Posts Tagged ‘Freak on Wheels’

As of  May  2013  here are my bulk sups and timing.
I make sure I also have a good nutrition plan.

Wake Up:

  • AAEFX Joint ReHab
  • AAEFX CZM
  • BCAA’s
  • AAEFX Test Charge dropper

Breakfast:

  • AAEFX Raspberry Ketones
  • AAEFX HBM
  • AAEFX VitaDrive

 Mid morning:

  • AAEFX Nytric Pro

Lunch:

  • AAEFX Vita Drive
  • Garlic – 1000 IU’s

30 min’s  Pre Work out:

  • AAEFX K-Otic
  • AAEFX i-Rush 475
  • AAEFX HBM
  • AAEFX Test Charge
  • AAEFX GlutaZorb
  • V-D3

 Intra  work out:

  • BCAA’s
  • AAEFX Karbolyn (20g’s)
  • 5g pure baking coca

Post  work out:

 ( at last 2 sets: AAEFX’s Cell Rush, LG-5, LBA )

  • AAEFX HBM
  • AAEFX  NF-Pro ( I alternate between this and AAEFX IGF-33)
  • AAEFX GlutaZorb
  • AAEFX Karbolyn (20 g’s)
  • V-C 500 mg
  • V-E 1000 IU’s

 Supper:

  • AAEFX Raspberry Ketones
  • AAEFX  VitaDrive
  • Fish oil

Later at night:

  • AAEFX Nytric Pro

Bed time:

  • AAEFX Test Charge Aroma Block-R capsule
  • AAEFX ZMA
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Over all (Pro and Amateur) CAREER PLACINGS  50%, if I entered a show, I  placed 1st in my class.

(This is not bragging, just statistic facts)

 16 Shows:

  1st= 8 ,  2nd= 4 ,  3rd= 3

ONLY: 1 out of the 16 shows didn’t place in top 3.  That was my messing up with my peek week.

April 13th, 2013 :

Tournament of Champions, Drug Free Wheelchair

Columbus, Ohio.

Prize money by All American EFX:

$1000.00 for 1st ————- I took 1st.

$300.00 for second

$200.00 for third

Pre Chair:

  • 1999 Midwest Championship. I placed 3rd in the Novice Class
  • 2000 Great Lakes Pro-Qualifier I took 3rd place in the Light Weight Open Class
  • 2000 North East Championships 1st in Open Light Weight Open Class
  • 2000 Midwest Championships 1st Open Light Weight Open Class
  • 2001 Great Lakes Pro-Qualifier2nd Open Light Weight Open Class
  • 2001 WI State Championships 2nd Open Light Weight Open Class
  • 2002 Wisconsin State Championships 1st place Open Light Weight Class
  • 2002 Great Lakes Pro-Qualifier 2nd place Open Class Light Weight Class
  • 2003 Great Lakes Pro-Qualifier 3rd place Open Light Weight Class
  • 2004 Great Lakes Pro-Qualifier2nd place Open Light Weight Class

There was another INBF show in the early 2000’s in there, I totally blew coming in and didn’t place.

11 Shows, Placings in class:  3 =  1st’s , 4 = 2nd’s, 3= 3rd’s.

Post Wheelchair:

(The first 3 shows I did, wheelchair was 1 class, like a “Over All” , but w/c  couldn’t do the shows “Over all” for a card and the w/c “over all” win didn’t give out a Pro card)

  • 2010 INBF US Central Championships 1st Place Wheelchair Class
  • 2010 INBF WI State Championships 1st Place Wheelchair Class
  • 2010 NANBF Mr. Natural Minnesota Physically Challenged 1st Place
  • 2011 INBF Buckeye Classics- Natural Wheelchair Nationals/Pro Qualifier 1st Place (won WNBF Pro card)   (1st Wheelchair Pro in WNBF history)

4  Shows, Placing in class: 4= 1st’s

CAREER Amateur PLACINGS  46.66%, if I entered a show, I place 1st in my class.

(This is not bragging, just statistic facts)

 15 Shows:

  1st= 7 ,  2nd= 4 ,  3rd= 3

ONLY: 1 out of the 15 shows didn’t place in top 3.  

