VA_NEW_GUY Scivation Athlete On A Mission!!! - Page 2

va_new_guy · 08-04-2007, 03:52 PM

Quote:

Originally Posted by DarkFalcon

Gotta admit the whole Scivation team looks fantastic. All you guys are thick and ripped. Must be great to be surrounded by others who can inspire you.

Thanks for the compliment. I believe that we are all really close but at the same time we want to beat each other. With that said, I would not feel bad getting beat by anyone of our guys. I think that is what really keeps us pushing forward in our training. What, I'll stop speaking for everyone else but that is my take on it for the most part. New pics posted later tonight.

va_new_guy · 08-05-2007, 12:56 AM

Last beastly workout and believe me it was a real delt burner!!!!

Warm up Standin DB Press(50 x 2 sets x 12 reps)

Seated DB Press(75 x 2 sets x 10 reps, 1 drop set total 30 reps)

Standing Front Raises(35 x 2 sets x 10 reps, 1 drop set total 30 reps)

Standing Side Lateral Raise(30 x 2 sets x 10 reps, 1 drop set total 30 reps)

Bent over Rear Delt Laterals(25 x 2 sets x 10 reps, 1 drop set total 30 reps)

50 Mins LIT Cardio on treadmill

va_new_guy · 08-05-2007, 12:59 AM

Pics of me in my TS Battle Armor and PWO Pics.

va_new_guy · 08-05-2007, 08:20 PM

Hey everyone. As the title states, it has been a rough 2 months for me. I had 2 deaths in the family last month and this month has started off bad. Everything was going great, Sodium loading was a breeze and worked as advertised. Well early this A.M., my wife and I was awaken by my Mother-In-Law. She was having trouble breathing. We rushed her to the ospital and after some test, it was revealed that she has fluid building in her lungs. I'm no medical genius by any means but I do know that sometimes that can be signs of heart problems. The hospital gave her a room and right now we are waiting to hear from the Doctor. Not sure if she will have to stay for a long period of time or not. Either way, it leaves us with a dilimna(sp?). I don't think she would be able to travel to D.C. by Friday. If that is the case, then I will have to either go at this without my wife or pull out of the show. I don't want to seem inconsiderate and I don't want to pull out and let my time, hardwork and money go down the drain. Entry fees, and Hotels in D.C. are not cheap.

va_new_guy · 08-12-2007, 05:15 PM

Ok, where do I begin? Today is bitter sweet for me. I'm happy to anounce that my Mother-In-Law is home and doing better. I'm still a little afraid because the final diagnosis was Heart Failure. The Docs would not tell us before yesterday because they were afraid that she would not be able to handle it. All in all it was a trying time and I would not have made it through mentally if it were not for my family. I mean my family at home, my Scivation family and my forum family. You guys help me ease my mind and all of our pain.

As everyone that follows my thread know that I pulled out of the Presidential Cup. I saw some pics and it looked like a great show. From what I hear, it was well ran and the competition was good as well. I know that there are many more contest to come and believe me, I'm gunning for a few. I would like to say congrats to all the guys and gals that competed yesterday.

With all that said, it is time to set my sights on the NPC Carolina Clash. I have another OCB show that I have my sights fixed on but I think I better take it one show at a time. I will be using The Cut Diet once again for this prep. After talking to Beast, he wanted me to start my Cut Diet on Monday but I decided to start it yesterday, exactly 10 weeks out. I'm doing things a tad bit different for the next 10 weeks. I will not post pics until the morning of the Clash. I think this will allow me to really concentrate on the task at hand instead of concentrating on the comments that I get whether positive or negative. I will continue to check in with all of Team Scivation with weekly update and pics. After missing this last show, I'm starving and it is time to put it all together and earn my keep.

Sample Diet:

Meal 1
9 egg whites
1 whole egg
3 oz grilled chicken
1.5 cup steamed spinach
4 tsp peanut butter or 12 almonds
6.5 oz PEELED ruby red grapefruit – splenda packets can be used to sweeten if desired
49g protein, 30g carbohydrates, 15g fat

Meal 2
2.25 scoops SUBSTANCE Protein Powder + 5g GlutaForm
2 tbsp peanut butter
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
49g protein, 15g carbohydrates, 15g fat

Meal 3
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
2 tbsp peanut butter or 18 almonds
49g protein, 15g carbohydrates, 15g fat

Meal 4
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
2 tbsp peanut butter or 18 almonds
49g protein, 15g carbohydrates, 15g fat

