BG/GGs Added to Stack!!

[JC32]

12/30/09

BG -5 caps
WF - 2 scoops
GB - 5 caps
PW - 1 scoop
PI - 1 scoop
GGs - 2 scoops
OT - 6 caps
REDuction PM - 2 caps

Leg Extension: 75 3x12
Hamstring Curls: 75 3x12
DB Bulgarian Split Squat - 25 3x15
BB SLDL - 75 3x12
BB Squats: 65 3x15
DB Lunges - 32.5 3x15
DB Sumo Squats - 40 3x20
DB Reverse Lunges - 32.5 3x15
Standing DB Calf Raises - 40 3x30
Supine Hip Lift with Plate - 10 3x15
** Did some plyo work on the boxes

*1hr run on the beach

Well well... my last day of workouts for 2009. What a year! I feel like this is the year where I finally got it down. I'm here with people I haven't seen since this summer and they said they can't believe how much weight I have put on and how lean I look. They say the biggest thing they noticed is how much I have corrected my posture. I feel I have met and exceeded ALL of my goals. I'm going to take most of the credit (bc I truly have killed myself), but I do think the addition of all these CL products really were a BIG help! Hard work + CL = win! It has only motivated me to see what I can do in 2010. I need to come up with some new ridiculous goal like double my body weight on bench, lol. (Suggestions welcome - challenge me!)

I'm taking the 31st off to celebrate New Years - I've earned it! lol

[JC32]

12/29/09

BG -5 caps
WF - 2 scoops
GB - 5 caps
PI - 1 scoop
PW - 1 scoop
GGs - 2 scoops
OT - 6 caps
REDuction PM - 2 caps

Bench - 95 1x12, 115 3x10
DB Chest Press - 35 3x15
BB Military Press - 70 3x12
Lat Pulldown - 90 3x12
Superset... DB Hammer Curls - 20 3x15; Curl Bar - 37 3x15
Superset... DB Skull Crushers - 15 3x15; Curl Bar Skull Crushers - 52.5 3x15
DB Upright Rows - 20 3x15
Push-Ups (with toes on Swiss Ball) - 3x25
Chin-Ups (spotted) - 3x12
Abs
* 40mile cycling ride by the beach

Again this is a "squeeze-in/maintainence" workout while on the road. I made Anaconda's Golden Gains Bars and shared with the others I've been working out with... they got an enthusiastic 2 thumbs up! They all want muffins next... lol Even though I say that I'm just trying to maintain at this point, I will note that while I may not be going up in weight/reps/sets... I feel this workout is getting easier. So, I'm very anxious to go up when I get back in the gym at home.

[JC32]

12/28/09

BG -5 caps
WF - 2 scoops
GB - 5 caps
PW - 1 scoop
PI - 1 scoop
GGs - 1 scoop
OT - 6 caps
REDuction PM - 2 caps

Leg Extension: 75 3x12
Hamstring Curls: 75 3x12
DB Bulgarian Split Squat - 25 3x15
BB SLDL - 75 3x12
BB Squats: 65 3x15
DB Lunges - 32.5 3x15
DB Sumo Squats - 40 3x20
DB Reverse Lunges - 32.5 3x15
Standing DB Calf Raises - 40 3x30
Supine Hip Lift with Plate - 10 3x15
Abs

*45mile ride cycling along the beach (=awesome!)

Still limited on time and equipment here in FL. So, I'm doing what I can when I can. However, I must say it's super nice to be able to mix up the cardio and some of the exercises. At this point though, I'm sure I'm just maintaining... the real work will start when I get back next week!

