Lando33's Hunger For More Log - With Help From Team Scivation - Page 4

Lando33 · 03-21-2008, 03:08 PM

Last night's workout:

3/20/08

Cardio ? NONE

Back and Biceps
Back
Barbell Deadlifts
warm-up 135x10
1 225x15
2 315x12
3 405x8
4 315x10
5 225x15

Barbell Rows
1 225x12
2 225x10
3 225x10
4 225x10

Reverse Grip Pulldowns
1 140x15
2 180x12
3 200x10
4 210x8 drop to 140x10

Close Grip Rows
1 180x10
2 200x8
3 220x6

T-bar Rows
1 2 plates x15
2 3 plates x12
3 4 plates x10
4 5 plates x6

Assisted Wide-grip Pullups
1 BWx8 then 8 more assited
2 BWx8 then 8 more assited
3 BWx8 then 8 more assited

Biceps
Barbell Curls x 5 sets
Incline DB Curls x 3 sets
One-arm Cable Preacher Curls x 3 sets

Notes: "I still have far to go no doubt
But I'm getting closer, getting closer" Getting Closer - Billy Joel

While Marc's quoting gangsta rap, I'm quoting Billy Joel! Seriously though, it was one intense workout and I am one day closer. Each workout counts. With each rep, I come one step closer. When I step on that stage, I will do so knowing I have done every damn thing within my power to bring my best there.

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day - Grape rocks!
Primaforce Primal EAA
Primaforce Vasocharge - Refreshing Berry
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: CHA 2700

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

Current Weight: 190 lbs

Contest Information:
Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
Date: September 13, 2008
Location: Johnson County Community College - Overland Park, Kansas
Show Website: MuscleKC.com

Lando33 · 03-31-2008, 05:33 PM

Last night's workout:

3/21/08

AM Cardio: 40 minutes on treadmill. Sipped on 8 scoops of Xtend

Calves, Forearms & Abs

Calves
Standing Calf Raise x 4 sets
Toe Press on Leg Press Machine x 3 sets
Seated Calf Raise - drop set starting with 5 plates

Forearms
Wrist Crusl/Reverse Curls superset x 3 sets
Dumbell Hammer Curls x 3 sets
Behind the back Barbell Wrist Curls - close grip/wide grip superset x 3 sets

Abs
Hanging Leg Raise x 4 sets
Cable Crunches x 3 sets
Decline Crunches x 2 sets

20 Minutes of low-intensity cardio post-workout
Notes: What a capper to the end of a great week. I am going to hit the gym tomorrow as well for some legs/cardio. 1 week down - 25 to go baby!

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day - Grape rocks!
Primaforce Primal EAA
Primaforce Vasocharge - Refreshing Berry
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: CHA 2700

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

Current Weight: 190 lbs

Contest Information:
Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
Date: September 13, 2008
Location: Johnson County Community College - Overland Park, Kansas
Show Website: MuscleKC.com

Lando33 · 03-31-2008, 05:34 PM

Last night's workout:

3/22/08

Cardio: 30 minutes on treadmill. Done post-workout at a low-impact pace on a 4 incline.

Light Quads & Hams

Tip-Toe Squats on Smith Machine:
warm-up set barx25
1 135x20
2 185x15
3 225x12
4 275x10

Barbell Squats with varied stances
1 wide stance then close stance superset - 135x10each
2 wide stance then close stance superset - 135x10each
3 wide stance then close stance superset - 135x10each

Leg Extention supersetted with Walking Dumbell Lunges
1 130x10 then 40x10 steps
2 150x10 then 40x10 steps
3 170x10 then 40x10 steps
4 210x6 then 40x10 steps

Hams
Stiff Legged Deadlifts
1 135x12
2 185x10
3 225x8
4 225x8

Notes: Had a fantastic saturady leg extention. The Tip-toed squats were a great way to start things off and they really got some blood into my quads, FAST! This week I am going to start the Tri-phase Training program again. I saw some great results the first time around and I can't wait to see what I can do with it during my pre-contest run! I believe I will add some exercises here and there in order to fit what I need to accomplish. Like Marc always says...."the body is not a textbook." I always keep strict accounts of how I am feeling as far as my attitude, strength and energy levels because if they are effected negatively, then I will pull back on what I am doing.....but for now, it's full speed ahead!

On a conditioning note.....my weight has not moved all week. I am currently taking in between 1-2 gallons of water per day and I am using the CHA Diet 's 2700 calorie plan to a T. The funny thing is, I am feeling and looking a tad bit leaner than last week but the scale has stayed the same. This is awesome news and although it is extremely early in my contest prep, it has me thinking that I may come into the show in a very good place! Wait, I take that back.....

