 4 50x15 Low Cable Cross Overs 1 30x15 2 30x15 Triceps Standing Cable Pressdown x 3 sets Standing V-bar Pressdown x 3 sets Seated Dumbell Behind The Neck Press x 3 sets Notes: By the time I rolled around to my second set of triceps, they were already pumped. I was on the verge of heading for the door without doing cardio but that little voice named DESIRE creeped in and I hit the treadmill with a vengance. Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + CLA 1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA Current Diet: Cut Diet 3500 check out ::: Scivation Books ::: for more info! Current Weight: 194 lbs __________________ Scivation Promotions Manager/WNBF Professional Natural Bodybuilder *Scivation Employee* www.scivation.com www.primaforce.com www.scivationbooks.com www.wnbf.net Join Team Scivation for FREE: www.teamscivation.com rob@scivation.com

02-12-2008, 04:15 PM	#64
Lando33 Pro Stature Join Date: Jul 2007 Posts: 129 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Last night's workout: 2/8/08 AM Cardio - 37 Minutes of LI cardio on treadmill Back Barbell Deadlifts warm-up - 135x15 1 225x15 2 315x12 3 365x10 4 405x6 5 315x8 Wide-grip handle Pulldowns 1 160x12 2 180x10 3 200x8 4 200x6 Dumbell Rows supersetted with Close-grip Cable Rows 1 100x12 -- 130x15 2 100x10 -- 150x12 3 100x10 -- 160x10 Seated Pulldowns 1 160xtill failure 2 160xtill failure 3 180xtill failure Behind the Neck Pulldowns Lightweight for 2 sets Notes: I ran my back workout very similar to last week's. The deadlifts lelt great but I am thinking of doing them on a seperate day next week, just to really give them my all. Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + CLA 1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA Current Diet: Cut Diet 3500 check out ::: Scivation Books ::: for more info! Current Weight: 194 lbs __________________ __________________ Scivation Promotions Manager/WNBF Professional Natural Bodybuilder *Scivation Employee* www.scivation.com www.primaforce.com www.scivationbooks.com www.wnbf.net Join Team Scivation for FREE: www.teamscivation.com rob@scivation.com

02-12-2008, 04:16 PM	#65
Lando33 Pro Stature Join Date: Jul 2007 Posts: 129 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Last night's workout: 2/10/08 Post-Workout Cardio - 37 Minutes of LI cardio on treadmill Biceps, Forearms, Calves, Abs & Cardio Biceps Barbell Curls warm-up - barx12 1 95x10 2 115x8 3 125x6 4 85x10 Preacher Curl (25lb Bar) 1 75x12 2 95x10 3 105x8 4 75x10 Seated Dumbell Curls 1 30x10 2 35x8 3 35x8 2-arm High Cable Curls 1 35x15 2 45x12 3 55x10 4 55x8 Calves Standing Calf Raises on Smith Machine - 3 sets with 2 second hold on top and 2 second hold on the bottom - at least 15 reps per set Seated Calf raise - 3 sets with 2 second hold on top and 2 second hold on the bottom - at least 15 reps per set Forearms Behind the back barbell wrist curls x 3 sets Reverse Preacher Curls supersetted with standing wrist curls x 3 sets Abs Hanging Leg Rasies Crunches on swiss ball Cable Rope Crunches Notes: Today was a mix of smaller bodyparts. It was a nice sunday workout and I am psyched for the week ahead of me!!! Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + CLA 1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA Current Diet: Cut Diet 3500 check out ::: Scivation Books ::: for more info! Current Weight: 194 lbs __________________ __________________ Scivation Promotions Manager/WNBF Professional Natural Bodybuilder *Scivation Employee* www.scivation.com www.primaforce.com www.scivationbooks.com www.wnbf.net Join Team Scivation for FREE: www.teamscivation.com rob@scivation.com