Aug 24th
Home morning Delt workout:
Cable side Delt raises
• 4 sets
Supported Bent Over Rear Delt Cable Raises
• 4 sets
Upright Front Cable Rows
• 6 sets
Daily set total = 14

Aug 25th


“V” Handle Lat Pull Downs
• 4 sets
“V” Handle Low Rows
• 4 sets
Pro Grip Lat pull Downs
• 3 sets
“V” Handle Cable Curls
• 6 sets
Daily total sets = 17

26th OFF

Aug 27th

Bb Flat Presses
• 11 sets
“V” Handle Tri Press Downs
• 4 sets
“V” Handle Reverse Grip Tri Press Downs
• 4 sets
Bb Flat Press S.S. Reverse grip Tri press Downs with “V” Handle
• 5 Super Sets (10 single sets)
Daily sets total = 24 (29 singles)

28th OFF

May 12th

 Delts and Core Workout –  33 sets for the day

20 min’s hand bike.

 “A” Delt only Workout =  14 sets

Low Cable Single Arm Delt Raises =  3-0-3-0 tempo

  1. 10 x 10
  2. 20 x 10
  3. 20 x 10
  4. 20 x 10
  5. 20 x 10
  6. 20 x 10
  7. 20 x 10
  8. 20 x 10
  9. 20 x 10

Low Cable Front Delt Raises =  3-0-3-0 tempo

  1. 20 x 10
  2. 20 x 20

High Cable Single Arm Rear Flies = 3-0-3-0 tempo

  1. 20 x 20
  2. 20 x 20
  3. 20 x 20

 “B” Delts and Abb Workout – 19 sets

H.S. ISO Shoulder Press

  1. 160 x 10
  2. 200 x 10
  3. 290 x 2
  4. 290 x F
  5. 200 x 10
  6. 200 x 10
  7. 210 x 6
  8. 210 x 6
  9. 210 x 5
  10. 160 x 14

Abb Machine (we found a setting that don’t hurt my back).

  1. 70 x w/up
  2. 70 x 10
  3. 90 x 10
  4. 110 x 4
  5. 110 x 2
  6. 90 x 10
  7. 90 x 10

v  Liquid Sups.

  1. 90 x 10
  2. 65 x 22

I love the fact we found a way to hit my Abb’s better.   Post cutting power is coming back a little.     Dedication to nutrition a little off with taste buds still going crazy.  Getting a rain on it and keeping to a reverse diet plan. May have did a little high card jump this week but I can adjust to it.

May 11th

32 sets = Daily Total

“A” Back Workout – 17 sets

Low Cable Single Arm curls =  4-2-3-0 tempo

  • 25 x 10
  • 25 x 10
  • 25 x 10
  • 30 x 10
  • 30 x 10
  • 30 x 10

Low Cable straight Bar Curls = 4-2-3-0 tempo

  • 30 x 20
  • 30 x 20
  • 40 x 20
  • 40 x 20 – speed set

Low Cable Single Arm Curls = 4-2-3-0 tempo

  • 30 x 10
  • 30 x 10

Tri Rope Press Downs = 4-2-3-0 tempo

  • 40 x 15
  • 40 x 15
  • 40 x 15
  • 40 x 15
  • 40 x 15
  • 40 x 15

“B” Arm Workout – 15 sets

Machine Preacher Curls = All Negatives with a goal of a 30 count.

  • 125 x 5
  • 160 x 5
  • 160 x 3
  • 115 x 3
  • 70 x 5
  • 70 x 5

Tri Extension Machine = All Negatives with a 30 count goal.

  • 85 x 10
  • 100 x 8
  • 55 x 5
  • 55 x 8

Db Seated Negatives = 20 count goal

  • 40’s x 5
  • 40’s x 5

v  Liquid sups

  • 40’s x Sat set – regular curls
  • 40’s x Sat set

Db Seated Over Head Tri Extensions

  • 40 x Sat set   

 

May 10th

10 min’s hand bike at wake up.

