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Enforcer
07-29-13, 1:16 pm
13 weeks out. Here I go again. The road to my next show: The Gold's Classic, October 26, 2013. My first two shows went better than I could have ever imagined. I won my class in both shows but failed twice to win the overall. Now I am hungrier than ever and will dedicate everything I have to this show. I can't wait to get up on stage again. I have had a lil over a solid year of training and dieting under my belt without competing. I feel I have had the best "offseason" of my training to date. I have added quality size and strength during that time span. I can't wait to see how it all unfolds on stage. I will be posting my daily thoughts, training, and diet here. Today is day one. So stop by often to see how things are going, and I promise you that I will be busting my ass day in and day out and will not holding anything back.

Enforcer
07-29-13, 1:22 pm
Meal 1: 6 egg whites, 4 ounces of beef, 1 cup of oatmeal
Meal 2: 4 egg whites, 5 ounces of chicken, 8 ounces of sweet potato
Meal 3: 12 ounces of beef, 3/4 cup of brown rice, 1 cup of greens
Meal 4: 12 ounces of fish (flounder), 1 cup of brown rice, 1 cup of greens
Meal 5: 3 scoops of Universal Ultra Iso Whey
Meal 6 (postworkout): 12 ounces of chicken, 3/4 cup of white rice

Enforcer
07-29-13, 1:23 pm
9:00 AM- Worlds Gym

2 servings of Atomic 7 intra

Cardio:
20 minutes on the stairmaster

Abs:
Machine Crunches: 4 x 20
Lying Incline In and Outs: 4 x 20

2 packs of Nitro post

Enforcer
07-29-13, 1:29 pm
Animal Pak: 1 pack with Meal 1
Animal Omega: 1 pack with Meal 2
Animal Nitro: 2 packs after my cardio/abs/calves session, 2 packs postworkout
Animal Flex: 1 pack with Meal 6
Universal Ultra Iso Whey: 1 scoop as soon as I wake up right before I start cooking Meal 1, 3 scoops as Meal 5
Universal Atomic 7: 2 servings during my cardio, 2 servings intra workout, and 1 serving PWO

MRmichael.hooker
07-29-13, 1:32 pm
Good luck man!!! Always subbed into your contest journeys. You know you've got the overall this go around

Chase "BIG COUNTRY" Browning
07-29-13, 1:49 pm
Ah, nice. Can't wait to follow along in here. I'll see you onstage, hopefully in the overall posedown.

deanna7272
07-29-13, 9:27 pm
Subbed in for the madness...

Big C
07-29-13, 10:04 pm
Oh yeah brother. I'm all in. I have no doubt I will be visiting this thread for any kick in the ass I may need.

RedlegDbell
07-29-13, 10:13 pm
Best of luck my man! What's your approximate weight at this point?

Christman
07-29-13, 11:10 pm
I'll be keeping an eye on this, can't wait to see you win it all this time.

Big Wides
07-30-13, 9:15 am
Animal Pak: 1 pack with Meal 1
Animal Omega: 1 pack with Meal 2
Animal Nitro: 2 packs after my cardio/abs/calves session, 2 packs postworkout
Animal Flex: 1 pack with Meal 6
Universal Ultra Iso Whey: 1 scoop as soon as I wake up right before I start cooking Meal 1, 3 scoops as Meal 5
Universal Atomic 7: 2 servings during my cardio, 2 servings intra workout, and 1 serving PWO

Simple and effective....

Enforcer
08-01-13, 3:03 pm
Good luck man!!! Always subbed into your contest journeys. You know you've got the overall this go around

Thanx brotha, I sure as hell hope so, gonna bust my ass to make sure that happens


Ah, nice. Can't wait to follow along in here. I'll see you onstage, hopefully in the overall posedown.

Oh shit nice bro, lookin forward to seeing you there


Subbed in for the madness...