02-12-2008, 04:17 PM	#66
Lando33 Pro Stature Join Date: Jul 2007 Posts: 129 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Last night's workout: 2/11/08 AM Cardio ? 40 minutes on treadmill on empty stomach Sipped on 6 scoops of Xtend before and during cardio. Shoulders & Traps Standing Dumbell Laterals warm-up 20x15 1 30x12 2 35x10 3 40x8 4 40x6 Rear Delt Raises 1 40x12 2 50x10 3 60x8 4 60x6 Seated Military Press 1 135x12 2 155x10 3 185x8 4 185x6 Barbell Clean & Press 1 95x12 2 115x10 3 115x8 Wide-grip upright row 1 95x15 2 95x15 3 115x8 Traps Hammer Strength Shrugs 1 180x15 2 270x12 3 360x10 Dumbbell Shrugs 1 135x12 2 135x12 3 135x12 drop to 65x10 Notes: I changed things up a bit from last week and I did my lateral work before the pressing movements. This was a really nice change and I think I will continue to hit shoulders this way for another couple of weeks. On a seperate note, I am really psyched to go out to the Arnold Classic in a couple of weeks. Not only will this be my first Arnold (which is awesome on its own), I will get the chance to finally meet up with a ton of people I only know through the boards. I hope these next couple of week fly by. Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + CLA 1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA Current Diet: Cut Diet 3500 check out ::: Scivation Books ::: for more info! Current Weight: 194 lbs __________________ __________________ Scivation Promotions Manager/WNBF Professional Natural Bodybuilder *Scivation Employee* www.scivation.com www.primaforce.com www.scivationbooks.com www.wnbf.net Join Team Scivation for FREE: www.teamscivation.com rob@scivation.com

02-20-2008, 08:24 PM	#67
Lando33 Pro Stature Join Date: Jul 2007 Posts: 129 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Last night's workout: 2/12/08 AM Cardio ? 35 minutes on treadmill on empty stomach Sipped on 6 scoops of Xtend before and during cardio. Quads and Hams Smith Machine Squats warm-up 135x15 1 225x15 2 275x12 3 315x10 4 315x10 super sets of wide stance squats with narrow stance 1 225x10 2 225x10 Leg Press Quads Flex sets - supersetted with Sissy Squats on Hack Squat Machine ------the only way I can explain the Leg Press Quad Flex sets is I saw a video on bb.com probably about a year ago where Milos Sarcev took a bunch of bodybuilders and ran them through a Leg training day. He included this superset which consisted of this Leg Press movement. It consisted of using a light weight and just flexing your quads to move the weight up. These reps are done at a 5-count on the way up and another 5 on the way down. They are a killer on their own but in conjunction with the sisy squats on the hack squat machine - they are awesome!!! This was done for 3 sets of 15 reps each!!! Seated Leg Extentions x 3 sets Hams Stiff Legged Deadlifts x 3 sets Lying Leg Curls x 3 sets Notes: I turned what was going to be a mediocre leg day into something a whole lot better. There was a ton of people waiting for the two barbell racks so I had to wait to squat, even after walking to warm-up on the treadmill. I had almost forgotten about these supersets and I'm glad I employed them yesterday afternoon. All that leg training made my carb meal last night very well deserved! Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + CLA 1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA Current Diet: Cut Diet 3500 check out ::: Scivation Books ::: for more info! Current Weight: 194 lbs __________________ __________________ Scivation Promotions Manager/WNBF Professional Natural Bodybuilder *Scivation Employee* www.scivation.com www.primaforce.com www.scivationbooks.com www.wnbf.net Join Team Scivation for FREE: www.teamscivation.com rob@scivation.com

02-20-2008, 08:25 PM	#68
Lando33 Pro Stature Join Date: Jul 2007 Posts: 129 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Last night's workout: 2/13/08 - OFF 2/14/08 AM Cardio ? 35 minutes on treadmill on empty stomach Sipped on 6 scoops of Xtend before and during cardio. v-day workout!!! Chest and Triceps Chest Flat Bench Barbell warm-up 135x15 1 225x12 2 275x10 3 315x6 4 315x8 (2 forced reps) 5 sets @ 225x6 -----------------> You betta believe I was Rollin' on 30's baby! Incline Chest Machine 1 140x15 2 180x12 3 270x6 4 270x4 drop to 140x12 Incline Dumbell Flyes 1 40x12 2 40x12 3 45x10 Standing Cable Crossovers 1 45x15 2 50x12 3 55x12 4 60x10 Dumbell Pull-overs 1 75x12 2 80x10 3 85x10 Triceps: V-bar Cable Pressdown 1 80x12 2 90x10 3 100x8 Tri-set: Dips - Standing Overhead Rope Cable Extention - 1-arm Cable Pressdowns done for 3 sets Reverse Grip Pressdowns x 4 sets Notes: Well, it is safe to say that the Cut Diet is in full effect. Things are going very well. My strength has stayed the same or actually increased over the last 5 weeks and my weight is hovering around 194 lbs. One thing i have learned with this Diet in particular is not to rely on the scale as a means for tracking weight loss. The mirror is always the best judge. I am starting to see forearm and biceps veins during my workout that I have not seen in a couple of months during my bulk. Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + CLA 1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA Current Diet: Cut Diet 3500 check out ::: Scivation Books ::: for more info! Current Weight: 194 lbs __________________ __________________ Scivation Promotions Manager/WNBF Professional Natural Bodybuilder *Scivation Employee* www.scivation.com www.primaforce.com www.scivationbooks.com www.wnbf.net Join Team Scivation for FREE: www.teamscivation.com rob@scivation.com