“A” Back Workout – 12 sets

Lat Pull Downs, Chin-up close grip style, slow and mind muscle control

  • 65 x 15
  • 75 x 15
  • 95 x 15
  • 95 x 15
  • 95 x 15

Stiff Arm Pull Downs, slow with varied position static holds

  • 35 x 10
  • 35 x 15
  • 35 x 15
  • 35 x 15

Lat Pulldowns, Pro Grip, slow, behind the neck

  • 95 x 15
  • 95 x 15
  • 95 x 15

5 min’s hand bike.

 “B” Back Workout – 21 sets

Lat Pulldowns – Wide Grip to front

  • 135 x 10
  • 165 x 10
  • 155 x 10
  • 170 x 10

Lat Pulldowns – “V” Handle

  • 170 x 10
  • 185 x 10
  • 130 x 10  slowwww

H.S. ISO Seated Chest supported Rows (weight per arm)

  • 82 x 10 – both Arms and slow
  • 127 x 10 – both arms
  • 172 x 10 – single arms
  • 217 x 6
  • 172 x 10
  • 127 x 10 back to both arms
  • 82 x 12
  • 82 x 15

Crucifix Lat Pulls

  • 50 x warm up
  • 70 x 8
  • 70 x 15
  • 80 x 20
  • 80 x 13
  • 80 x 15

v  Liquid sups

  • 60 x Sat set
  • 60 x Sat set

 

May 9th

“A” Chest Workout – 10 sets

Bb Flat press

  • 135 x 15
  • 155 x 10
  • 185 x 5
  • 185 x 5
  • 205 x 3
  • 205 x 2
  • 185 x 6
  • 185 x 5
  • 135 x 15
  • 135 x 15

“B” Chest Workout – 20 sets

Smith Machine Incline Presses

  • 135 x 10
  • 185 x 5
  • 185 x 5
  • 185 x 4
  • 185 x 4
  • 165 x 8
  • 145 x 9
  • 135 x 10

Db Incline Flies

  • 30’s x 8
  • 30’s x 9
  • 30’s x 10
  • 30’s x 10

FreeMotion Cable Flies

  • 50 x 20
  • 70 x 8
  • 70 x 10
  • 70 x 10
  • 70 x 10
  • 70 x 10

v  Liquid sups

  • 50 x 15
  • 50 x 15

April 29th

B/W= 134.8  Hard and dry. Very flat.   Cheat meals day.

Core and Bi’s today. 32 total sets.

W/O “A” Saturation

  • 8 sets Bi High Cable seated Bi Curl Downs
  • 2 set  Stiff Arm Pull downs
  • 2 set Pull Downs Chin up grip
  • 3 sets Cable Straight bar Bi curls

Workout “B”

  • 8 sets Abb Crunch Machine
  • 9 sets Db seated curls

 

April 28th

B/W= 135.8  Hard and dry.

Chest and Tri’s today.

W/O “A” Saturation

  • 2 sets Bb Flat Press
  • 1 set close grip Bb Press
  • 1 set Bb Flat Press
  • 4 sets Pro Bar Tri Press Downs

“B” workout

  • 8 sets FreeMotion Upper Pec presses
  • 8 sets FreeMotion Lower Pec presses
  • 8 sets Cable Flies
  • 8 sets Tri flat bar press downs
  • 3 sets Bb presses -1. Reverse grip, 1. Close grip, Reverse grip

Liquid sups

  • 2 sat sets Tri press downs
  • 2 sat sets Machine flies

April 27th

Just 30 min’s cardio

April 26th

 B/W= 136.4

Macro’s: Pro= 175, Carb= 70, Fat= 36

Back and Bi’s today.

“A” workout – Bi’s

Super Sets

  • 3 sets (6 total sets) High Pulley Single Arm Curls S.S. with Low Pullet Straight Bar Bi Curls

Single sets

  • 2 sets Low Pulley Straight Bar Bi Curls
  •  

     Workout “B” – Back and Bi’s

     H.S. ISO Low Row Shrugs

    • 106 x 15
    • 196 x 15
    • 286 x 15
    • 286 x 12
    • 286 x 10
    • 196 x 20

     H.S. ISO Low Rows

    • 196 x 10
    • 286 x 8
    • 286 x 8
    • 286 x 8
    • 196 x 10
    • 196 x 10