[JC32]

12/27/09

BG -5 caps
WF - 2 scoops
GB - 5 caps
PI - 1 scoop
PW - 1 scoop
GGs - 1 scoop
OT - 6 caps
REDuction PM - 2 caps

Bench - 95 1x12, 115 3x10
DB Military Press - 25 3x15
Lat Pulldown - 90 3x12
Superset... DB Bicep Curls - 20 3x12; Curl Bar - 37 3x12
Superset... Reverse Cable Bar - 60 3x12; Cable Bar Press - 70 3x12
DB Shrugs - 20 3x15
Spider Push-Ups - 3x25
Abs
* 45min Run on the beach

I'm down in FL for work, so workouts will be limited for time and types of exercises. I ran in the morning and then had to squeeze in lifting after we had a softball camp all day. Needless to say, if I didn't have WF... I probably wouldn't have had the energy to get in there lol. I will say that I have done these camps for years and typically I have a lot of muscle soreness/stiffness at the end of the day from running around and being on my feet all day. So, I tried using PW throughout the day. It made a big difference (the OT probably helped quite a bit too) and I felt almost 100% every day. Typically, my feet/legs/back are so bad that I'm all crippled up by day 2, lol.

[JC32]

12/24/09

BG -5 caps
WF - 2 scoops
GB - 5 caps
PI - 1.5 scoop
PW - 1 scoop
GGs - 2 scoops
OT - 6 caps
REDuction PM - 2 caps

Bench - 95 1x12, 110 1x10, 115 3x10
DB Chest Press - 35 3x15
Smith Machine Military Press - 90 3x12
Lat Pulldown - 90 3x12
Rows - 85 3x12
Superset... Rope Hammer Curls - 65 3x12; Supermans - 35 3x12
Superset... BB Skull Crushers to Tricep Press - 57.5 3x12; V Bar - 90 3x12
Cable Upright Rows - 55 3x12
Pull-Ups (spotted) - 3x12
Abs
* 45min on Upright Bike

YEAH! Finally got in the gym on Cmas Eve after all the snow! I felt very very good and fresh. Probably because I had several days of recovery. I had the GGs pan***** for breakfast and they were fantastic! On my way to the gym, I got my GG Trivia Contest prizes from CL. So, I had Cmas a little early! Thanks CL! Unfortunately, since I will be out of town for a while for work... I will be finishing my bottles of GB and BB while I'm gone. Hate to be finishing them without being able to go kill it in the gym!

[JC32]

12/21/09

BG -5 caps
WF - 2 scoops
GB - 5 caps
PI - 1 scoop
PW - 1 scoop
GGs - 2 scoops
OT - 6 caps
REDuction PM - 2 caps

Superset... Bench - 70 5x25; DB Chest Press - 25(ea) 5x20
Superset... BB Military Press - 65 4x15; Standing DB Military Press - 25(ea) 4x15
Superset... BB Bicep Curls - 37 3x12; DB Bicep Curls - 25(ea) 3x15
Superset... BB Skull Crushers to Tricep Press - 47 3x15; DB French Press - 15 3x15
Superset... Theraband Rear Delt Flys to Neg. Lateral Raise - 3x15; Sword Pulls - 8(ea) 3x15
Superset... BB Upright Rows - 31 3x12; DB Shrugs - 20(ea) 3x15
Push-ups with Hands on Balance Board - 3x25

Abs
* 60min on Recumbent Bike

Like a lot of others, I got SLAMMED with snow over the weekend. So, getting to the gym was/is impossible. Fortunately, my mom had got me a BB and some plates for Cmas, so she decided to go ahead and let me open them. I don't have the weight that I can use at the gym, so I just did supersets and high reps/sets. I still got a pretty decent workout in. Really love being back on WF. Nothing better than BG/WF/GB pre. They really helped me get motiviated and focused to workout at home (which is pretty boring for me). Still not noticing any difference between GB/GM...