Thanx D, you have always been such a great support for me

Enforcer
08-01-13, 3:05 pm
Oh yeah brother. I'm all in. I have no doubt I will be visiting this thread for any kick in the ass I may need.

Thanx C, always great to have you in my corner


Best of luck my man! What's your approximate weight at this point?

Thanx bro, and I started at 260


I'll be keeping an eye on this, can't wait to see you win it all this time.

Thanx bro, def. gonna do everything I can to make that happen


Simple and effective....

Thats exactly how I like to keep it

Enforcer
08-01-13, 3:09 pm
10:00 PM- Work Gym

2 servings of Atomic 7 intra

Back:
Standing Lat Pulldowns: 2 warmups, 2 x 10, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
Seated Pulldowns: 2 x 10, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
Bent Over BB Rows (off the floor): 3 x 8
One Arm DB Rows: 2 x 10,6, double drop x 8,10
Seated Hammer Rows: 2 x 10,6, double drop x 8,10
Seated Underhand Grip Rows: 2 x 10, dropset x 10
Rope Pulldowns: 2 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
08-01-13, 3:12 pm
9:00 PM- Work Gym

2 servings of Atomic 7 intra

Chest:
Incline DB Flyes: 2 warmups, 2 x 10, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
Incline DB Press: 2 x 10, 150's x 6, double drop 110's x 8, 70's x 10, 120's x 8, double drop 90's x 8, 70's x 10
Flat DB Press: 1 x 10, 120's x 10, double drop 80's x 8, 60's x 10
Cable Crossovers: 3 x 10
Stretched

2 packs of Nitro/ 1 serving of Atomic 7 post

Kowboy
08-01-13, 3:13 pm
Awesome, subbed to watch you get there.

Enforcer
08-01-13, 3:16 pm
2:00 PM- Worlds Gym

2 servings of Atomic 7 intra

Cardio:
20 minutes on the stairmaster

Abs:
Weighted Sit Ups: 3 x 20

Calves:
Donkey Calf Raises: 1 warmup, 5 x 8, quadruple drop x 8,8,8,8
Single Leg Press Raises: 3 x 10 each leg

2 packs of Nitro post

Enforcer
08-01-13, 3:16 pm
Awesome, subbed to watch you get there.

Thanx brotha, all of the support I get from my fellow Animal brotheran just helps drive me even more

Enforcer
08-01-13, 3:18 pm
10:30 AM- Worlds Gym

Cardio:
20 minutes on the stairmaster

Abs:
Superset:
Machine Crunches: 3 x 15
with
Seated In and Outs: 3 x 15

2 packs of Nitro post

Enforcer
08-01-13, 3:20 pm
Animal PM: 1 pack before bed
Universal GH Max: 6 tabs before bed
Universal Alpha Lipoic Acid: 3 pills a day
Universal Iso Stak: 3 pills a day

Enforcer
08-05-13, 3:35 pm
7:00 PM- Worlds Gym

2 servings of Atomic 7 intra

Quads and Hams:
Warmup: 5 minutes on the bike
Leg Extensions: 2 warmups, 2 x 10, 1 x 8, double drop x 10,10, 1 x 8, double drop x 8,8
Inverted Leg Press: 2 x 10, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
BB Squats: 135 x 15, 225 x 10, 315 x 10, 405 x 15
Single Leg Press: 2 x 10,6, double drop x 8,10
Standing Single Leg Curls: 1 warmup, 3 x 10 each leg
Seated Single Leg Curls: 3 x 10 each leg, dropset x 10
Walking BB Lunges: 2 sets with 135 x 12 each leg
Stretched and rode the bike

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
08-05-13, 5:44 pm
9:00 PM- Work Gym

2 servings of Atomic 7 intra

Shoulders:
Seated DB Side Laterals: 2 warmups, 2 x 10, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
Standing BB Press: 2 x 10, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
BB Upright Rows: 3 x 8
DB Front Raises: 2 x 8, double drop x 8,10
Bent Over Rear Cable Laterals: 3 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
08-05-13, 5:48 pm
9:00 PM- Work Gym