     

    H.S. ISO High Row

    • 184 x 8
    • 184 x 10
    • 274 x 8
    • 364 x 8
    • 274 x 10
    • 184 x 10
    • 184 x 10

    FreeMotion Lat Pull Downs

    • 80 x 15
    • 100 x 12
    • 160 x 8
    • 160 x 10
    • 100 x 12
    • 80 x Sat Set 

    Laying High Cable Curl Downs

    • 80 x 10
    • 80 x 10

    Laying Drag Curls

    • 140 x 10
    • Stack x 10
    • 197.5 x 10

    Laying High Cable Curl Downs

    • 140 x 4
    • 100 x 10
    • 70 x Sat Set

    Machine Preacher Curls

    • 65 x 8
    • 140 x 3
    • 140 x 2
    • 65 x 6
    • 65 x 6

    ♦ liquid sups

    • 30 x Sat Set
    • 20 x Sat Set
    • 65 x squeeze

    April 25th

    12 days from Guest posing at the US Cent.

    B/W= 138.4 (day after a Easter re-feeding)

    Macro’s today:  Pro= 175, Carbs= 70, Fat= 36

    Back to “A” (Morning-Saturation) and “B” (Night-Power/Rep Range)   work outs.

     

    Workout “A” – 8 sets

    3 sets Abb Crunches

    3 sets Side Crunches

    2 sets Straight Arm Pull Downs

     

    Workout “B” – 24 sets –   BCAA   Intra  W/O

    Db Front Raises – palm up.

    • 45’s x 5
    • 40’s x 8
    • 40’s x 8
    • 40’s x 8
    • 30’s x 8
    • 30’s x 8
    • 30’s x 8
    • 30’s x 8

    H.S. ISO Shoulder Press

    • 110 x 10
    • 200 x 10
    • 200 x 9
    • 200 x 6
    • 200 x 6
    • 45 x 5 = 5-0-5-0 tempo
    • 45 x Sat set
    • 45 x Sat set

    Machine Extended Arm Reverse Flies 5-1-5-0 tempo alternating with speed sets.

    • 80 x 10
    • 80 x 10
    • 80 x 20- speed
    • 80 x 6
    • 80 x 20- speed
    • 80 x 6

    ♦  Liquid Sups. (Cell Rush, LBA, LG5)

    • 80 x Sat set
    • 80 x Sat set

    Protein  Shake.

    April 9th

    Off everything.  1 hour posing.

    Macro’s:

    • Pro = 175, Carb = 70, Fat = 36

    April 10th

    B/W = 136.0

    Macro’s:

    Pro = 175, Carb = 70, Fat = 36
    This morning I looked hard, like a shrink rapped anatomy chart, but very flat.

    Off weights and cardio, posing 1 hour.

    There will be no cardio.

    April 11th

    Morning B\W = 135.4 Dry and ripped.

    Macro’s: Pro = 175, Carb = 238 , Fat = 36

    Back and Bi day, Low weights, 4-4-4-1 tempo

    • 3 sets H.S. ISO High Row

    • 3 sets H.S. ISO Low Row

    • 3 sets H.S. ISO Seated Rows

    • 3 sets FreeMotion High Cable Curls

    • 4 sets Db Bi Seats Curls.

    Was able to get 30 mins posing in with everything going on.

    April 12th

    Morning B/W = 136.6 Full and a very very little splash over.

    Macro’s: Pro = 175 , Carbs = 238 , Fats = 36

    Chest, Delts, Tri Low weights, 4-4-4-1 Tempo

    • 3 sets H.S. ISO Seated Press

    • 3 sets Machine Extended Arm flies (Seat as low at it went)

    • 3 sets Machine Extended Arm Flies (Seat as as high as it went)

    • 3 sets Machine Extended Arm Reverse Flies

    • 3 sets “Glass Style” Db Delt Raises

    • 3 sets Seated Db Delt Raises (palm up)

    • 3 sets Cable Tri Press Downs – Flat bar, palm down grip

    • 3 sets Cable Tri Press Downs – Flat bar, palms up grip

    1 hour posing tonight.

