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**cboesger** · 04-20-2007, 05:19 PM

Day 19-Lower Body Workout 6

Cboesger's Bulking By Knowing His Colors!

Day 19-Lower Body Workout 6

Total Workout Time- 1 Hour

Warmup Crunches
1. BW x 35
2. BW x 35
3. BW x 35
4. BW x 35
5. BW x 35
Seated Leg Press
1. 195 x 12
2. 200 x 10
3. 205 x 8
4. 210 x 6
5. 210 x 4
Leg Extensions
1. 95 x 12
DB Lunges
1. 55x 12
2. 60 x 10
3. 65 x 8
4. 65 x 6
5. 70 x 4
Straight Leg Deadlift
1. 115 x 12
Seated Calf Raises
1. 205 x 12
2. 205 x 10
3. 210 x 8
4. 215 x 6
5. 220 x 4
Standing Heal Raises
1. 45 x 12
Stretching

Comments:
WhiteFLOOD-Another good day for energy and focus. Endurance was also at a good level and was able to push myself very nicely. Calves and thighs had very nice vascularity and pumps.

GlycerGrow-Nice fullness feeling in entire lower body and is not just in the calve region any more. Still a sore in the upper body but nothing like it was this morning. Glad to see it working well!

GreenMAGnitude-Strength is still going up and am very pleased with the progress am making.

PurplE WrAAth-Stamina and focus were very good as I stated above and is working well with the WhiteFLOOD. With the soreness that I am feeling now I can�t really say much for its recovery factor today. Hopefully I will feel better for tomorrow�s workout and will �workout� some of the soreness then if I am still feeling it then.

Looking Ahead-Stretching and Light Cardio Saturday

**cboesger** · 04-21-2007, 04:40 PM

Day 20-Stretching With Bands and Light Cardio 6

Cboesger's Bulking By Knowing His Colors!

Day 20-Stretching With Bands and Light Cardio 6

Total Workout Time-55 Minutes

25 Minutes of Stretching With High Tension Resistance Band(Areas Worked Below)
1. Chest
2. Arms
3. Back
4. Hips
5. Hamstrings
6. Quads

Pull-ups
1. 15 x 15
2. 15 x 15
3. 20 x 10
4. 25 x 7*
*Failure

20 Minutes Light Interval Cardio Training
- 5 Min. Level 8
- 3 Min. Level 5
- 2 Min. Level 8
- 3 Min. Level 5
- 2 Min. Level 8
- 3 Min. Level 5
- 2 Min. Level 8

Comments:
WhiteFLOOD-Good energy today with decent focus. Pumps were however very noticeable in calves and chest after cardio and pull-ups.

GlycerGrow-First off I will say that Fullness is still very good in calves and chest. The soreness has gone down a good amount and felt very good after stretching. I think that all I am going to do is just try and do deeper motions and see if that helps.

GreenMAGnitude-Nothing new here, no increases today in pull-ups.

PurplE WrAAth-Stamina and focus were good and really helped out during cardio. Since I did stretching and pull-ups first the boost in energy that I got was much needed. Recovery factor seems to be helping again along with the stretching.

Looking Ahead-Measurement Tomorrow Morning and Then Recovery Day

**cboesger** · 04-22-2007, 05:40 AM

Day 21-Measurements For Beginning Of Week 4

Cboesger's Bulking By Knowing His Colors!

Measurements For Beginning Of Week 4
- Weight:154.5 lbs (+2 lbs)
- Height:6'2" (+0")
- Waist:26.5" (+0")
- Thighs:19.625" (+.125")
- BodyFat:6.5% (+0")
- Calves:13.75" (+.0")
- Chest:38.5" (+.5")
- Forearms:10.875" (+.125")
- Arms/Biceps:12.5" (+0")
- Shoulders:45.375" (+0")
- Hips:30.5" (+0")
- Neck:13.875" (+.0")

Comments: For the fourth week in a row I am seeing good gains. I am up another 2 lbs, which is what I am shooting for per week, and am also up in the ?key muscle areas? while staying steady in the waist and hips. This is a great sign because it more or less means that I am gaining muscle mass. I am very happy with how things are shaping out and all I can do is keep doing what I have been and continue to hope for solid gains and results!