Meal 5
2.25 scoops SUBSTANCE Protein Powder + 5g GlutaForm
18 almonds
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
49g protein, 15g carbohydrates, 15g fat

Meal 6
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water)
12 oz steamed asparagus
3 oz avocado or 18 almonds
6.5 oz PEELED ruby red grapefruit – splenda packets can be used to sweeten if desired
49g protein, 30g carbohydrates, 15g fat

Protein – 294g = 1176 Calories, Carbohydrates (not including Carbohydrate night) – 120g = 480 Calories,
Fat – 90g = 810 Calories
Total Calories – 2466 Calories NON-carbohydrate night
Total Calories – 2885 Calories – Carbohydrate nights

Every 18th meal is the Carb meal. It is the last meal and it replaces Meal 6.
The Carb Meal must be eaten in this order.
1. 1.5 cups steamed green beans or 12 oz asparagus = 15g carbohydrates

2. ¾ cup oatmeal (measured dry then add water and microwave) = 45g carbohydrates
2 tbsp raisins = 15g carbohydrates
¾ tbsp honey = 15g carbohydrates
4-6 packets splenda for sweetening
18 almonds or 1 tbsp Smart Balance Light butter spread - used in oatmeal = 15g fat

3. 8 oz sweet potato = 60g carbohydrates
2 tbsp peanut butter or almond butter = 15g fat
4-6 packets splenda for sweetening

150g Carbohydrates = 600 Kcals, 30g Fat = 270 Kcals

Supps:

Multivitamin 1 Tablet Take 1 tablet with breakfast
Glutaform Varies Take 5 grams with breakfast, before bed, and with your Protein Shake meals

Workout Nutrition
VasoXplode 1 serving Take 1 serving plus 1 scoop Primal EAA 15-30 minutes pre-workout
Scivation Xtend Sip on 4 scoops during your morning cardio and 8 Scoops of Xtend during your workout+cardio.

Scivation Sesamin 3 Capsules Take 1 Capsule with meals 1, 3, 5
Fish Oil 6 Capsules Take 2 Capsules with meals 1, 3, 5
PrimaForce Max CLA 6 Capsules Take 2 Capsules with meals 2, 4, 6

Anagen 3 Caps Take 1 Capsule with meals 1, 3, 5
Fenotest 4 Caps Take 2 Capsules with meals 1 & 6(30 mins prior to WO)

Elastamine 3 caps 1 cap with meal 2,4,6

va_new_guy · 08-16-2007, 01:02 AM

Diet was spot on today. I'm about to enjoy my refeed after this post. can you say yummy?

Legs

Warm up Hack Squats(sled+90 x 2 sets x 12 reps)

Hack squats(sled+180 x 5 sets x 8 reps)

Stiff Leg Deads(215 x 4 sets x 10 reps)

Single Leg curls(70 x 4 sets x 10 reps)

Step ups(35lbs x 4 sets x 10 reps)

Single Leg Ext.(60 x 4 sets x 10 reps)

Seated Calf Raise(3 plates x 3 sets x 15 reps)

Standing Calf Raise(500 x 3 sets x 15 reps)

A.m. cardio walk to beach
p.m. cardio 45 mins total(15 sprints on bike 30 mins treadmill inclined walk)

20 mins posing practice.

va_new_guy · 08-16-2007, 01:26 AM

Whats up everyone? Today started out rough. I had Duty last night and I stood watch in the Ship's Armory 10:30 p.m.- 6:30 a.m. after working a normal work day. Good thing I had my good ole Vaso/Dialene cocktail.

Chest:

Warm-up Incline DB Press(70 x 2 sets x 12 reps)

Incline DB Press(5 sets x 115, 115, 115, 100, 100 x 8 reps)

Flat Bench BB Press(5 sets x 275,275,245,245,225 x 8 reps) 1st time doing BB presses in months.

Incline DB Flyes(2 sets x 50lbs x 10 reps)

Pec Deck(2 sets x 130 x 10 reps)

Push Ups(Failure)

Abs Circuit supersets Hanging Leg Raises/V-ups/Decline Crunch(3 sets x 15 reps)

45 min Cardio PWO(15 sprints on treadmill and 30 mins LIT)

20 min posing practice.

va_new_guy · 08-17-2007, 12:52 AM

Its that time. My next meal will be an awesome refeed. Can you say, I need this recharge? Great Back workout today. Though I am beat up and tired, I hunkered down and got er done!!!!