    April 13th

    B/W = 137.0

    Macro’s = Pro = 175 , Carbs = 160 , Fat = 36   Slight spill over, Back and Bi day.   SLOW reps. 

      April 3rd

     B/W = 137.0

     Macro’s: Pro = 175 , Carb = 80 , Fat = 36

     Back/Traps today. 4-2-4-1 Tempo. Total sets today = 31

    “A”

    • 6 Sets of FreeMotion Lat Pulldowns
    • 3 Sets Chest Supported “T” Bat Rows.
    • 1 Sets of Single arm Chin-Ups
    • 6 Sets of Crucifix Lat Pulls
    • 4 Sets Seated Incline Bench Face up Db Shrugs.

     “B”

    • 2 Sets Pro Grip Lat Pulldowns to back on neck
    • 2 Sets Pro Grip Lat Pulldowns Elbows forward, to front of chest.
    • 4 Sets Weighted Abb Crunches
    • 3 Sets Straight Arm Pull Downs.

    April 4th

     B/W= 137.0

     Macro’s: Pro = 175 , Carb = 80 , Fat = 36  Total Sets today = 32

     “A”

    Packed gym but got 25 Sets and 20 min’s cardio in, and in 70 min’s.

    • 4 Sets “Glass Style” Db Side Delt Raises.
    • 4 Sets of Seated Incline Bench Db Curls
    • 5 Super Sets (10 total sets): Laying Cable Bi Curl Downs Super Set with Laying Tri Tress Outs
    • 5 Sets Reverse Straight Bar Tri Press Downs
    • 2 Sets H.S. ISO Shoulder Presses.

    20 min’s Hand Bike cardio.

     “B”

    • 4 Sets of Tri Sets of Tri Press Downs (overhand, ropes, underhand grip)
    • 3 Sets Straight Bar Low Pulley Bi Curls

     30 min’s Posing

    April 5th

    11 days out.

    B/W = 136.8 this morning.

    Macro’s today:   Pro = 175 , Carb’s = 70 , Fats = 36

    30 min’s hand bike cardio this morning.  Posing threw out the night.  A total of  1.5  hours  at the least. 

    Tomorrow will be a re-feed and Chest day.

    April 6th

    9 days out, last power Chest day

    Body weight this morning = 136.4

    Re-feed macro’s: Pro = 175 , Carb = 180 , Fat = 36

     15 sec breaks between sets, 30 sec break between exercises.

    Total weights for the ISO’s, 20 sets

    H.S. ISO Incline Presses

    • 196 x 5
    • 288 x 3
    • 288 x 2
    • 196 x 8
    • 196 x 5

     H.S. ISO Flat Press

    • 216 x 5
    • 306 x ½ rep
    • 266 x 3
    • 266 x 2
    • 216 x 5
    • 216 x 4

     Machine Extended Arm Flies. 4-4-4-1 tempo

    • 70 x 10
    • 70 x 17 (this sets a speed set)
    • 85 x 10
    • 185 x 8 (this was a killer, back to 4-4-4-1 tempo)

                        * 4-4-4-1 tempo and drop sets from here down.

    • 90 x 10
    • 70 x 10
    • 50 x 10
    • 40 x 10
    • 40 x 10

     1 hour posing tonight.

      April 7th – 8 days out

    B/W (day after re-feed) 136.4

    Macro’s today: Pro = 175, Carb = 80, Fat = 36

     Last Back Power day before show day. 

     15 sec brakes (only long enough for Tammy to add or subtract plates) 23 sets.

     H.S. ISO High Row (7)

    *single arm pulls

    • 92 x 5
    • 137 x 5
    • 182 x 5
    • 272 x 3 = 1/2 reps
    • 182 x 5

    *both arm pulls, squeeze and hold on contraction.

    • 274 x 8
    • 184 x 12

     H.S. ISO Low Rows (6)

    *single arm

    • 98 x 8
    • 188 x 5

    * both arm pulls, squeeze and hold on contraction.