02-20-2008, 08:26 PM	#69
Lando33 Pro Stature Join Date: Jul 2007 Posts: 129 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Last night's workout: 2/15/08 AM Cardio - 37 Minutes of LI cardio on treadmill Back Weighted Pull-ups BWx15 1 25x12 2 45x10 3 BWx12 Barbell Deadlifts warm-up - 135x15 1 225x15 super setted with close- grip rows 160x12 2 315x12 super setted with close- grip rows 180x10 3 405x8 super setted with close- grip rows 200x8 4 455x1 5 315x8 6 315x8 Wide-grip handle seated rows 1 160x12 2 180x10 3 200x8 Hammer Strength Low Rows 1 2 plates x15 2 3 plates x12 3 3 plates x 12 Seated Pulldowns 1 160xtill failure 2 180xtill failure 3 180xtill failure Behind the Neck Pulldowns Lightweight for 2 sets Biceps Barbell Curls x 3 sets Seated Alternate Dumbell Curls x 3 sets Notes: Awesome back workout last night. The deads felt great and I was even close to hitting a personal record. Maybe, I'll go for it nextime. Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + CLA 1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA Current Diet: Cut Diet 3500 check out ::: Scivation Books ::: for more info! Current Weight: 194 lbs __________________ __________________ Scivation Promotions Manager/WNBF Professional Natural Bodybuilder *Scivation Employee* www.scivation.com www.primaforce.com www.scivationbooks.com www.wnbf.net Join Team Scivation for FREE: www.teamscivation.com rob@scivation.com

02-20-2008, 08:27 PM	#70
Lando33 Pro Stature Join Date: Jul 2007 Posts: 129 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation 2/16/08 - Cardio & Abs - 35 Minutes on treadmill 2/17/08 - OFF 2/18/08 - AM Cardio - 35 minutes on treadmill with 8 scoops of Xtend (lemonade flavor) in my cup On tap for 2nite - Shoulders and Traps!!! __________________ Scivation Promotions Manager/WNBF Professional Natural Bodybuilder *Scivation Employee* www.scivation.com www.primaforce.com www.scivationbooks.com www.wnbf.net Join Team Scivation for FREE: www.teamscivation.com rob@scivation.com

02-20-2008, 08:28 PM	#71
Lando33 Pro Stature Join Date: Jul 2007 Posts: 129 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Last night's workout: 2/18/08 AM Cardio ? 35 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Shoulders & Traps Shoulders Standing Dumbell Lateral Raises warm-up 20x15 1 35x12 2 40x10 3 40x10 4 45x6 Prone Incline Rear Delt Dumbell Raises 1 30x12 2 35x10 3 40x10 4 40x8 Smith Machine Shoulder Press 1 135x20 2 185x12 3 225x8 4 225x8 drop to 185x10 Shoulder Press Machine 1 140x12 2 160x10 3 180x8 4 200x6 drop to 140x8 Barbell Upright Row Superset (wide-grip to narrow grip) x 4 sets Traps: Barbell Shrugs 1 225x15 2 315x12 3 365x10 4 405x8 5 225x10 (5 second hold at peak + 5 second hold on stretch) Notes: Had a great workout last night with shoulders. I was able to generate a very good level on intensity. I am dropping from the 3500 calorie cut diet plan to the 3000 calorie plan in order to shed some additional fat. Cardio is being done 4-5 days a week and I think i am going to make sure I get in 5 good sessions per week. Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + CLA 1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA Current Diet: Cut Diet 3000 check out ::: Scivation Books ::: for more info! Current Weight: 194 lbs __________________ __________________ Scivation Promotions Manager/WNBF Professional Natural Bodybuilder *Scivation Employee* www.scivation.com www.primaforce.com www.scivationbooks.com www.wnbf.net Join Team Scivation for FREE: www.teamscivation.com rob@scivation.com