I know I am going to come into this show in the best shape of my life. This is my Pro Debut and I only get one shot at this! GAME OVER!

Current Supplements:

Scivation Xtend - Megadose - 20-23 scoops per day - Grape rocks!
Primaforce Primal EAA
Primaforce Vasocharge - Refreshing Berry
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: CHA 2700

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

Current Weight: 190 lbs

Contest Information:
Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
Date: September 13, 2008
Location: Johnson County Community College - Overland Park, Kansas
Show Website: MuscleKC.com

Lando33 · 03-31-2008, 05:36 PM

3/23/08 - REST DAY

3/24/08

AM Cardio ? 40 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Tri-phase Week #1 - Chest & Shoulders
Chest
Flat Bench Barbell Press
warm-up 135x10
1 275x10
2 295x8
3 315x6

Incline Dumbell Press
1 100x10
2 100x8
3 110x6

Weighted Dips
1 BW+90x10
2 BW+90x8
3 BW+90x6

Flat Bench DB Flyes
1 65x10
2 65x10
3 65x10

Shoulders:
Seated DB Press
1 75x10
2 75x8
3 75x6

Leaning 1-arm DB Laterals
1 30x10
2 35x8
3 35x6

Reverse Pec Dec Flyes
1 130x10
2 160x8
3 180x6

Standing DB Front Raise
1 30x10
2 35x8
3 35x6

Abs
Decline Leg Raises x 3 sets
Decline Sit-ups x 3 sets
Hanging Leg Raises x 3 sets

Notes: Today was the start of the Tri-phase program. I ran the program a couple of months ago and Derek suggested that I run it again. I really enjoyed the structure of the program and I believe it will be great in my contest prep training. I will add exercises as I see fit. If I feel like I need to do a little more or I need to substitute an exercise here or there, I will do so. Remember - "THE BODY IS NOT A TEXTBOOK!"

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: CHA 2700

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

Current Weight: 189 lbs

Contest Information:
Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
Date: September 13, 2008
Location: Johnson County Community College - Overland Park, Kansas
Show Website: MuscleKC.com

Lando33 · 03-31-2008, 05:38 PM

Last night's workout:

3/25/08

AM Cardio ? 40 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Tri-Phase Style (Week #1) - Quads, Hams & Calves
Quads:
Deep Barbell Squats
warm-up 135x15
1 225x10
2 275x10
3 315x8
4 375x6
5 275x8

Hack Squats
1 180x10
2 270x8
3 360x6
4 180x10
5 180x6
(10 seconds rest between sets 4 and 5)

Leg Press
1 540x30 reps

Hams:
Lying Leg Curl x 4 sets
Seated Leg Curl x 3 sets

Calves:
Seated Calf Raise x 4 sets
Standing Calf Rasie x 3 sets

Notes: Another awesome leg day in the books. I took my squats extra deep and I rested for a decent amount of time in between sets. All in all, it was a great workout but I plan to hit legs again on Saturday!

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: CHA 2700

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

Current Weight: 189 lbs

Contest Information:
Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
Date: September 13, 2008
Location: Johnson County Community College - Overland Park, Kansas
Show Website: MuscleKC.com

Lando33 · 03-31-2008, 05:39 PM

Last night's workout:

3/26/08

AM Cardio ? 40 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Just Cardio and Abs Baby!

Abs:
Swiss Ball Cunches x 4 sets
V-ups x 3 sets
Cable Crunches x 3 sets

Notes: Like I said above, it was just a day for cardio and abs. Tonight I will hit Back with a vengence. I did a little posing last night and I feel like I am getting leaner a tiny bit every day.

I am also getting in the mode where I start to think about music for my posing routine. Every song I hear, I think about if it would be good to incorperate it into a possible routine. I have a bunch of ideas floating around and I will start to mess around with some music in the next couple of weeks.

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: CHA 2700

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

Current Weight: 189 lbs

Contest Information:
Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
Date: September 13, 2008
Location: Johnson County Community College - Overland Park, Kansas
Show Website: MuscleKC.com

Lando33 · 03-31-2008, 05:41 PM

Last night's workout:

3/27/08

AM Cardio ? 40 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Tri-Phase Style (Week #1) Back and Traps
Back:
Barbell Deadlift
warm-up 135x15
warm-up #2 135x15
1 315x10
2 405x8
3 455x3 - YEAH BUDDY
4 315x10

Wide-grip Pulldown
1 200x10
2 220x8
3 240x6

Barbell Rows
1 225x10
2 245x8
3 275x6

Seated Rows
1 200x10
2 220x8
3 240x6

Dumbell Rows
1 100x10
2 110x8
3 115x6

Pull-ups
1 BWx10
2 BWx8
3 BWx8

Traps:
Barbell Shrugs
1 315x10
2 405x8
3 405x8

Dumbell Shrugs
1 130x10
2 140x8
3 140x8

Notes: Another SICK workout in the books! My back was pumped to the max. I almost took out the camera b/c I wanted to score some deadlift video and I am still pissed I did not do it! 455x3 reps is a pretty decent pull for me, especially when dieting.