Looking Ahead-Upper Body Workout Monday

**cboesger** · 04-24-2007, 05:47 PM

Day 22-Upper Body Workout 7

Cboesger's Bulking By Knowing His Colors!

Day 22-Upper Body Workout 7

Total Workout Time- 1 Hour 15 Min.

Warmup Crunches
1. BW x 35
2. BW x 35
3. BW x 35
4. BW x 35
Bench
1. 125 x 12
2. 130 x 10
3. 135 x 8
4. 140 x 6
5. 145 x 4
DB Flyes
1. 45 x 12
Wide Grip Lat PullDown
1. 95 x 12
2. 100 x 10
3. 105 x 8
4. 110 x 6
5. 115 x 4
One Arm DB Row
1. 45 x 12
Plate Raise
1. 45 x 12
2. 45 x 12
3. 45 x 12
4. 45 x 12
BB Curl
1. 95 x 12
2. 100 x 10
3. 105 x 8
4. 105 x 6
5. 110 x 4
DB Curl
1. 35 x 12
Overhead DB Press
1. 70 x 12
2. 70 x 10
3. 75 x 8
4. 80 x 6
5. 85 x 4
Tricep Kickbacks
1. 35 x 12
Stretching

Comments:
WhiteFLOOD-Very good pumps and energy today. Vascularity was awesome in my forearms and biceps. Focus was also good along with the energy.

GlycerGrow-Chest was feeling very good today and had great �fullness� during and after my workout.

GreenMAGnitude-While I did not increase in weight much this workout I could still feel some nice strength increases through reps becoming eaiser.

PurplE WrAAth-Recovery is once again going very well and am feeling great all over with soreness to report on.. Stamina and focus are also going very well as usual and seem to be increasing nicely.

Looking Ahead-Lower Body Workout Tuesday

**cboesger** · 04-24-2007, 05:48 PM

Day 23-Lower Body Workout 7

Cboesger's Bulking By Knowing His Colors!

Day 23-Lower Body Workout 7

Total Workout Time- 1 Hour

Warmup Crunches
1. BW x 35
2. BW x 35
3. BW x 35
4. BW x 35
5. BW x 35
Seated Leg Press
1. 195 x 12
2. 200 x 10
3. 205 x 8
4. 210 x 6
5. 215 x 4
Leg Extensions
1. 95 x 12
DB Lunges
1. 60x 12
2. 60 x 10
3. 65 x 8
4. 65 x 6
5. 70 x 4
Straight Leg Deadlift
1. 115 x 12
Seated Calf Raises
1. 205 x 12
2. 210 x 10
3. 210 x 8
4. 215 x 6
5. 220 x 4
Standing Heal Raises
1. 45 x 12
Stretching

Comments:
WhiteFLOOD-Veins were popping out of my calves today and looked great. Got some interesting looks from some of the people in my gym LOL. Energy and focus were good also and got a nice workout because of it.

GlycerGrow-Very good fullness in my calves and thighs. They were rock hard and stayed that way for while after the workout.

GreenMAGnitude-Seeing some good increases in strength and feeling great. Can really feel it working in my thighs and quads.

PurplE WrAAth-Recovery is going well all except for some soreness in my biceps but nothing that bad. Legs feel great along with the rest of my upper body; I am definitely ready for tomorrows stretching and cardio. Drinking it during my workout is really helping me to stay focused and give a boost to stamina. Loving this product!

Looking Ahead-Stretching and Light Cardio Wednesday

**cboesger** · 04-25-2007, 04:36 PM

Day 24-Stretching With Bands and Light Cardio 7

Cboesger's Bulking By Knowing His Colors!