Warm-Up Wide Grip Pull-Ups(B/W x 2 sets x 12 reps)

Bent Over Rows(245 x 4 sets x 8 reps)

DB Rows(100 x 4 sets x 8 reps)

Lat Pulldowns(180 x 4 sets x 8 reps)

Low Pulley Rows(200 x 4 sets x 8 reps)

Cable Pulldowns(160 x 4 sets x 8 reps)

DB Shrugs(150 x 4 sets x 12 reps)

Cardio 45 mins LIT(Treadmill)

Bill_Finkbiner · 08-17-2007, 09:49 AM

I'm about to have my refeed too. You, Marc, and I are all on the same cycle and the same path to be SICK FREAKY SHREDDED at the CLASH!!!

va_new_guy · 08-18-2007, 05:41 PM

This post is a day late but I had to squeeze in some (QT) with the Mrs. Its funny because I actually got some extra cadio in. Not like you perverts are thinking. I hate to go shopping with my wife but after coming home and finding enough chicken breast cooked to last me the next couple of days, it was a no brainer. Now, when my wife goes shopping, its alot of walking and alot of stairs. My glutes are still on fire. It was just us, as the kids and Mother-In-Law went out to eat. By the time we got back, I was tired. All I could was eat my last meal and watch T.V. until I passed out.

Arms:

Warm-Up Tricep Pressdowns(110 x 2 sets x 12 reps)

Close Grip Bench Press(260 x 3 sets x 8 reps)

Decline Tricep Extensions(135 x 3 sets x 8 reps)

Tricep Pressdowns (180 x 3 sets x 8 reps)

Dips( B/W x 3 sets x 15 reps)

cardio( 30 mins on stairclimber)

va_new_guy · 08-18-2007, 05:44 PM

Today was an early workout for me. I trained at Gold's Va. Beach with Mike(namtrag) and a couple guys from my ship. I can get away with so many people on delt day because I use all DB's.

This is the 9 & 10 week out mark. I feel great and I think I look awesome. I say that but what does it matter what I think, I will not be one of the judges. Diet this week jumped off without a glitch.

Warm up Seated DB Press(55 x 2 sets x 12 reps)

Seated DB Press(85 x 5 x 6-8 reps)

Front Delt Raises(35 x 4 sets x 8 reps)

Single Arm Standing Side Laterals (20 x 2 sets x 8 reps)

Standing Side Lateral raises( 30 x 2 sets x 8 reps)

Lying rear delt Laterals(20 x 2 sets x 10 reps)

Bent over rear delts(20 x 2 sets x 10 reps)

Cardio 30 mins(15 sprints and the rest was LIT on elliptical)

Like I said earlier, this has been a great productive week. and I'm looking forward to the next 10 weeks.

va_new_guy · 08-18-2007, 05:46 PM

Quote:

Originally Posted by Bill_Finkbiner

I'm about to have my refeed too. You, Marc, and I are all on the same cycle and the same path to be SICK FREAKY SHREDDED at the CLASH!!!

I'm going to be busting my hump but I will get freaky shredded with you guys.

va_new_guy · 08-21-2007, 01:33 AM

Trashed legs today!!!

Warm-up Hack Squats (2 sets x 12 reps)

Hack Squats( 5 sets x 8 reps)

SLDL( 5 sets x 8 reps) Slow and deep

Single Leg Press(4 sets x 10 reps) Deep, knee damn near touching chin

Leg Curls(4 sets x 10 reps)

Leg Extensions( 4 sets x 10 reps)

Standing Calf raise(3 sets x 12 reps)

Seated Calf Raise(3 sets x 12 reps)

30 mins cardio LIT on treadmill and a walk to the beach.

08-05-2007, 08:20 PM	#34
va_new_guy Amateur Join Date: Jun 2007 Location: Va. Beach Posts: 34 Recipes: 0 Rep Power: 0	Rough 2 Months Hey everyone. As the title states, it has been a rough 2 months for me. I had 2 deaths in the family last month and this month has started off bad. Everything was going great, Sodium loading was a breeze and worked as advertised. Well early this A.M., my wife and I was awaken by my Mother-In-Law. She was having trouble breathing. We rushed her to the ospital and after some test, it was revealed that she has fluid building in her lungs. I'm no medical genius by any means but I do know that sometimes that can be signs of heart problems. The hospital gave her a room and right now we are waiting to hear from the Doctor. Not sure if she will have to stay for a long period of time or not. Either way, it leaves us with a dilimna(sp?). I don't think she would be able to travel to D.C. by Friday. If that is the case, then I will have to either go at this without my wife or pull out of the show. I don't want to seem inconsiderate and I don't want to pull out and let my time, hardwork and money go down the drain. Entry fees, and Hotels in D.C. are not cheap. __________________ "Scivation Athlete" http://www.scivation.com/ http://www.primaforce.com/ http://www.teamscivation.com/ http://www.strengthandscience.com/ "If you beat me, It won't be because you out worked me." -Layne Norton "Bigger is not better. Better is better."

