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REBORN1
01-01-09, 9:57 pm
this will be a continuation of my past "journey"....i figure a new year, a new set of circumstances i decided it was time for a new one, i am preparing for the upcoming football season

stats:
Ht; 6'5
Wt:295
BF:15-17%...i keep doing my own calipers and its in that range
Bench: 365x3
Squat: 500x3
Clean: 315x5
40: 5.45
PRO A: 4.65
Vertical: 26''

goals:
my goals for going into camp are
wt: 285-295
BF: 12-14%
Bench: 405x3
Squat: 550x3
Clean: 350-365x3
40:5.2
Pro A: 4.5
Vertical: 28-30''

Diet:i am going off of macros basically, i have been reading alot about body recomposition and read a lot of lyle mcdonalds articles about body recomposition, also read a few fat loss for athlete articles by top trainers out there so my diet will look like this for awhile, protein will be based off of LBM and fats are 25% of total calories(3000) and the remaining are carbs

Meal One
50g protein
50g carbs
20g fat
Mean Two
50g protein
50g carbs
20g fat
Meal Three(preworkout)
50g protein
50g carbs
20g fat
Meal Four(postworkout)
torrent or straight waxy maize
48g shake after torrent
Meal Five
50g protein
Meal Six
50g protein
Meal Seven
50g protein
20g fat

-greens with atleast 3 of the meals more likely 4 or 5
-trying a recomp basically with this diet, if i lose too much too fast ill up my calories just slightly
-also i am avoiding any fats for a few hours after the torrent b.c i read that using fats within a certain amount of time of increasing your insulin PWO can lead to fat gains, obviously i am trying to lose fat and increase my LBM

supplements
-1 pack in the A.M
-1 pack of Omegas will be worked into the diet
-Additional creatine in PWO shake
-Beta Alanine
-ZMA
-Intra-aid
-Green Tea Extract

dominate77
01-01-09, 10:32 pm
everything looks good man, you'll dominate if you go into camp with those kind of numbers

REBORN1
01-02-09, 3:20 pm
45mins of conditioning then lifting

bench press-5 seconds up, 5 seconds down, 3 sets 185x8<-----incredible stretch and burn
bent over rows: 3sets 225x8
upright rows: 3sets 135x10
d.b shoulder press: 3sets 70x10
split squats: BW 3setsx15 each leg
RDL: 3 sets 225x12

dominate77
01-02-09, 5:37 pm
45mins of conditioning then lifting

bench press-5 seconds up, 5 seconds down, 3 sets 185x8<-----incredible stretch and burn
bent over rows: 3sets 225x8
upright rows: 3sets 135x10
d.b shoulder press: 3sets 70x10
split squats: BW 3setsx15 each leg
RDL: 3 sets 225x12

oh god fuck that shit. 5 seconds up 5 down hurt so bad, i only did like 1 set because i was so frustrated with the weight lol. good day man

REBORN1
01-02-09, 7:34 pm
Meal One
24g protein in water
8 egg whites
2 slices wheat bread
1 cup oatmeal
5 slices turkey bacon
Meal Two
2 cans of tuna
1tbsp omega mayo
4 slices wheat bread
Meal Three
48g protein
2tbsp natty p.b
1 cup oatmeal
Meal Four
torrent
48g protein
Meal Five
8 oz chicken breast
Meal Six
8 oz chicken breast
Meal Seven
48g casein protein
2 tbsp natty p.b

Pizzalamp
01-02-09, 7:43 pm
good to have u back man
im subbd here

REBORN1
01-02-09, 8:31 pm
good to have u back man
im subbd here

thanks pizza, you have any critiques on the diet? im trying to find ezkiel(sp)bread by me but i havent found any yet