Day 24-Stretching With Bands and Light Cardio 7

Total Workout Time-45 Minutes

25 Minutes of Stretching With High Tension Resistance Band(Areas Worked Below)
1. Chest
2. Arms
3. Back
4. Hips
5. Hamstrings
6. Quads

20 Minutes Light Interval Cardio Training
- 5 Min. Level 8
- 3 Min. Level 5
- 2 Min. Level 8
- 3 Min. Level 5
- 2 Min. Level 8
- 3 Min. Level 5
- 2 Min. Level 8

Comments:
WhiteFLOOD-Very good energy and focus during today�s cardio. Pumps were also good in my calves along with vasculartity. Stamina is also going very well and is increasing nicely.

GlycerGrow-Fullness in calves and chest and is very evident and is feeling great.

GreenMAGnitude-Nothing new to report here but hoping to see some good results tomorrow when I increase the weight on my upper body sets..

PurplE WrAAth-Everything is working very well here today stamina, focus, energy and recovery. No soreness whatsoever in the lower body after a very good workout yesterday. Can�t wait for tomorrows upper body workout, feeling ready for it.

Looking Ahead-Upper Body Workout Thursday

**cboesger** · 04-27-2007, 04:42 PM

Day 26-Lower Body Workout 8

Cboesger's Bulking By Knowing His Colors!

Day 26-Lower Body Workout 8

Total Workout Time- 1 Hour

Warmup Crunches
1. BW x 35
2. BW x 35
3. BW x 35
4. BW x 35
5. BW x 35
Seated Leg Press
1. 195 x 12
2. 200 x 10
3. 205 x 8
4. 210 x 6
5. 215 x 4
Leg Extensions
1. 95 x 12
DB Lunges
1. 60x 12
2. 60 x 10
3. 65 x 8
4. 70 x 6
5. 70 x 4
Straight Leg Deadlift
1. 115 x 12
Seated Calf Raises
1. 205 x 12
2. 210 x 10
3. 215 x 8
4. 215 x 6
5. 220 x 4
Standing Heal Raises
1. 45 x 12
Stretching

Comments:
WhiteFLOOD-Energy and focus were OK today, nothing like that have been but not bad. Pumps however were good and saw some very nice vascularity in my calves..

GlycerGrow-Good fullness and Pumps. I also feel that I need to take in some more water before I go to bed because in the morning I am having a little �cotton mouth� effect.

GreenMAGnitude-Without increasing in weight much today can still feel some nice increases..

PurplE WrAAth-Recovery is still good in the upper body, I thought that this morning that I was going to be quite sore in my biceps but wasn�t at all. Like I said above energy and focus were OK, but this product really helped keep me more focused then I could have been during the workout.

Looking Ahead-Stretching and Light Cardio Saturday

**cboesger** · 04-29-2007, 05:06 AM

Day 28-Measurements For Beginning Of Week 5

Cboesger's Bulking By Knowing His Colors!

Measurements For Beginning Of Week 5
- Weight:157 lbs (+2 lbs)
- Height:6'2" (+0")
- Waist:26.5" (+0")
- Thighs:19.75" (+.125")
- BodyFat:6.5% (+0")
- Calves:13.75" (+.0")
- Chest:38.5" (+0")
- Forearms:10.875" (+0�)
- Arms/Biceps:12.625" (+.125")
- Shoulders:45.375" (+0")
- Hips:31" (+.5�)
- Neck:13.875" (+.0")

Comments:Starting off with I am happy with the nice weight gain once again this week. Gaining like this is becoming a very nice habit and is going to suck when I stop and have to try to figure out what I need to change up. I am very pleased with the increase in my Arms and in my Thighs. The thighs I can feel some great increases in strength here so I am pleased with the increase in size here. Also I am very happy with the increase in size in my Arms and are staring to look impressive, for me at least. Although I am not too happy with the gain in my hips it is expected while on a bulk so I�m not going to worry about it that much. Again very happy overall for another good week of gains and hope to continue seeing this trend in the coming weeks!
(Hopefully in the Transformation Contest

)

Looking Ahead-Upper Body Workout Monday

**cboesger** · 04-30-2007, 05:06 PM

Day 29-Upper Body Workout 9

Cboesger's Bulking By Knowing His Colors!