This almost wraps up about 2 weeks of contest prep for me. Things are going well. The Diet is spot-on and the training is intense as ever. Tomorrow will mark 24 weeks out. I can feel the focus tightening with every passing day and I can only imagine the possibilites that this 26 week contest prep will bring.

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: CHA 2500

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

Current Weight: 189 lbs

Contest Information:
Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
Date: September 13, 2008
Location: Johnson County Community College - Overland Park, Kansas
Show Website: MuscleKC.com

Lando33 · 03-31-2008, 05:43 PM

Last night's workout:

3/28/08

PM Cardio :35 minutes on treadmill done post-workout

Arms - Tri-phase Style Week #1

Biceps
Standing Barbell Curls
warm up barx15
1 65x12
2 85x10
3 105x8
4 115x6

Seated Preacher Curls
1 75x10
2 95x10
3 105x8
4 105x8

Incline DB Curls
1 30x10
2 40x8
3 40x8

Seated High Bicep Curl Machine x 4 sets

Triceps
Decline Skull Crushers
1 75x15
2 95x12
3 105x10
4 115x8

Cable Pressdowns
1 100x10
2 110x8
3 120x6

Seated Overhead DB Extention
1 80x10
2 90x8
3 110x6

Forearms:
Behind The Back Wrist Curls x 3 sets
Barbell Wrist Curl/Reverse Curl Superset x 3 sets

Notes: SICK PUMP today! It was friday afternoon and there was a intense vibe in the air! I got to hit arms with my friend Gus and we pushed each other beyond what both of us had originally intended. I was so focused and all those little veins that have been sleeping over the past couple of months have started to creep out! Here we go!

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: CHA 2700

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

Current Weight: 189 lbs

Contest Information:
Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International
Date: September 13, 2008
Location: Johnson County Community College - Overland Park, Kansas
Show Website: MuscleKC.com

Lando33 · 06-23-2008, 05:02 PM

Last night's workout: 6/12/08[/b]

PM Cardio ? 40 minutes on treadmill, done post-workout.
Sipped on 8 scoops of Xtend before and during cardio.

Chest & Abs
Chest:
Flat Bench Barbell
warm up x 2 sets of 15
1 315x6
2 275x8
3 245x10
4 225x12

Incline Db Press
1 120x6
2 110x8
3 100x10
4 80x12

Incline Flye x 3 sets

Flat Bench Flye x 3 sets

BW Dips x 4 sets

Abs:
Hanging Leg Raise x 3 sets of 15
Incline crunch x 3 sets of 20
Oblique Crunches x 3 sets of 15 each side

Lando33 · 06-23-2008, 05:03 PM

Last night's workout: 6/13/08[/b]

AM Cardio ? 45 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Just TEH Back, BABY!!!!
Weighted Wide-grip pull-ups
warmup - BWx15
1 BW+45x6
2 BW+35x8
3 BW+25x12
4 BW+10x15

Prone Inlcine DB Rows x 4 sets of 6, 8, 10, 12

Bent Over Barbell Rows
1 315x6
2 275x8
3 245x10
4 225x12

T-Bar Rows
1 4 plates x 6
2 3 plates x 8
3 2 plates x 12
4 2 plates x 15

Seated Close Grip Rows x 4 sets of 6, 8, 10,12

Barbell Deadlifts
1 135x20
2 225x12
3 315x10
4 365x8
5 225x12

Notes: Money in the bank. Progress is being made each and every day. I am feeling very good about where I am at the current time and tomorrow marks the 12 week point. I am going to make a run at this thing like no one's business. There is a long way to go and a lot can happen between now and the time I hit the stage in KC but I really like my chances!

Lando33 · 06-23-2008, 05:04 PM

Last night's workout: 6/13/08[/b]

Post-workout cardio ? 40 minutes on treadmill on empty stomach
Sipped on 8 scoops of Xtend before and during cardio.

Biceps, Triceps, Forearms, & Abs
Biceps
Standing Barbell Curls
1 135x6
2 115x8
3 95x10
4 65x15

Seated (alternating) Inlcine DB Curls
1 55x6
2 40x8
3 35x10
4 25x15

Preacher Curl w/EZ-Bar x 4 sets of 6, 8, 10, 12

High Cable Curls x 4 sets of 8, 12, 15, 15

Triceps
Skull Crushers on Flat Bench x 4 sets of 6, 8, 10, 12

Cable Pressdown x 4 sets of 6, 8, 10, 12

Overhead Cable Rope Extentions x 4 sets of 6, 8, 10, 12

Forearms
Reverse Curls x 3 sets
Behind the back BB Wrist Curls x 3 sets

Abs
Hanging Leg Raises
Decline Sit-ups

Notes: Great Arm day. I was able to work up to a fantastic pump during that workout. It had been a really long time since I have done arms by themselves and who doesn't enjoy a good arm day? The veins were out due to the combo of Vasocharge and the Carb Meal from the night before.