[JC32]

12/18/09

BG -5 caps
WF - 2 scoops
GB - 5 caps
PI - 1.5 scoop
PW - 1 scoop
GGs - 2 scoops
OT - 6 caps
REDuction PM - 2 caps

Bench - 95 1x12, 110 2x10, 115 2x10
DB Chest Press - 35 3x15
BB Military Press - 75 3x12
Lat Pulldown - 90 3x12
Superset... Cable Curls - 50 3x12; Supermans - 35 3x12
Superset... Decline Bench DB Skull Crushers - 15 3x15; Cable Rope - 75 3x12
Cable Upright Rows - 55 3x12
Chin-Ups (spotted) - 3x12
Theraband Rear Delt Flys to Neg. Lateral Raise - 3x15
Push-ups with Hands on Balance Board - 3x25
Abs
* 45min on Elliptical (Total Body Setting)

Once again I was rushed for time. We are suppose to get 6-12in of snow, and I wanted to beat the storm. BUT today I'm back on stims!!! YEAH! What a difference a workout on WF is... Though starting back on 2 scoops was prob. a bit much! Biceps and Rhomboids are killing me already = good! My biceps are so tight they feel flexed even when they aren't! This is what I like to call the BG effect...

[JC32]

12/17/09

BG -5 caps
GG - 3 scoops
GB - 5 caps
PW - 1 scoop
PI - 1 scoop
GGs - 2 scoops
OT - 6 caps
REDuction PM - 2 caps

Leg Extension: 75 3x12
Abduction Machine: 80 3x15
Adduction Machine: 115 3x20
Leg Press/Calf Raises #1: 150 3x15

Bulgarian Split Squat - 25 3x15
Single Leg Deadlift with BB - 45 3x12
Squats (SmithMachine): 70 3x15
Leg Press #2: 295 1x10, 375 1x10, 355 1x10, 335 1x10, 315 1x10, 295 1x10, 275 1x10, 255, 1x10, 235 1x10, 215 1x8, 195 1x8, 175 1x8, 155 1x6, 135 1x6
Leg Pres #2 Calf Raises: 375 3x25
Sumo Press: 245 3x12
Ham Press: 245 2x10
Abs
*45min Upright Bike - Cardio

~First 4 exercises are basically a warmup for 5-12. There are 2 different Leg Press Machines that are at different angles.

Since I haven't made it into the gym for a few leg workouts (and will have several days off), I decided to try to kill myself. lol If I can even walk right in the next few days I'll be shocked! If I'm not crazy sore, I will be terribly disappointed!

[JC32]

12/16/09

BG -5 caps
GG - 3 scoops
GB - 5 caps
PI - 1.5 scoop
PW - 1 scoop
GGs - 2 scoops
OT - 6 caps
REDuction PM - 2 caps

Bench - 95 1x12, 110 2x10, 115 2x10
Incline Chest Press - 75 3x12
Superset... Smith Machine Military Press - 90 3x12; DB Military Press - 25 3x15
Lat Pulldown - 90 3x12
Rows (NarrowGrip) - 90 3x10
Cable Rope Hammer Curls - 70 3x10
EZ Bar Biceps Curl - 42.5 3x10
BB Skull Crushers into Tricep Press - 57.5 3x12
Pull-Ups (spotted) - 3x15
Sword Pulls - 8 3x15
Abs
* Kickboxing for 20min (short on time)

I felt FANTASTIC in this workout. I felt like I was back on WF, lol. Pumps = sick. What I love about BG/GG together is I feel like I can hold this peak contraction so tight and get an incredible burn... but hold it there forever. When I walked out of the gym, I didn't have a muscle that wasn't twitching and all puffed up. I go back on WF/stims Fri... can't wait to see what kinda ridiculous workout I have. Good thing I have a good training partner that puts me on a leash if necessary!!

[JC32]

12/15/09

BG -5 caps
GG - 3 scoops
GB - 5 caps
PI - 1 scoop
PW - 1 scoop
GGs - 1 scoop
OT - 6 caps
REDuction PM - 2 caps

DB Squats - 40 3x25
DB Side Squats - 32.5 3x20
DB Lunges - 32.5 3x15
Sumo Squats - 40 3x20
Reverse Lunges - 32.5 3x15
Standing DB Calf Raises - 40 3x30
DB SLDL - 40 3x15
Bulgarian Split Squat - 25 3x12
Single Leg Squat with Knee Tap - 10 3x15
Supine Hip Lift with Plate - 10 3x15
Abs
* 3x5min on Indo Board

I guess me getting to the gym for legs is going to be an issue now lol. Had to do legs at home because my dog had surgery and I had to be with him. Again, I only had 40lbs DB set (20each) & Indo Board where I am at. I can still fatigue my legs (especially stabilizers) out pretty decently with the unilateral training. The Indo Board can always finish them off if used properly, lol! TOTALLY, looking forward to getting back into the gym tonite!