Day 29-Upper Body Workout 9

Total Workout Time- 1 Hour 15 Min.

Warmup Crunches
1. BW x 35
2. BW x 35
3. BW x 35
4. BW x 35
Bench
1. 130 x 12
2. 135 x 10
3. 135 x 8
4. 140 x 6
5. 145 x 4
DB Flyes
1. 45 x 12
Wide Grip Lat PullDown
1. 95 x 12
2. 100 x 10
3. 105 x 8
4. 115 x 6
5. 120 x 4
One Arm DB Row
1. 45 x 12
Plate Raise
1. 45 x 12
2. 45 x 12
3. 45 x 12
4. 45 x 12
BB Curl
1. 95 x 12
2. 100 x 10
3. 105 x 8
4. 105 x 6
5. 110 x 4
DB Curl
1. 35 x 12
Overhead DB Press
1. 70 x 12
2. 75 x 10
3. 80 x 8
4. 85 x 6
5. 85 x 4
Tricep Kickbacks
1. 35 x 12
Stretching

Comments:
WhiteFLOOD-Great energy and focus today giving me another solid upper body workout. Pumps were also very nice, with good vascularity in forearms and biceps.

GlycerGrow-Still a very good fullness feeling all over. I have a feeling like my biceps are going to be very sore tomorrow but we will see.

GreenMAGnitude-Seeing nice increases still in strength, especially on bench. I am loving the progress I am making so far!

PurplE WrAAth- Good stamina today along with good added focus during my workout. I hope that this helps with the soreness in m biceps so I am not too sore tomorrow. Other then the forearms recovery is still going great.

Looking Ahead-Lower Body Workout Tuesday

**cboesger** · 05-01-2007, 04:44 PM

Day 30-Lower Body Workout 9

Cboesger's Bulking By Knowing His Colors!

Day 30-Lower Body Workout 9

Total Workout Time- 1 Hour

Warmup Crunches
1. BW x 35
2. BW x 35
3. BW x 35
4. BW x 35
5. BW x 35
Seated Leg Press
1. 195 x 12
2. 200 x 10
3. 205 x 8
4. 210 x 6
5. 215 x 4
Leg Extensions
1. 95 x 12
DB Lunges
1. 60x 12
2. 65 x 10
3. 65 x 8
4. 70 x 6
5. 70 x 4
Straight Leg Deadlift
1. 115 x 12
Seated Calf Raises
1. 205 x 12
2. 210 x 10
3. 215 x 8
4. 220 x 6
5. 220 x 4
Standing Heal Raises
1. 45 x 12
Stretching

Comments:
WhiteFLOOD-Very good energy and focus with great endurance as well. Good pump today also in calves and thighs.

GlycerGrow-Fullness is very good in lower body and is making calves look great. Stretching today felt great after workout because of the fullness I felt today. Tomorrows stretching should do wonders for me.

GreenMAGnitude-Ease of reps is feeling very good and should make some nice increases in weight Friday.

PurplE WrAAth-Very good energy and focus during workout and really helped towards the end when I started to feel a but fatigued. Increased Stamina is feeling great and am seeing some nice improvements in my workouts. Recovery feels good in upper body but am a bit sore in my calves and will see how I feel tomorrow.

Looking Ahead-Stretching and Light Cardio Wednesday

**cboesger** · 05-02-2007, 05:06 PM

Day 31-Stretching With Bands and Light Cardio 9

Cboesger's Bulking By Knowing His Colors!

Day 31-Stretching With Bands and Light Cardio 9

Total Workout Time-45 Minutes

25 Minutes of Stretching With High Tension Resistance Band(Areas Worked Below)
1. Chest
2. Arms
3. Back
4. Hips
5. Hamstrings
6. Quads

20 Minutes Light Interval Cardio Training
- 5 Min. Level 8
- 3 Min. Level 5
- 2 Min. Level 8
- 3 Min. Level 5
- 2 Min. Level 8
- 3 Min. Level 5
- 2 Min. Level 8

Comments:
WhiteFLOOD-Very good pumps in calves today, they really seemed to �blow� up. Good energy and focus also, really wanted to up the intensity of the cardio but since I�m trying to gain weight I chose not to.