2 servings of Atomic 7 intra

Arms:
Pushdowns: 2 warmups, 2 x 10, 1 x 8, double drop x 10,10, 1 x 8, double drop x 10,10
BB Skulls: 3 x 8
Rope Pushdowns: 3 x 10, dropset x 10
Standing Cambered Bar Cable Curls: 2 warmups, 2 x 10, 1 x 8, double drop x 10,10, 1 x 8, double drop x 10,10
Standing DB Curls: 3 x 8
Standing High Cable Curls: 3 x 10, dropset x 10
Reverse BB Curls: 3 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
08-05-13, 5:49 pm
6:30 PM- Work Gym

2 servings of Atomic 7 intra

Cardio: 20 minutes on the treadmill

Abs:
Sit Ups: 3 x 20
Superset:
Crunches: 3 x 15
with
Lying In and Outs: 3 x 15

2 packs of Nitro post

Enforcer
08-05-13, 5:50 pm
3:00 PM- Complex Gym

2 Servings of Atomic 7 intra

Cardio: 20 minutes on the treadmill

Abs:
Seated In and Outs: 3 x 20
Lying Toe Touches: 3 x 20

2 packs of Nitro post

Enforcer
08-06-13, 11:01 pm
Weeks Outs

Enforcer
08-06-13, 11:06 pm
9:00 PM- Diamond Gym

2 servings of Atomic 7 intra

Back:
Chins: 3 x 10
Pulldowns: 1 warmup, 2 x 10, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
Lying T-Bar Rows: 2 x 10, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
One Arm DB Rows: 3 x 8 (last set was the 200's)
Seated Machine Rows: 3 x 10, dropset x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
08-06-13, 11:08 pm
11:00 AM

2 servings of Atomic 7 intra

Cardio: 20 minutes on the stairmaster

Abs:
Hanging Bent Leg Raises: 3 x 15
Hanging Straight Leg Raises: 3 x 15

2 packs of Nitro post

Enforcer
08-06-13, 11:10 pm
7:00 PM- Diamond Gym

2 servings of Atomic 7 intra

Chest:
Incline DB Flyes: 2 warmups, 2 x 10, 1 x 6, double drop x 8,10
Flat BB Bench: 135 x 15, 225 x 12, 275 x 10, 315 x 10, 405 x 3, dropset 225 x 10, dropset 135 x 10 (drops were done down on a 3 count and press)
Incline Machine Press: 2 x 10, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
Dips: 3 x 15
Stretched

Abs:
Machine Raises: 1 warmup, 5 x 8, double drop x 10,10

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
08-06-13, 11:13 pm
250

Diet is still the same from last week. It will change next week at 11 weeks out.

FitPrincess122
08-07-13, 4:31 pm
12 weeks and counting... i'm def in for this

Enforcer
08-11-13, 6:07 pm
12 weeks and counting... i'm def in for this

Omg its a ghost..lol. How have you been? And thank u always appreciate the support

Enforcer
08-11-13, 6:12 pm
10:30 PM- Work Gym

2 servings of Atomic 7 intra

Hams and Quads:
Warmup: 5 minutes on the bike
Lying Leg Curls: 2 warmups, 3 x 10, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
BB SLDL's: 3 x 8
Lying Single Leg Curls: 2 x 10, 1 x 8, double drop x 10,10
Single Leg Extenions: 2 warmups, 2 x 10, 1 x 8, double drop x 10,10, 1 x 8, double drop x 10,10
BB Front Squats: 3 x 8-10
Leg Press: 2 x 10, 1 x 20, double drop x 20,20
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
08-11-13, 6:16 pm
2:00 PM

2 servings of Atomic 7 intra

Cardio: 20 minutes on the treadmill

Abs:
Crunches: 3 x 45 (15 right, 15 left, 15 center)