08-12-2007, 05:15 PM	#35
va_new_guy Amateur Join Date: Jun 2007 Location: Va. Beach Posts: 34 Recipes: 0 Rep Power: 0	Plan Of Attack Ok, where do I begin? Today is bitter sweet for me. I'm happy to anounce that my Mother-In-Law is home and doing better. I'm still a little afraid because the final diagnosis was Heart Failure. The Docs would not tell us before yesterday because they were afraid that she would not be able to handle it. All in all it was a trying time and I would not have made it through mentally if it were not for my family. I mean my family at home, my Scivation family and my forum family. You guys help me ease my mind and all of our pain. As everyone that follows my thread know that I pulled out of the Presidential Cup. I saw some pics and it looked like a great show. From what I hear, it was well ran and the competition was good as well. I know that there are many more contest to come and believe me, I'm gunning for a few. I would like to say congrats to all the guys and gals that competed yesterday. With all that said, it is time to set my sights on the NPC Carolina Clash. I have another OCB show that I have my sights fixed on but I think I better take it one show at a time. I will be using The Cut Diet once again for this prep. After talking to Beast, he wanted me to start my Cut Diet on Monday but I decided to start it yesterday, exactly 10 weeks out. I'm doing things a tad bit different for the next 10 weeks. I will not post pics until the morning of the Clash. I think this will allow me to really concentrate on the task at hand instead of concentrating on the comments that I get whether positive or negative. I will continue to check in with all of Team Scivation with weekly update and pics. After missing this last show, I'm starving and it is time to put it all together and earn my keep. Sample Diet: Meal 1 9 egg whites 1 whole egg 3 oz grilled chicken 1.5 cup steamed spinach 4 tsp peanut butter or 12 almonds 6.5 oz PEELED ruby red grapefruit – splenda packets can be used to sweeten if desired 49g protein, 30g carbohydrates, 15g fat Meal 2 2.25 scoops SUBSTANCE Protein Powder + 5g GlutaForm 2 tbsp peanut butter 1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus 49g protein, 15g carbohydrates, 15g fat Meal 3 7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water) 1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus 2 tbsp peanut butter or 18 almonds 49g protein, 15g carbohydrates, 15g fat Meal 4 7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water) 1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus 2 tbsp peanut butter or 18 almonds 49g protein, 15g carbohydrates, 15g fat Meal 5 2.25 scoops SUBSTANCE Protein Powder + 5g GlutaForm 18 almonds 1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus 49g protein, 15g carbohydrates, 15g fat Meal 6 7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water) 12 oz steamed asparagus 3 oz avocado or 18 almonds 6.5 oz PEELED ruby red grapefruit – splenda packets can be used to sweeten if desired 49g protein, 30g carbohydrates, 15g fat Protein – 294g = 1176 Calories, Carbohydrates (not including Carbohydrate night) – 120g = 480 Calories, Fat – 90g = 810 Calories Total Calories – 2466 Calories NON-carbohydrate night Total Calories – 2885 Calories – Carbohydrate nights Every 18th meal is the Carb meal. It is the last meal and it replaces Meal 6. The Carb Meal must be eaten in this order. 1. 1.5 cups steamed green beans or 12 oz asparagus = 15g carbohydrates 2. ¾ cup oatmeal (measured dry then add water and microwave) = 45g carbohydrates 2 tbsp raisins = 15g carbohydrates ¾ tbsp honey = 15g carbohydrates 4-6 packets splenda for sweetening 18 almonds or 1 tbsp Smart Balance Light butter spread - used in oatmeal = 15g fat 3. 8 oz sweet potato = 60g carbohydrates 2 tbsp peanut butter or almond butter = 15g fat 4-6 packets splenda for sweetening 150g Carbohydrates = 600 Kcals, 30g Fat = 270 Kcals Supps: Multivitamin 1 Tablet Take 1 tablet with breakfast Glutaform Varies Take 5 grams with breakfast, before bed, and with your Protein Shake meals Workout Nutrition VasoXplode 1 serving Take 1 serving plus 1 scoop Primal EAA 15-30 minutes pre-workout Scivation Xtend Sip on 4 scoops during your morning cardio and 8 Scoops of Xtend during your workout+cardio. Scivation Sesamin 3 Capsules Take 1 Capsule with meals 1, 3, 5 Fish Oil 6 Capsules Take 2 Capsules with meals 1, 3, 5 PrimaForce Max CLA 6 Capsules Take 2 Capsules with meals 2, 4, 6 Anagen 3 Caps Take 1 Capsule with meals 1, 3, 5 Fenotest 4 Caps Take 2 Capsules with meals 1 & 6(30 mins prior to WO) Elastamine 3 caps 1 cap with meal 2,4,6 __________________ "Scivation Athlete" http://www.scivation.com/ http://www.primaforce.com/ http://www.teamscivation.com/ http://www.strengthandscience.com/ "If you beat me, It won't be because you out worked me." -Layne Norton "Bigger is not better. Better is better."