Progress Check - At this point.....in many ways I feel that I am at a better place than I was at 7 weeks out of my show last year and I am at the 12 week point! I am fuller, harder, more vascular and overall leaner - Crazy, right? During the short peroid of time between my last show and the start of prep for this one, I was able to make small improvements in Chest thickness, overall shoulder development and even add a little thickness to my quads and hams.

I will start to think of what my goals are for my next show in the comming weeks. All I know at this point is that things WILL fall into place nicely for my Pro Debut but this does not mean that my foot won't be on the gas until that point. There is a lot to do for my upcomming show and there are still goals to be met!

Lando33 · 06-23-2008, 05:06 PM

Last night's workout: 6/17/08

Post Workout Cardio ? 40 minutes on treadmill
Sipped on 8 scoops of Xtend before and during cardio.

Quads, Hams & Calves
Quads:
Barbell Squats
warmup x 15
1 225x15
2 275x12
3 315x10
4 315x6 drop to 225x10 (pause squats) drop to 135x10 (wide stance) then 135x20 (close stance)

Leg Press - super slow and controlled reps x 4 sets of 12-20
Drop set on last set from 6 plates per side down to 2 plates - sick stuff!!!

Dumbell Lunges
1 40x15
2 50x15
3 70x10

Hams:
Lying Leg Curl - super slow reps w/2 second hold at peak x 4 sets
drop set on last set

DB Stiff Leg-deadlift x 3 sets

Calves:
(close stance) Standing Calves on Squat Machine x 4 sets

Seated Calves x 4 sets - Semper-style drop set on 4th

Notes: These are the days that make you. Full throttle, pump inducing, non-stop LEG HAVOC! Each rep was percise and painful. My quads were completely spent following my last set of Squats but I pushed on through and today I am kicking my feet out in front of me in order to avoid the pain that comes with each step i take!

Post-workout cardio was a great idea and I'm glad I decided to move it from my typcial morning spot to after my leg workout. When it is all said and done, I will have been prepping for this show for close to 1/2 a year. While some aspects of the prep have been easier than previous times (experience will do that) others have been a bit more challenging. Each day I am improving. EAch day brings a new challenge. I will be stage ready at the 2 week point and put on the final touches in the last 14 days.

Lando33 · 06-23-2008, 05:07 PM

Progress pics - taken this morning - post AM Cardio

[/quote]

Lando33 · 06-23-2008, 05:08 PM

6/20/08 - There is always something special that happens when Team Scivation members unite. Marc Lobliner and I represented Scivation this past weekend in Cape Cod, MA for the Team Scivation sponsored OCB Judgement Day.

Friday's workout - Chest, Shoulders & Triceps (this is going off the top of my head- b/c I didn't write a damn thing down....I can recall the exercises but the number of sets were almost too many to count!!!)

Chest:
Flat Bench DB x 5 sets
Incline Hammer Strength Machine x 5 sets
Flat Bench DB Flyes x 4 sets
Cable Cross-overs x 4 sets

Shoulders:
Hammer Strength Behind the Neck Machine x 5 sets
Seated DB Flye x 4 sets
Reverse Pec Deck Flyes x 5 sets

Triceps:
Decline EZ-Bar x 5 sets
Cable V-bar Pressdowns x 4 sets

Post-workout - We got creative, hit up a supermarket and stuck to our contest diets like true champions should. At night we met up James - the owner of an amazing nutrition store called Cape Cod Nutrition.

James also happend to be ready to hit the stage the following morning at the OCB show. James is a recent IFPA pro and one hell of a good guy and his store is off the hook!