REBORN1
01-03-09, 9:29 pm
Meal One
4 egg whites
2 slices wheat bread
3 slices turkey bacon
protein pancakes
Meal Two
8 oz top round
8oz yam
Meal Three
8oz Top Round
1/4 cup brown rice
Meal Four
Shrimp
1/4 brown rice
Meal Five
Shrimp
Meal Six
8 oz chicken breast
Meal Seven
48g casein
2tbsp natty pb

dominate77
01-04-09, 12:05 am
shrimp is dank, i love seafood. i just went out to dinner for my birthday and had calamari as an appetizer, so fuckin good

Pizzalamp
01-04-09, 2:12 pm
thanks pizza, you have any critiques on the diet? im trying to find ezkiel(sp)bread by me but i havent found any yet

maybe add some good fats in like olive oil?
check health food stores foe ezekiel bread

REBORN1
01-05-09, 7:18 pm
ladders and conditioning pre-workout

bench: 5 secs up 5 secs down 3sets 185x10
lat raise: 3setsx25
front rasie: 3setsx15
standing db press: 60x10x3
lat pulldwons: 3sets 250x8 last set
upright rows: 130x10x3
split squats: BWx15x3
RDL: 225x12x3

REBORN1
01-06-09, 10:35 pm
Meal One
6 egg whites
5 slices turkey bacon
2 pieces ezkiel bread
2 protein pancakes
Meal Two
8 oz 93% ground turkey
1 WW wrap
Meal Three
8 oz chicken breast
1/2 cupr brown rice
Meal Four
8 oz 93% lean ground turkey
Meal Five
8 oz chicken breast
Meal Six
8 oz chicken breast
Meal Seven
48g casein
2 tbsp natty p.b

dominate77
01-06-09, 10:57 pm
everything looking good dude.

really like ladders, we usually do them in body d

dominate77
01-07-09, 9:07 pm
whose your money on tomorrow bro?

REBORN1
01-07-09, 9:39 pm
whose your money on tomorrow bro?

idk man i think its gonna be a good game, its tough to ow i mean say right now teebow and bradford are the best two college quarterbacks right now, and both defenses are good....right now id say oklahoma but i could go either way with arguing who could win

REBORN1
01-07-09, 9:41 pm
standing military press: 135x10,155x10,175x10
d.b shrugs: 125x15,125x15,125x15
upright row: 1 set to failure
incline bench: 5 secs up, 5 secs down 155x8x2
d.b flat bench: 110x12
ss
dips BWxfailure
ss
push ups to failure
leg circuit: 3setsx15 on leg press,extension, curls

dominate77
01-09-09, 10:05 am
standing militarys are tough shit

great game last night...it would be so sick if florida and usc played now

REBORN1
01-10-09, 6:12 pm
standing militarys are tough shit

great game last night...it would be so sick if florida and usc played now

yea bro it was a great game, tebow is a great player, florida was so much faster than oklahoma....i wish they had a playoff somehow, i mean i like the bowl games and all but so there is no arguments after the season

REBORN1
01-10-09, 6:14 pm
flat bench press: 3 sets 5secs up, 5 secs down 185x8x3
flat db bench: 110x10x3
db rows: 110x10x3
incline db bench: 95x10x3
rear delt row: 100x10x3
split squats: BWx20x2
ss
walking lunges 45lb d.bsx 40ydsx2

dominate77
01-10-09, 11:15 pm
good job reborn.

what has your conditioning been looking like? need some ideas

REBORN1
01-11-09, 12:55 pm
good job reborn.

what has your conditioning been looking like? need some ideas

most of the time its just sprints, with some change of direction things like that...also ran a few 300 yard shuttles those are great for conditioning

REBORN1
01-12-09, 11:05 pm
flat bench press: 5 up 5 down 3setsx8reps
seated rows(rope): 3setsx10reps
standing military: 3setsx8reps
upright rows: 3setsx8reps
shrugs: 3 setsx15reps
bb curls: 3sets 8-10 reps

REBORN1
01-12-09, 11:07 pm
Meal One
protein WW pancake
Meal Two
8 oz. chicken breast
8 oz sweet potato
Meal Three
Torrent
48g protein
Meal Four
8 oz Pork Tenderloin
Meal Five
8 ozPork Tenderloin
Meal Six
1/4 cup almonds
Meal Seven
48gprotein
2 tbsp p.b

REBORN1
01-14-09, 9:56 pm
d.b incline: 3 sets 8,8,5
lat pulldown: 3sets 12,10,8
lat raises: 3 sets 15reps
front raises 3 sets 15reps
shoulder press: 3sets 10 reps
split squat: 3 sets 15reps each leg
ss
rdl: 3 sets 15reps

dominate77
01-14-09, 11:50 pm
how you feeling training so often? you feel like your recovering well?