GlycerGrow-I was quite sore today in my legs and am attributing that to the fullness that I am getting.

GreenMAGnitude-Nothing new here but I am feeling really good about tomorrows workout, can�t wait to bump up the weight on bench.

PurplE WrAAth-Still am feeling good focus and stamina increases here along with the nice added boost of energy right before the cardio. The recovery seems to be coming and going and I think it is because of the GlycerGrow. Not too concerned since it is doing what it is supposed to but it was getting really nice never having much soreness at all.

Looking Ahead-Upper Body Workout Thursday

**cboesger** · 05-03-2007, 05:19 PM

Day 32-Upper Body Workout 10

Cboesger's Bulking By Knowing His Colors!

Day 32-Upper Body Workout 10

Total Workout Time- 1 Hour 15 Min.

Warmup Crunches
1. BW x 35
2. BW x 35
3. BW x 35
4. BW x 35
Bench
1. 130 x 12
2. 135 x 10
3. 140 x 8
4. 140 x 6
5. 145 x 4
DB Flyes
1. 45 x 12
Wide Grip Lat PullDown
1. 95 x 12
2. 100 x 10
3. 105 x 8
4. 115 x 6
5. 120 x 4
One Arm DB Row
1. 45 x 12
Plate Raise
1. 45 x 12
2. 45 x 12
3. 45 x 12
4. 45 x 12
BB Curl
1. 95 x 12
2. 100 x 10
3. 105 x 8
4. 105 x 6
5. 110 x 4
DB Curl
1. 35 x 12
Overhead DB Press
1. 70 x 12
2. 75 x 10
3. 80 x 8
4. 85 x 6
5. 85 x 4
Tricep Kickbacks
1. 35 x 12
Stretching

Comments:
WhiteFLOOD-WOW! Energy today was off the charts. It felt great and was extremely focused and ready to go. Pumps were good in forearms and biceps.

GlycerGrow-Biceps were very sore this morning and was unsure how my workout was going to go because of it. The soreness went down enough before my workout and I was able to get a great workout in and am continuing to get great fullness. Glad to see this product is really working great!

GreenMAGnitude-I really felt the strength increase today with the increase in my bench, it felt great and can really tell that I am making some solid progress.

PurplE WrAAth- Added focus and energy today felt very good and really keeps the workout running smoothly. Right now it is really helping with recovery from rep-to-rep much more so then overall recovery overnight since I have noticed much more soreness lately. While the soreness is nothing unbearable and is not affecting my workouts too much I still thought that I should mention it in my daily write-up.

Looking Ahead-Lower Body Workout Friday

**cboesger** · 05-04-2007, 05:08 PM

Day 33-Lower Body Workout 10

Cboesger's Bulking By Knowing His Colors!

Day 33-Lower Body Workout 10

Total Workout Time- 1 Hour

Warmup Crunches
1. BW x 35
2. BW x 35
3. BW x 35
4. BW x 35
5. BW x 35
Seated Leg Press
1. 195 x 12
2. 200 x 10
3. 205 x 8
4. 210 x 6
5. 215 x 4
Leg Extensions
1. 95 x 12
DB Lunges
1. 60x 12
2. 65 x 10
3. 65 x 8
4. 70 x 6
5. 70 x 4
Straight Leg Deadlift
1. 115 x 12
Seated Calf Raises
1. 205 x 12
2. 210 x 10
3. 215 x 8
4. 220 x 6
5. 220 x 4
Standing Heal Raises
1. 45 x 12
Stretching

Comments:
WhiteFLOOD-Another very good leg workout today, both energy and focus were good is becoming basically habit. Vascularity in caves was very pronounced and was the best it has been in a while.

GlycerGrow-Once again this morning I was very sore in my upper body but was not �hurting� just enough to know what I worked yesterday. Fullness is very good all over especially in the calves today.

GreenMAGnitude-Really feeling good in the leg press reps and I can�t wait until I am ready to start squats again. I feel that I have enough strength right now but know that my form will be awful because of my previous back injury.