03-21-2008, 03:08 PM	#91
Lando33 Pro Stature Join Date: Jul 2007 Posts: 128 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Last night's workout: 3/20/08 Cardio ? NONE Back and Biceps Back Barbell Deadlifts warm-up 135x10 1 225x15 2 315x12 3 405x8 4 315x10 5 225x15 Barbell Rows 1 225x12 2 225x10 3 225x10 4 225x10 Reverse Grip Pulldowns 1 140x15 2 180x12 3 200x10 4 210x8 drop to 140x10 Close Grip Rows 1 180x10 2 200x8 3 220x6 T-bar Rows 1 2 plates x15 2 3 plates x12 3 4 plates x10 4 5 plates x6 Assisted Wide-grip Pullups 1 BWx8 then 8 more assited 2 BWx8 then 8 more assited 3 BWx8 then 8 more assited Biceps Barbell Curls x 5 sets Incline DB Curls x 3 sets One-arm Cable Preacher Curls x 3 sets Notes: "I still have far to go no doubt But I'm getting closer, getting closer" Getting Closer - Billy Joel While Marc's quoting gangsta rap, I'm quoting Billy Joel! Seriously though, it was one intense workout and I am one day closer. Each workout counts. With each rep, I come one step closer. When I step on that stage, I will do so knowing I have done every damn thing within my power to bring my best there. Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day - Grape rocks! Primaforce Primal EAA Primaforce Vasocharge - Refreshing Berry 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: CHA 2700 check out ::: Scivation Books ::: for more info! Current Weight: 190 lbs Contest Information: Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International Date: September 13, 2008 Location: Johnson County Community College - Overland Park, Kansas Show Website: MuscleKC.com __________________ 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

03-31-2008, 05:33 PM	#92
Lando33 Pro Stature Join Date: Jul 2007 Posts: 128 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Last night's workout: 3/21/08 AM Cardio: 40 minutes on treadmill. Sipped on 8 scoops of Xtend Calves, Forearms & Abs Calves Standing Calf Raise x 4 sets Toe Press on Leg Press Machine x 3 sets Seated Calf Raise - drop set starting with 5 plates Forearms Wrist Crusl/Reverse Curls superset x 3 sets Dumbell Hammer Curls x 3 sets Behind the back Barbell Wrist Curls - close grip/wide grip superset x 3 sets Abs Hanging Leg Raise x 4 sets Cable Crunches x 3 sets Decline Crunches x 2 sets 20 Minutes of low-intensity cardio post-workout Notes: What a capper to the end of a great week. I am going to hit the gym tomorrow as well for some legs/cardio. 1 week down - 25 to go baby! Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day - Grape rocks! Primaforce Primal EAA Primaforce Vasocharge - Refreshing Berry 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: CHA 2700 check out ::: Scivation Books ::: for more info! Current Weight: 190 lbs Contest Information: Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International Date: September 13, 2008 Location: Johnson County Community College - Overland Park, Kansas Show Website: MuscleKC.com __________________ 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

03-31-2008, 05:34 PM	#93
Lando33 Pro Stature Join Date: Jul 2007 Posts: 128 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Last night's workout: 3/22/08 Cardio: 30 minutes on treadmill. Done post-workout at a low-impact pace on a 4 incline. Light Quads & Hams Tip-Toe Squats on Smith Machine: warm-up set barx25 1 135x20 2 185x15 3 225x12 4 275x10 Barbell Squats with varied stances 1 wide stance then close stance superset - 135x10each 2 wide stance then close stance superset - 135x10each 3 wide stance then close stance superset - 135x10each Leg Extention supersetted with Walking Dumbell Lunges 1 130x10 then 40x10 steps 2 150x10 then 40x10 steps 3 170x10 then 40x10 steps 4 210x6 then 40x10 steps Hams Stiff Legged Deadlifts 1 135x12 2 185x10 3 225x8 4 225x8 Notes: Had a fantastic saturady leg extention. The Tip-toed squats were a great way to start things off and they really got some blood into my quads, FAST! This week I am going to start the Tri-phase Training program again. I saw some great results the first time around and I can't wait to see what I can do with it during my pre-contest run! I believe I will add some exercises here and there in order to fit what I need to accomplish. Like Marc always says...."the body is not a textbook." I always keep strict accounts of how I am feeling as far as my attitude, strength and energy levels because if they are effected negatively, then I will pull back on what I am doing.....but for now, it's full speed ahead! On a conditioning note.....my weight has not moved all week. I am currently taking in between 1-2 gallons of water per day and I am using the CHA Diet 's 2700 calorie plan to a T. The funny thing is, I am feeling and looking a tad bit leaner than last week but the scale has stayed the same. This is awesome news and although it is extremely early in my contest prep, it has me thinking that I may come into the show in a very good place! Wait, I take that back..... I know I am going to come into this show in the best shape of my life. This is my Pro Debut and I only get one shot at this! GAME OVER! Current Supplements: Scivation Xtend - Megadose - 20-23 scoops per day - Grape rocks! Primaforce Primal EAA Primaforce Vasocharge - Refreshing Berry 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: CHA 2700 check out ::: Scivation Books ::: for more info! Current Weight: 190 lbs Contest Information: Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International Date: September 13, 2008 Location: Johnson County Community College - Overland Park, Kansas Show Website: MuscleKC.com __________________ 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