REBORN1
01-15-09, 12:01 am
how you feeling training so often? you feel like your recovering well?

defintley....im actually really surprised im not more tired or weak later on in the week

forgot to add that i did some conditioning before lifts and on the days i dont lift(tuesday and thursday) ive been doing HIIT cardio...ive been resting up on the weekends and im feelin great

dominate77
01-15-09, 12:57 am
nice. just wondering because i've been reading about how whole body routines are better for football players.

REBORN1
01-19-09, 11:18 am
flat bench: 5 up, 5 down 3x8
upright row: 3x10
cable fly: 3x15
bent over BB row: 3x10
split squats: BW+50lb D.Bs 3x15 each leg
ss
leg curls: 3x15

extra tricep work
dips:BW 3x15
skull crushers: 135 3x10
pushdowns: 2xfailure

REBORN1
01-23-09, 4:13 pm
sorry i couldnt update this week boys, had a death in the family and didnt have a lot of free time, i was able to get a lift in on monday and today, and was able to run yesterday...i have decided to stop using intra aid...i feel good using it during my workout, but towards the end, it starts to make me feel bloated and gasy, i drink plenty of water along with the intr aid

todays lift
flat bench: 5up,5down 3x8
bent over rows: 2sets last set 275x8 drop to 225x10
incline d.b press: 3setsx10
cable rows w. rope attachment: 2 sets last set 280x8 drop to 200x15
flyes: 1x30 15full rep, 15 half rep
shrugs: ran the rack
leg extensions: 3setsx15
leg curls: 2setsx15
rdl with d.bs: 1x15

extra work: in between sets i jumped rope for 45seconds, sort of as a conditioning session
bb curls: 2x8
hammer curls:2x8
d.bcurls: 2x8
1set wrist curls
3 trips of farmers walk with 110 d.bs, 1 time 60yds, 2 times for 40yds, 1 time for 20yds

dominate77
01-24-09, 1:09 am
intense bro. Keep up those farmers walks, those things are fuckin great

Sorry to hear about your familys lost man.

REBORN1
01-25-09, 8:46 pm
its been shitty the last week or so because of everything that is going on but heres how it looked today

January 25th 2009
Meal One
6 egg whites
1 whole egg:
2 turkey sausages
WW Bread:
Meal Two
8 oz 88% lean ground beef
WW Bread
1 banana:
Meal Three
8 oz 88% lean ground beef
WW Brea
1 banana:
Meal Four
Oats: 1/2cup
Protein: 1 scoop
PB: 2tbsp
Chicken: 6 oz
Meal Five
Chicken:8 oz
Protein Cookie:
Meal Six
Turkey Breast: 6 oz
WW Bread:

not enough protein, prolly a little high on the fat, and had carbs too late, and were lower than my normal daily intake

REBORN1
01-25-09, 8:48 pm
intense bro. Keep up those farmers walks, those things are fuckin great

Sorry to hear about your familys lost man.

thanks bro

those farmers walks are insane, i hadnt dont them in awhile so i forgot how much they burned, i was gonna go heavier right off the bat but i figured i better wait and see

dominate77
01-26-09, 12:19 am
looks pretty good to me bro. You ever eat cottage cheese? that shit is great, 30 grams of protein in 1 cup. it's that good slow digesting protein so i always eat about 1 1/2 cups before bed...try it some time if you haven't yet