2 packs of Nitro post

Enforcer
08-11-13, 6:19 pm
8:00 PM- Diamond Gym

2 servings of Atomic 7 intra

Shoulders:
Reverse Peck Deck: 2 warmups, 2 x 10, 1 x 8, double drop x 10,10, 1 x 8, double drop x 10,10
Standing BB Press: 1 warmup, 3 x 8-10, dropset x 15
Standing DB Side Laterals: 2 x 10, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
Superset:
Seated Machine Press: 3 x 10
with
BB Front Raises: 3 x 10
Standing Machine Side Laterals: 2 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
08-11-13, 6:22 pm
11:00 AM- Retro Fitness

2 servings of Atomic 7 intra

Cardio: 20 minutes on the stairmaster

Abs:
Hanging Bent Leg Raises: 3 x 15
Hanging Straight Leg Raises: 3 x 15

2 packs of Nitro post

Enforcer
08-11-13, 6:28 pm
5:00 PM- Retro Fitness

2 servings of Atomic 7 post

Arms:
Rope Pushdowns: 2 warmups, 2 x 10, 1 x 8, double drop x 10,10, 1 x 8, double drop x 10,10
Close Grip BB Bench: 1 warmup, 3 x10
Seated Machine Pushdowns: 2 x 10, 1 x 8, double drop x 10,10
Seated Single Arm Machine Curls: 2 warmups, 2 x 10, 1 x 8, double drop x 10,10, 1 x 8, double drop x 10,10
Standing BB Curls: 3 x 8-10
Seated Machine Preacher Curls: 2 x 10, 1 x 8, double drop x 8,10, 1 x 8, double drop x 8,10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
08-11-13, 6:31 pm
10:00 AM

2 servings of Atomic 7 intra

Cardio: 20 minutes on the treadmill

Calves:
Seated Machine Raises: 1 warmup, 5 x 10

Abs:
Triset:
Crunches: 3 x 15
Toe Touches: 3 x 15
Seated In and Outs: 3 x 15

2 packs of Nitro post

FitPrincess122
08-12-13, 10:38 am
Omg its a ghost..lol. How have you been? And thank u always appreciate the support

hehe... i know i know, but nope no ghost. it's the real me; living, breathing, flesh and all =). I've been....... well the word that comes to mind is, surviving. lol. LOTS going on; good, bad, and everything in between. Finally finding the groove with training I've so desperately been missing so thats a MAJOR plus. How about YOU!?!?!? Would love to catch up so don't be a stranger! =)

No thanks needed... I'll ALWAYS be a fan of yours

Enforcer
08-15-13, 9:30 am
hehe... i know i know, but nope no ghost. it's the real me; living, breathing, flesh and all =). I've been....... well the word that comes to mind is, surviving. lol. LOTS going on; good, bad, and everything in between. Finally finding the groove with training I've so desperately been missing so thats a MAJOR plus. How about YOU!?!?!? Would love to catch up so don't be a stranger! =)

No thanks needed... I'll ALWAYS be a fan of yours

Well glad to hear from you. I know you have a great heart and strong desire for anything you put ur mind too, so I have no doubt that you will overcome the bad, and always enjoy the good. Glad to hear you got ur groove back..lol. Im doing well, no complaints, just work, diet and training right now. Got my eye focused purely on this show and will continue to bust my ass to come out on top. Never a stranger, and you do the same. My number is still 911 is you need to reach me..lol. And I will always be a fan and support you as well.