03-31-2008, 05:36 PM	#94
Lando33 Pro Stature Join Date: Jul 2007 Posts: 128 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation 3/23/08 - REST DAY 3/24/08 AM Cardio ? 40 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Tri-phase Week #1 - Chest & Shoulders Chest Flat Bench Barbell Press warm-up 135x10 1 275x10 2 295x8 3 315x6 Incline Dumbell Press 1 100x10 2 100x8 3 110x6 Weighted Dips 1 BW+90x10 2 BW+90x8 3 BW+90x6 Flat Bench DB Flyes 1 65x10 2 65x10 3 65x10 Shoulders: Seated DB Press 1 75x10 2 75x8 3 75x6 Leaning 1-arm DB Laterals 1 30x10 2 35x8 3 35x6 Reverse Pec Dec Flyes 1 130x10 2 160x8 3 180x6 Standing DB Front Raise 1 30x10 2 35x8 3 35x6 Abs Decline Leg Raises x 3 sets Decline Sit-ups x 3 sets Hanging Leg Raises x 3 sets Notes: Today was the start of the Tri-phase program. I ran the program a couple of months ago and Derek suggested that I run it again. I really enjoyed the structure of the program and I believe it will be great in my contest prep training. I will add exercises as I see fit. If I feel like I need to do a little more or I need to substitute an exercise here or there, I will do so. Remember - "THE BODY IS NOT A TEXTBOOK!" 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: CHA 2700 check out ::: Scivation Books ::: for more info! Current Weight: 189 lbs Contest Information: Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International Date: September 13, 2008 Location: Johnson County Community College - Overland Park, Kansas Show Website: MuscleKC.com __________________ 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

03-31-2008, 05:38 PM	#95
Lando33 Pro Stature Join Date: Jul 2007 Posts: 128 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Last night's workout: 3/25/08 AM Cardio ? 40 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Tri-Phase Style (Week #1) - Quads, Hams & Calves Quads: Deep Barbell Squats warm-up 135x15 1 225x10 2 275x10 3 315x8 4 375x6 5 275x8 Hack Squats 1 180x10 2 270x8 3 360x6 4 180x10 5 180x6 (10 seconds rest between sets 4 and 5) Leg Press 1 540x30 reps Hams: Lying Leg Curl x 4 sets Seated Leg Curl x 3 sets Calves: Seated Calf Raise x 4 sets Standing Calf Rasie x 3 sets Notes: Another awesome leg day in the books. I took my squats extra deep and I rested for a decent amount of time in between sets. All in all, it was a great workout but I plan to hit legs again on Saturday! 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: CHA 2700 check out ::: Scivation Books ::: for more info! Current Weight: 189 lbs Contest Information: Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International Date: September 13, 2008 Location: Johnson County Community College - Overland Park, Kansas Show Website: MuscleKC.com __________________ 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

03-31-2008, 05:39 PM	#96
Lando33 Pro Stature Join Date: Jul 2007 Posts: 128 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Last night's workout: 3/26/08 AM Cardio ? 40 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Just Cardio and Abs Baby! Abs: Swiss Ball Cunches x 4 sets V-ups x 3 sets Cable Crunches x 3 sets Notes: Like I said above, it was just a day for cardio and abs. Tonight I will hit Back with a vengence. I did a little posing last night and I feel like I am getting leaner a tiny bit every day. I am also getting in the mode where I start to think about music for my posing routine. Every song I hear, I think about if it would be good to incorperate it into a possible routine. I have a bunch of ideas floating around and I will start to mess around with some music in the next couple of weeks. 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: CHA 2700 check out ::: Scivation Books ::: for more info! Current Weight: 189 lbs Contest Information: Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International Date: September 13, 2008 Location: Johnson County Community College - Overland Park, Kansas Show Website: MuscleKC.com __________________ 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

03-31-2008, 05:41 PM	#97
Lando33 Pro Stature Join Date: Jul 2007 Posts: 128 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Last night's workout: 3/27/08 AM Cardio ? 40 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Tri-Phase Style (Week #1) Back and Traps Back: Barbell Deadlift warm-up 135x15 warm-up #2 135x15 1 315x10 2 405x8 3 455x3 - YEAH BUDDY 4 315x10 Wide-grip Pulldown 1 200x10 2 220x8 3 240x6 Barbell Rows 1 225x10 2 245x8 3 275x6 Seated Rows 1 200x10 2 220x8 3 240x6 Dumbell Rows 1 100x10 2 110x8 3 115x6 Pull-ups 1 BWx10 2 BWx8 3 BWx8 Traps: Barbell Shrugs 1 315x10 2 405x8 3 405x8 Dumbell Shrugs 1 130x10 2 140x8 3 140x8 Notes: Another SICK workout in the books! My back was pumped to the max. I almost took out the camera b/c I wanted to score some deadlift video and I am still pissed I did not do it! 455x3 reps is a pretty decent pull for me, especially when dieting. This almost wraps up about 2 weeks of contest prep for me. Things are going well. The Diet is spot-on and the training is intense as ever. Tomorrow will mark 24 weeks out. I can feel the focus tightening with every passing day and I can only imagine the possibilites that this 26 week contest prep will bring. 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: CHA 2500 check out ::: Scivation Books ::: for more info! Current Weight: 189 lbs Contest Information: Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International Date: September 13, 2008 Location: Johnson County Community College - Overland Park, Kansas Show Website: MuscleKC.com __________________ 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