PurplE WrAAth-Still loving the increased energy and focus during the workout, it is really keeping me going hard when I get fatigued. The recovery from rep-to-rep is becoming more and more evident with the overnight recovery lessening. While the overnight recovery is not what it has been it is still good because I am able to get into my workout without much soreness at all and is not affecting my workout in a negative way at all.

Looking Ahead-Stretching and Light Cardio Saturday

**cboesger** · 05-05-2007, 05:07 PM

Day 34-Stretching With Bands and Light Cardio 10

Cboesger's Bulking By Knowing His Colors!

Day 34-Stretching With Bands and Light Cardio 10

Total Workout Time-55 Minutes

25 Minutes of Stretching With High Tension Resistance Band(Areas Worked Below)
1. Chest
2. Arms
3. Back
4. Hips
5. Hamstrings
6. Quads

Pull-ups
1. 15 x 15
2. 15 x 10
3. 20 x 10
4. 25 x 6*
*Failure

20 Minutes Light Interval Cardio Training
- 5 Min. Level 8
- 3 Min. Level 5
- 2 Min. Level 8
- 3 Min. Level 5
- 2 Min. Level 8
- 3 Min. Level 5
- 2 Min. Level 8

Comments:
WhiteFLOOD-Good energy and pumps today. Focus wasn�t really there in the beginning but really kicked in about half way through my resistance stretching. I thought that I had the timing aspect down but guess today was different for some reason..

GlycerGrow-The fullness is really going great and is staying with me nicely. Not very sore this morning which was a good feeling. After cadio vascularity in calves was very good as well.

GreenMAGnitude-Nothing new here, didn�t feel like I could add/do more during pull-ups.

PurplE WrAAth-Recovery went very well today and had no soreness in my lower body and was definitely ready to go for cardio. I was quite fatigued after pull-ups today but was given a nice boost right before cardio which helped me get into the mood and push me through it.

Looking Ahead-Measurement Tomorrow Morning and Then Recovery Day

**cboesger** · 05-07-2007, 05:25 PM

Day 35-Upper Body Workout 11

Cboesger's Bulking By Knowing His Colors!

Day 35-Upper Body Workout 11

Total Workout Time- 1 Hour 15 Min.

Warmup Crunches
1. BW x 35
2. BW x 35
3. BW x 35
4. BW x 35
Bench
1. 130 x 12
2. 135 x 10
3. 140 x 8
4. 140 x 6
5. 145 x 4
DB Flyes
1. 45 x 12
Wide Grip Lat PullDown
1. 95 x 12
2. 100 x 10
3. 105 x 8
4. 115 x 6
5. 120 x 4
One Arm DB Row
1. 45 x 12
Plate Raise
1. 45 x 12
2. 45 x 12
3. 45 x 12
4. 45 x 12
BB Curl
1. 95 x 12
2. 100 x 10
3. 105 x 8
4. 105 x 6
5. 110 x 4
DB Curl
1. 35 x 12
Overhead DB Press
1. 70 x 12
2. 75 x 10
3. 80 x 8
4. 85 x 6
5. 85 x 4
Tricep Kickbacks
1. 35 x 12
Stretching

Comments:
WhiteFLOOD-Vascularity was awesome veins were popping out all over my forearms and biceps. Energy and focus are still very good and came at the right time so I am just assuming that last times �miss-timing� was just a fluke.

GlycerGrow-No soreness this morning at all but felt very full in my upper body. Fullness was very good after the workout along with good vasculatiry as mentioned above.

GreenMAGnitude-No increase in weight today but felt good and will hopefully bump up the weight a bit Thursday for at least the last set of bench and pull-down.

PurplE WrAAth-Recovery felt great this weekend after Saturday. The rep-to-rep recovery is also going very well and am still getting some very intense workouts because of it. Focus is still very high and stamina is going well with it. Also no soreness right now but like last time I didn�t feel it until the next morning so we will see.

Looking Ahead-Lower Body Workout Tuesday