REBORN1
01-26-09, 6:11 pm
bench press: 5 up, 5 down...3x8...moved up to 225 today
standing military: 2x8
up right row(cable):3x10
d.b incline:3x10
lat raise:2x15
front raise:2x15
split squats: 3x15 each leg
RDL: 3x15

extra work
barbell curls: 2x8x135
dips: 2x15xBW
d.b curls:2x10x45
skull crushers:2x10x135

dominate77
01-26-09, 11:05 pm
nice work, 225 for 5 up 5 down would be hell

REBORN1
01-27-09, 8:26 am
nice work, 225 for 5 up 5 down would be hell

it is, you feel so much of a stretch and a pump...i love the days where we do it with flyes, by the end of the workout my chest feels like its going to rip apart

REBORN1
01-28-09, 12:52 pm
workouts are suppose to get changed around today....we'll see

REBORN1
01-28-09, 8:50 pm
bench press: 5up, 5down 2x10
shrugs:2x15
push press:2x8
incline d.b:3x10
upright row:3x10
lat raise:2x15
front raise:2x15

circuit
2 setsx15 on everything
leg press
leg extension
leg curl

REBORN1
01-30-09, 4:50 pm
hang cleans: 3x8...just to get the form back
barbell squats ass to bench then up 3x10....same just to get form back
d.b bench: 2x10
pull ups: BWx6,5,3
lat raises:2x15
seated d.b shoulder press: 2x8
up right row: 3x10

leg circuit...one leg at a time
leg extensions: 2x15
leg curls: 2x15
leg press: 2x15

dominate77
01-31-09, 12:20 am
just light weights today? is that pretty much a box squat your doing?

REBORN1
01-31-09, 12:29 pm
just light weights today? is that pretty much a box squat your doing?

just light weights on the squat and clean everything else was heavy, i keep forgettin to post weights ill get them up again....and yea its basically a box squat, maybe a little lower than the boxes ive seen guys use

REBORN1
02-03-09, 8:03 am
flat bench: 3sets 225x8 5 up 5 down
db rows: 2 sets 125x10
standing d.b shoulder press: 2 sets 75x10
d.b delt row: 2 sets 100x8

leg circuit, single leg 2x15
leg extension
leg curl
leg press

dominate77
02-03-09, 7:32 pm
nice, did standing bb shoulder presses yesterday and can pretty much tell 75's would be insanely hard....Pretty good exercise in my opinion

REBORN1
02-05-09, 5:46 pm
lat raises: 1 rep 10 seconds rest 2 reps 10 second rest 3 reps etc. etc up to 8
seated d.b shoulder press: 80x12
incline bb press: 225x8-10
upright rows:135x16
chest pass w/ med ball, push up between the time the ball hits the wall and comes back for 10

^^^^no rest between anything

leg circuit 2x15 single leg
leg press
leg curl
leg extension

REBORN1
02-06-09, 2:54 pm
cleans: worked up to 265x5...not bad for the first time in 4 full months
squats: again light weight 3x15
pullups:8,6,4
seated shoulder press:2x10x90
upright rows: 2x10x135
close grip bench: 185x10, 225x14

dominate77
02-06-09, 8:00 pm
nice job, keep up the cleans bro

REBORN1
02-10-09, 8:08 pm
flat bench: 3x5x315
push press:2x8x185
incline d.b press:2x8x110
upright row:2x12x135
shrugs:2x15x315
lat pulldowns:2x15x240

leg circuit single leg 2x15
leg press
extension
curl

dominate77
02-10-09, 8:57 pm
heavy shit bro, you're not doing 5 up, 5 down with the 3 plates though right?

REBORN1
02-10-09, 9:28 pm
heavy shit bro, you're not doing 5 up, 5 down with the 3 plates though right?

HELL NO lol....but now that you say that, i will see if we can work that in, in a few months....but i have been thinkin about doing it on my close grip bench at the end of the week, and maybe throwing in some rack lockouts and such...i NEED to get my triceps stronger

dominate77
02-10-09, 10:33 pm
nice

i'm in the same boat. it's either my shoulders or triceps, but my bench ain't shit because of them