03-31-2008, 05:43 PM	#98
Lando33 Pro Stature Join Date: Jul 2007 Posts: 128 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Last night's workout: 3/28/08 PM Cardio :35 minutes on treadmill done post-workout Arms - Tri-phase Style Week #1 Biceps Standing Barbell Curls warm up barx15 1 65x12 2 85x10 3 105x8 4 115x6 Seated Preacher Curls 1 75x10 2 95x10 3 105x8 4 105x8 Incline DB Curls 1 30x10 2 40x8 3 40x8 Seated High Bicep Curl Machine x 4 sets Triceps Decline Skull Crushers 1 75x15 2 95x12 3 105x10 4 115x8 Cable Pressdowns 1 100x10 2 110x8 3 120x6 Seated Overhead DB Extention 1 80x10 2 90x8 3 110x6 Forearms: Behind The Back Wrist Curls x 3 sets Barbell Wrist Curl/Reverse Curl Superset x 3 sets Notes: SICK PUMP today! It was friday afternoon and there was a intense vibe in the air! I got to hit arms with my friend Gus and we pushed each other beyond what both of us had originally intended. I was so focused and all those little veins that have been sleeping over the past couple of months have started to creep out! Here we go! 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: CHA 2700 check out ::: Scivation Books ::: for more info! Current Weight: 189 lbs Contest Information: Name of Show: Kansas City Gold's Natural Classic & WNBF Pro International Date: September 13, 2008 Location: Johnson County Community College - Overland Park, Kansas Show Website: MuscleKC.com __________________ 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

06-23-2008, 05:02 PM	#99
Lando33 Pro Stature Join Date: Jul 2007 Posts: 128 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Last night's workout: 6/12/08[/b] PM Cardio ? 40 minutes on treadmill, done post-workout. Sipped on 8 scoops of Xtend before and during cardio. Chest & Abs Chest: Flat Bench Barbell warm up x 2 sets of 15 1 315x6 2 275x8 3 245x10 4 225x12 Incline Db Press 1 120x6 2 110x8 3 100x10 4 80x12 Incline Flye x 3 sets Flat Bench Flye x 3 sets BW Dips x 4 sets Abs: Hanging Leg Raise x 3 sets of 15 Incline crunch x 3 sets of 20 Oblique Crunches x 3 sets of 15 each side __________________ 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

06-23-2008, 05:03 PM	#100
Lando33 Pro Stature Join Date: Jul 2007 Posts: 128 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Last night's workout: 6/13/08[/b] AM Cardio ? 45 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Just TEH Back, BABY!!!! Weighted Wide-grip pull-ups warmup - BWx15 1 BW+45x6 2 BW+35x8 3 BW+25x12 4 BW+10x15 Prone Inlcine DB Rows x 4 sets of 6, 8, 10, 12 Bent Over Barbell Rows 1 315x6 2 275x8 3 245x10 4 225x12 T-Bar Rows 1 4 plates x 6 2 3 plates x 8 3 2 plates x 12 4 2 plates x 15 Seated Close Grip Rows x 4 sets of 6, 8, 10,12 Barbell Deadlifts 1 135x20 2 225x12 3 315x10 4 365x8 5 225x12 Notes: Money in the bank. Progress is being made each and every day. I am feeling very good about where I am at the current time and tomorrow marks the 12 week point. I am going to make a run at this thing like no one's business. There is a long way to go and a lot can happen between now and the time I hit the stage in KC but I really like my chances! __________________ 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