08-16-2007, 01:02 AM	#36
va_new_guy Amateur Join Date: Jun 2007 Location: Va. Beach Posts: 34 Recipes: 0 Rep Power: 0	13 Aug 07 Post Diet was spot on today. I'm about to enjoy my refeed after this post. can you say yummy? Legs Warm up Hack Squats(sled+90 x 2 sets x 12 reps) Hack squats(sled+180 x 5 sets x 8 reps) Stiff Leg Deads(215 x 4 sets x 10 reps) Single Leg curls(70 x 4 sets x 10 reps) Step ups(35lbs x 4 sets x 10 reps) Single Leg Ext.(60 x 4 sets x 10 reps) Seated Calf Raise(3 plates x 3 sets x 15 reps) Standing Calf Raise(500 x 3 sets x 15 reps) A.m. cardio walk to beach p.m. cardio 45 mins total(15 sprints on bike 30 mins treadmill inclined walk) 20 mins posing practice. __________________ "Scivation Athlete" http://www.scivation.com/ http://www.primaforce.com/ http://www.teamscivation.com/ http://www.strengthandscience.com/ "If you beat me, It won't be because you out worked me." -Layne Norton "Bigger is not better. Better is better."

08-16-2007, 01:26 AM	#37
va_new_guy Amateur Join Date: Jun 2007 Location: Va. Beach Posts: 34 Recipes: 0 Rep Power: 0	15 Aug 07 Whats up everyone? Today started out rough. I had Duty last night and I stood watch in the Ship's Armory 10:30 p.m.- 6:30 a.m. after working a normal work day. Good thing I had my good ole Vaso/Dialene cocktail. Chest: Warm-up Incline DB Press(70 x 2 sets x 12 reps) Incline DB Press(5 sets x 115, 115, 115, 100, 100 x 8 reps) Flat Bench BB Press(5 sets x 275,275,245,245,225 x 8 reps) 1st time doing BB presses in months. Incline DB Flyes(2 sets x 50lbs x 10 reps) Pec Deck(2 sets x 130 x 10 reps) Push Ups(Failure) Abs Circuit supersets Hanging Leg Raises/V-ups/Decline Crunch(3 sets x 15 reps) 45 min Cardio PWO(15 sprints on treadmill and 30 mins LIT) 20 min posing practice. __________________ "Scivation Athlete" http://www.scivation.com/ http://www.primaforce.com/ http://www.teamscivation.com/ http://www.strengthandscience.com/ "If you beat me, It won't be because you out worked me." -Layne Norton "Bigger is not better. Better is better."

08-17-2007, 12:52 AM	#38
va_new_guy Amateur Join Date: Jun 2007 Location: Va. Beach Posts: 34 Recipes: 0 Rep Power: 0	Re: VA_NEW_GUY Scivation Athlete On A Mission!!! Its that time. My next meal will be an awesome refeed. Can you say, I need this recharge? Great Back workout today. Though I am beat up and tired, I hunkered down and got er done!!!! Warm-Up Wide Grip Pull-Ups(B/W x 2 sets x 12 reps) Bent Over Rows(245 x 4 sets x 8 reps) DB Rows(100 x 4 sets x 8 reps) Lat Pulldowns(180 x 4 sets x 8 reps) Low Pulley Rows(200 x 4 sets x 8 reps) Cable Pulldowns(160 x 4 sets x 8 reps) DB Shrugs(150 x 4 sets x 12 reps) Cardio 45 mins LIT(Treadmill) __________________ "Scivation Athlete" http://www.scivation.com/ http://www.primaforce.com/ http://www.teamscivation.com/ http://www.strengthandscience.com/ "If you beat me, It won't be because you out worked me." -Layne Norton "Bigger is not better. Better is better."