02-20-2008, 08:29 PM	#72
Lando33 Pro Stature Join Date: Jul 2007 Posts: 129 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Last night's workout: 2/19/08 AM Cardio ? 35 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Quads and Hams Quads: Barbell Squats warm-up #1 135x12 warm-up #2 135x12 1 225x15 2 315x12 3 405x8 4 405x8 drop to 315x8 drop to 225x10 Leg Press 1 540x15 2 630x12 3 720x10 4 720x10 5 810x10 (plus 2 forced reps) 6 810x10 (plus 2 forced reps) Leg Extention 1 90x12 2 110x10 3 130x8 4 70x15 Hams: Standing Leg Curl Machine x 4 sets Seated Leg Curl Machine x 4 sets Notes: After what had been a modified leg routine last week, I was back in the full swing of things last night. My legs felt strong and I had a CRAZY pump by the end of my first exercise. I took a little more time in between sets than I normally do but it was well worth it. I used that extra time to sip some Xtend and regroup so I could throw everything I had into the next set. Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + CLA 1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA Current Diet: Cut Diet 3500 check out ::: Scivation Books ::: for more info! Current Weight: 193 lbs __________________ __________________ Scivation Promotions Manager/WNBF Professional Natural Bodybuilder *Scivation Employee* www.scivation.com www.primaforce.com www.scivationbooks.com www.wnbf.net Join Team Scivation for FREE: www.teamscivation.com rob@scivation.com

02-28-2008, 03:27 PM	#73
Lando33 Pro Stature Join Date: Jul 2007 Posts: 129 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Last night's workout: 2/20/08 - OFF 2/21/08 AM Cardio: 37 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Chest & Triceps Chest: Barbell Incline Bench Press warm-up 135x12 1 225x12 2 245x10 3 275x8 Rollin on 30's - 5 sets of 225x6 Dumbell Flat Bench Press 1 100x10 2 115x8 3 115x8 4 120x6 Flat Bench Dumbell Flyes 1 50x12 2 60x10 3 70x10 Cable Cross Overs 1 50x12 2 60x10 3 70x10 Dips 1 BW+45x10 2 BW+70x8 3 BWx12 Triceps Smith Machine Close-Grip Bench 1 135x12 2 225x8 3 225x8 4 225x6 V-Bar Pressdown 1 80x12 2 100x10 3 120x8 Seated Dumbell Overhead Press 1 80x12 2 90x10 3 100x10 1-arm Standing Dumbell Extentions 1 25x10 2 30x10 Notes: Great workout 2nite. The Rollin' on 30's Incline Bench to start the workout was a great move. I had used the technique in the past on flat bench but I went ahead and applied it to incline bench and I was not disapointed. Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day Primaforce Primal EAA Primaforce Vasocharge Primaforce Nitrocharge Primaforce Beta Alanine Primaforce Max CLA Scivation Sesamin Primaforce Cissus Primaforce Elastamine Primaforce ZMA Multi-vitamin AM Cardio - 8 scoops Xtend + 1 serving of Scivation Dialene 4 Meal 1 - CLA + Sesamin + Cissus + Elastamine + Multi-vitamin Meal 3 - CLA + Sesamin + CLA 1 hour Pre-workout - 2 scoops Primaforce Vasocharge + 1 scoop Nitrocharge During Workout - Scivation Xtend (8 scoops) + 1 scoop PrimaforceBeta Alanine + 1 scoop Primaforce Primal EAA Meal 5 - CLA + Sesamin + Cissius + Elastamine Pre-bed - ZMA Current Diet: Cut Diet 3000 check out ::: Scivation Books ::: for more info! Current Weight: 193 lbs __________________ __________________ Scivation Promotions Manager/WNBF Professional Natural Bodybuilder *Scivation Employee* www.scivation.com www.primaforce.com www.scivationbooks.com www.wnbf.net Join Team Scivation for FREE: www.teamscivation.com rob@scivation.com