06-23-2008, 05:04 PM	#101
Lando33 Pro Stature Join Date: Jul 2007 Posts: 128 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Last night's workout: 6/13/08[/b] Post-workout cardio ? 40 minutes on treadmill on empty stomach Sipped on 8 scoops of Xtend before and during cardio. Biceps, Triceps, Forearms, & Abs Biceps Standing Barbell Curls 1 135x6 2 115x8 3 95x10 4 65x15 Seated (alternating) Inlcine DB Curls 1 55x6 2 40x8 3 35x10 4 25x15 Preacher Curl w/EZ-Bar x 4 sets of 6, 8, 10, 12 High Cable Curls x 4 sets of 8, 12, 15, 15 Triceps Skull Crushers on Flat Bench x 4 sets of 6, 8, 10, 12 Cable Pressdown x 4 sets of 6, 8, 10, 12 Overhead Cable Rope Extentions x 4 sets of 6, 8, 10, 12 Forearms Reverse Curls x 3 sets Behind the back BB Wrist Curls x 3 sets Abs Hanging Leg Raises Decline Sit-ups Notes: Great Arm day. I was able to work up to a fantastic pump during that workout. It had been a really long time since I have done arms by themselves and who doesn't enjoy a good arm day? The veins were out due to the combo of Vasocharge and the Carb Meal from the night before. Progress Check - At this point.....in many ways I feel that I am at a better place than I was at 7 weeks out of my show last year and I am at the 12 week point! I am fuller, harder, more vascular and overall leaner - Crazy, right? During the short peroid of time between my last show and the start of prep for this one, I was able to make small improvements in Chest thickness, overall shoulder development and even add a little thickness to my quads and hams. I will start to think of what my goals are for my next show in the comming weeks. All I know at this point is that things WILL fall into place nicely for my Pro Debut but this does not mean that my foot won't be on the gas until that point. There is a lot to do for my upcomming show and there are still goals to be met! __________________ 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

06-23-2008, 05:06 PM	#102
Lando33 Pro Stature Join Date: Jul 2007 Posts: 128 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Last night's workout: 6/17/08 Post Workout Cardio ? 40 minutes on treadmill Sipped on 8 scoops of Xtend before and during cardio. Quads, Hams & Calves Quads: Barbell Squats warmup x 15 1 225x15 2 275x12 3 315x10 4 315x6 drop to 225x10 (pause squats) drop to 135x10 (wide stance) then 135x20 (close stance) Leg Press - super slow and controlled reps x 4 sets of 12-20 Drop set on last set from 6 plates per side down to 2 plates - sick stuff!!! Dumbell Lunges 1 40x15 2 50x15 3 70x10 Hams: Lying Leg Curl - super slow reps w/2 second hold at peak x 4 sets drop set on last set DB Stiff Leg-deadlift x 3 sets Calves: (close stance) Standing Calves on Squat Machine x 4 sets Seated Calves x 4 sets - Semper-style drop set on 4th Notes: These are the days that make you. Full throttle, pump inducing, non-stop LEG HAVOC! Each rep was percise and painful. My quads were completely spent following my last set of Squats but I pushed on through and today I am kicking my feet out in front of me in order to avoid the pain that comes with each step i take! Post-workout cardio was a great idea and I'm glad I decided to move it from my typcial morning spot to after my leg workout. When it is all said and done, I will have been prepping for this show for close to 1/2 a year. While some aspects of the prep have been easier than previous times (experience will do that) others have been a bit more challenging. Each day I am improving. EAch day brings a new challenge. I will be stage ready at the 2 week point and put on the final touches in the last 14 days. __________________ 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

06-23-2008, 05:07 PM	#103
Lando33 Pro Stature Join Date: Jul 2007 Posts: 128 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation Progress pics - taken this morning - post AM Cardio [/quote] __________________ 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

06-23-2008, 05:08 PM	#104
Lando33 Pro Stature Join Date: Jul 2007 Posts: 128 Recipes: 0 Rep Power: 3	Re: Lando33's Hunger For More Log - With Help From Team Scivation 6/20/08 - There is always something special that happens when Team Scivation members unite. Marc Lobliner and I represented Scivation this past weekend in Cape Cod, MA for the Team Scivation sponsored OCB Judgement Day. Friday's workout - Chest, Shoulders & Triceps (this is going off the top of my head- b/c I didn't write a damn thing down....I can recall the exercises but the number of sets were almost too many to count!!!) Chest: Flat Bench DB x 5 sets Incline Hammer Strength Machine x 5 sets Flat Bench DB Flyes x 4 sets Cable Cross-overs x 4 sets Shoulders: Hammer Strength Behind the Neck Machine x 5 sets Seated DB Flye x 4 sets Reverse Pec Deck Flyes x 5 sets Triceps: Decline EZ-Bar x 5 sets Cable V-bar Pressdowns x 4 sets Post-workout - We got creative, hit up a supermarket and stuck to our contest diets like true champions should. At night we met up James - the owner of an amazing nutrition store called Cape Cod Nutrition. James also happend to be ready to hit the stage the following morning at the OCB show. James is a recent IFPA pro and one hell of a good guy and his store is off the hook! __________________ 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

07-18-2008, 01:29 PM	#105
Lando33 Pro Stature Join Date: Jul 2007 Posts: 128 Recipes: 0 Rep Power: 3