[JC32]

12/14/09

BG -5 caps
GG - 3 scoops
GB - 5 caps
PI - 1.5 scoop
PW - 1 scoop
GGs - 2 scoops
OT - 6 caps
REDuction PM - 2 caps

Bench - 95 1x15, 110 3x10, 115 1x10
Incline Chest Press - 75 3x10
Smith Machine Military Press - 90 3x12
Lat Pulldown - 90 3x12
Rows (Wide Grip) - 90 3x10
Superset... Supermans - 35 3x12; EZ Bar Biceps Curl - 37.5 3x12
Superset... Decline Bench DB Skull Crushers - 15 3x15; V Bar - 90 3x15
Smith Machine Shrugs - 90 3x10
Super Pullover Machine - 65 3x15
Compound Row Machine - 70 3x15
Abs
*45min Upright Bike

Was a little disappointed that I wasn't really able to go up on anything, but still a solid workout. On Wed. I will probably try to go to 2 sets of 115 on bench. Not sure though bc I've become so obsessed with that that I'm not progressing in other areas as much as I would like. Need to start focusing in on a more balanced workout.

[JC32]

T-Shirt?!? Nobody told me there was a tshirt! lolol

[jiritt0]

12/11/09
SUPER excited to do 115 cleanly. That's 5lbs above body weight, plus its really awesome to see 35's on either side. Feels like I'm doing big boy plates

welcome to the club, did you get your tee shirt?
When you can bench your bodyweight for your age in reps you get a performance tee...






haha..i bet thats really hard.. i might try next week lol

[JC32]

12/11/09

BG -5 caps
GG - 3 scoops
GB - 5 caps
PI - 1.5 scoop
PW - 1 scoop
GGs - 1 scoop
OT - 6 caps
REDuction PM - 2 caps

Bench - 95 2x12, 110 3x10, 115 1x10
DB Chest Press - 35 3x15
Smith Machine Military Press - 90 3x12
Lat Pulldown - 90 3x12
Rows (Narrow Grip) - 90 3x10
Superset... DB Bicep Curls - 20 3x 10; EZ Bar Biceps Curl - 37.5 3x10
Superset... Single Arm Cable Kickbacks - 25 3x12; Single Arm French Press - 15 3x12
Smith Machine Upright Rows - 50 3x10
Theraband Rear Delt Flys - 3x15
Abs
*30min Elliptical (X/C setting)

SUPER excited to do 115 cleanly. That's 5lbs above body weight, plus its really awesome to see 35's on either side. Feels like I'm doing big boy plates, lol. Will be doing a week summary with the new bottles/tubs in a bit.

[JC32]

12/10/09

BG -5 caps
GG - 3 scoops
GB - 5 caps
PI - 1 scoop
PW - 1 scoop
GGs - 1 scoop
OT - 6 caps
REDuction PM - 2 caps

DB Squats - 40 3x25
DB Side Squats - 32.5 3x20
DB Lunges - 32.5 3x15
Sumo Squats - 40 3x20
Reverse Lunges - 32.5 3x15
Standing DB Calf Raises - 40 3x30
DB SLDL - 40 3x15
Single Leg Squat with Knee Tap - 10 3x15
Supine Hip Lift with Plate - 10 3x15
Abs
* 3x5min on Indo Board

Weather was bad this a.m., so I couldn't make it in to the gym. Only had 40lbs DB set (20each) & Indo Board where I am at. So, I had to make do with what I had. But it gave me an opportunity to try out 2 more unilateral leg exercises. That way when I get in the gym I'll have the mechanics down and be able to go up in weight. Tomorrow I will get in the gym dangit, even if my daddy has to drive me! lol