    • 286 x 5
    • 286 x 5
    • 196 x 10
    • 106 x 10

     Db Shrugs, Seated Incline Bench, Face up. (4)

    • 100’s x 12
    • 100’s x 12
    • 100’s x 12
    • 100’s x 12

     FreeMotion Crucifix Lat Pulls (3)

    3-2-4-1 tempo

    • 100 x 10
    • 120 x 10
    • 120 x 10

     FreeMotion Lat Pull Downs (3)

    5-3-5-1 tempo

    • 80 x 10
    • 80 x 16 (had a 30 sec brake)
    • 80 x 8

    1 hour of posing tonight at the least.

    April 8th

    B/W = 135.8

    Macor’s:  Pro = 175 , Carbs = 80 , Fats = 36

    Arms and Delts

    • 7 sets Seated Db Curls
    • 3 sets “Glass Style” Side Db Raises
    • 1 set Palm Up Db Front Raises
    • 2 sets Rope Tri Press Downs
    • 2 sets (whole stack) Straight Bar Tri Press Downs
    • 2 sets Rope Tri Press Downs
    • 4 sets “Glass Style” Reverse Cable Flies
    • 2 sets Rope Tri Press Downs
    • 1 set Reverse Grip Tri Press Downs.

    1 hour posing.

     March 27

    B/W = 138.0  

    30 min’s cardio

    Posing 1 hour.  Look at nutrition plan for peek week.

    March 28th

     19 days out from the Natural Nationals.

    B/W = 137.4

     Macro’s (adjustment) Pro = 175, Crabs = 80, Fats = 36

    I didn’t plan on starting a raise in carbs but with the way weight is dropping and even with a carb raise it will. I started a raise now.

    OK now on to todays W/O.

    Today again a 4-2-4-1 tempo. Rest-pause threw the whole workout. 24 sets. Being a rest-pause I used lighter weights so I could hit 10 reps at the least.

    • 8 Sets of H.S. ISO Horizontal Presses
    • 8 Sets of H.S. ISO Seated Incline Presses
    • 4 Sets Extended Arm Machine Flies
    • 1 Set of E-A Machine Flys – Speed reps (40 reps)
    • 3 Sets back to 4-2-4-1 Tempo

     NO cardio

     Tonight 6 Sets Abb Crunches

    March 29th

    B/W = 137.2
    Macro’s: Pro = 175 , Carbs = 80 , Fats = 36

    Today was a rep range and squeeze 4-1-4-0 tempo work outs.

    “A”

    3 Sets H.S. ISO High Row (Glass grip)
    3 Sets H.S. ISO Seated Rows
    3 Sets H.S. ISO Low Rows
    3 Sets Chest Supported “T” Bar Rows
    3 Sets Db Pull Overs
    3 Sets FreeMotion Lat Pull Downs

    “B”

    3 Sets High Pulley Stiff Arm Pull Downs
    3 Sets Pro Grip Lat Pull Downs to front
    3 Sets Pro Grip Lat Pull Downs to back of neck.

    March 30th

    B/W = 137.0

    36  total sets today.  Arms, Delts and Abbs

    “A”

    • 5 Sets of Db Seated Curls Super Set with Db Flies ( 10 total sets)
    • 5 Sets of Rope Tri Press Downs
    • 4 Sets of Laying Bi Curl Downs Super Set with Laying Tri Press Outs (8 total sets)
    • 3 Sets of Single Arm Preachier Machine Curls for saturation.

     “B”

    •  3 Sets of Cable Curls Super Set with Tri Reverse Grip Flat Bar Press Downs (total 6 sets)
    • 4 Sets weighted Abb Crunches.

     1 hour posing

    March 31st

    Off everything today.  Re-feed,  show day prep testing,  posing on and off all day.   See “Thoughts Today”  later today,  see my thoughts on todays testing.

    April 1st

        B/W = 137.8 (day after re-feed and test)

    Macro’s today:  Pro= 175 , Carb’s = 70 , Fats = 36

     30 mins cardio.

    April 2nd

     B/W= 137.2

     Did chest today. Held off on cardio.

     20 Sets today for “A” workout.

    •  12 Sets of H.S. ISO Incline Press
    • 4 Sets of Cable Cross Over Flies
    • 4 Sets of Decline Bb Presses.

     “B” workout

    •  6 Sets Abb Crunches.

     And 30 min’s of posing.