08-17-2007, 09:49 AM	#39
Bill_Finkbiner Pro Stature Join Date: Jun 2007 Posts: 406 Recipes: 0 Rep Power: 13	Re: VA_NEW_GUY Scivation Athlete On A Mission!!! I'm about to have my refeed too. You, Marc, and I are all on the same cycle and the same path to be SICK FREAKY SHREDDED at the CLASH!!! __________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton

08-18-2007, 05:41 PM	#40
va_new_guy Amateur Join Date: Jun 2007 Location: Va. Beach Posts: 34 Recipes: 0 Rep Power: 0	17 Aug 07 This post is a day late but I had to squeeze in some (QT) with the Mrs. Its funny because I actually got some extra cadio in. Not like you perverts are thinking. I hate to go shopping with my wife but after coming home and finding enough chicken breast cooked to last me the next couple of days, it was a no brainer. Now, when my wife goes shopping, its alot of walking and alot of stairs. My glutes are still on fire. It was just us, as the kids and Mother-In-Law went out to eat. By the time we got back, I was tired. All I could was eat my last meal and watch T.V. until I passed out. Arms: Warm-Up Tricep Pressdowns(110 x 2 sets x 12 reps) Close Grip Bench Press(260 x 3 sets x 8 reps) Decline Tricep Extensions(135 x 3 sets x 8 reps) Tricep Pressdowns (180 x 3 sets x 8 reps) Dips( B/W x 3 sets x 15 reps) cardio( 30 mins on stairclimber) __________________ "Scivation Athlete" http://www.scivation.com/ http://www.primaforce.com/ http://www.teamscivation.com/ http://www.strengthandscience.com/ "If you beat me, It won't be because you out worked me." -Layne Norton "Bigger is not better. Better is better."

08-18-2007, 05:44 PM	#41
va_new_guy Amateur Join Date: Jun 2007 Location: Va. Beach Posts: 34 Recipes: 0 Rep Power: 0	18 Aug 07 Today was an early workout for me. I trained at Gold's Va. Beach with Mike(namtrag) and a couple guys from my ship. I can get away with so many people on delt day because I use all DB's. This is the 9 & 10 week out mark. I feel great and I think I look awesome. I say that but what does it matter what I think, I will not be one of the judges. Diet this week jumped off without a glitch. Warm up Seated DB Press(55 x 2 sets x 12 reps) Seated DB Press(85 x 5 x 6-8 reps) Front Delt Raises(35 x 4 sets x 8 reps) Single Arm Standing Side Laterals (20 x 2 sets x 8 reps) Standing Side Lateral raises( 30 x 2 sets x 8 reps) Lying rear delt Laterals(20 x 2 sets x 10 reps) Bent over rear delts(20 x 2 sets x 10 reps) Cardio 30 mins(15 sprints and the rest was LIT on elliptical) Like I said earlier, this has been a great productive week. and I'm looking forward to the next 10 weeks. __________________ "Scivation Athlete" http://www.scivation.com/ http://www.primaforce.com/ http://www.teamscivation.com/ http://www.strengthandscience.com/ "If you beat me, It won't be because you out worked me." -Layne Norton "Bigger is not better. Better is better."

08-21-2007, 01:33 AM	#43
va_new_guy Amateur Join Date: Jun 2007 Location: Va. Beach Posts: 34 Recipes: 0 Rep Power: 0	Re: VA_NEW_GUY Scivation Athlete On A Mission!!! Trashed legs today!!! Warm-up Hack Squats (2 sets x 12 reps) Hack Squats( 5 sets x 8 reps) SLDL( 5 sets x 8 reps) Slow and deep Single Leg Press(4 sets x 10 reps) Deep, knee damn near touching chin Leg Curls(4 sets x 10 reps) Leg Extensions( 4 sets x 10 reps) Standing Calf raise(3 sets x 12 reps) Seated Calf Raise(3 sets x 12 reps) 30 mins cardio LIT on treadmill and a walk to the beach. __________________ "Scivation Athlete" http://www.scivation.com/ http://www.primaforce.com/ http://www.teamscivation.com/ http://www.strengthandscience.com/ "If you beat me, It won't be because you out worked me." -Layne Norton "Bigger is not better. Better is better."

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