Enforcer
08-15-13, 9:33 am
2:30 PM- Work Gym

2 servings of Atomic 7 intra

Back:
Rope Pulldowns: 2 warmups, 2 x 10, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
Seated Pulldowns: 1 warmup, 2 x 10, 1 x 15, double drop x 8,10, 1 x 10, double drop x 8,10
Bent Over BB Rows: 3 x 8, dropset x 10
Lying DB Rows: 3 x 10
Seated Pulley Rows: 2 x 10, 1 x 15, double drop x 8,10
Narrow Grip Pulldowns (legs not under pads): 3 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
08-15-13, 9:36 am
2:00 PM- Work Gym

2 servings of Atomic 7 intra

Chest:
Incline Cable Flyes: 2 warmups, 2 x 10, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
Incline DB Press: 1 warmup, 2 x 10, 1 x 6, double drop x 8,10, 1 x 12, double drop x 8,10
Flat DB Press: 1 warmup, 2 x 10, 1 x 8, double drop x 8,10
Cable Crossovers: 3 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
08-15-13, 9:41 am
7:30 PM- World Gym

2 servings of Atomic 7 intra

Quads and Hams:
Warmup: 5 minutes on the bike
Leg Extensions: 2 warmups, 2 x 10, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
Inverted Leg Press: 2 x 10, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
BB Squats: 135 x 15, 225 x 5, 315 x 5, 405 x 5, 495 x 8
Single Leg Press: 2 x 10,6, double drop x 8,10
Standing Single Leg Curls: 1 warmup, 3 x 10, dropset x 10
Walking BB Lunges: 135 x 14 each leg, 185 x 10 each leg
Stretched and rode the bike for 5 min.

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
08-15-13, 9:42 am
Weeks Out

Enforcer
08-15-13, 9:43 am
Meal 1: 5 egg whites, 1 whole egg, 5 ounces of ground sirlion, 1 cup of oatmeal
Meal 2: 4 egg whites, 5 ounces of chicken, 8 ounces of sweet potato
Meal 3: 12 ounces of sirloin, 3/4 cup of brown rice, 1 cup of greens
Meal 4: 12 ounces of fish (flounder), 1 cup of brown rice, 1 cup of greens
Meal 5: 3 scoops of Universal Ultra Iso Whey
Meal 6 (postworkout): 12 ounces of chicken, 3/4 cup of white rice

naturalguy
08-15-13, 10:05 am
Looking good in here brother, I have no doubt that you will crush it come October

Enforcer
08-23-13, 9:20 am
Looking good in here brother, I have no doubt that you will crush it come October

Thanx NG, hope to see you at the show

Enforcer
08-23-13, 9:24 am
9:00 AM

2 servings of Atomic 7 intra

Cardio: 20 minutes on the stairmaster

Abs:
Hanging Bent Leg Raises: 3 x 15
Hanging Straight Leg Raises: 3 x 15

2 packs of Nitro post

Enforcer
08-23-13, 9:27 am
3:00 PM

2 servings of Atomic 7 intra

Cardio: 20 minutes on the stairmaste

Calves:
Seated Raises: 1 warmup, 5 x 10, dropset x 15

2 packs of Nitro post

Enforcer
08-23-13, 9:32 am
1:00 PM- Work Gym

2 servings of Atomic 7 intra

Shoulders:
Seated Smith Press: 2 warmups, 2 x 10, 1 x 6, double drop x 8,10, 1 x 8, double drop x 8,10
Standing DB Side Laterals: 2 x 10, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
BB Upright Rows: 3 x 8-10
Triset:
BB Front Raises: 3 x 10
with
45 Plate Front Raises: 3 x 10
with
100 pound plate upright rows: 3 x 10
Bent Over DB Laterals: 3 x 8
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
08-23-13, 9:37 am
1:00 PM- Work Gym

2 servings of Atomic 7 intra

Arms:
Pushdowns: 2 warmups, 2 x 10, 1 x 8, double drop x 8,10, 1 x 8, double drop x 10,10
BB Skulls: 3 x 8-10
Seated Behind the Head DB Extension: 2 x 10, 1 x 8, double drop x 8,10, 1 x 8, double drop x 8,10
Rope Pushdowns: 2 x 10
Standing Cambered Bar Cable Curls: 2 warmups, 2 x 10, 1 x 8, double drop x 8,10, 1 x 8, double drop x 8,10
Standing DB Hammer Curls: 3 x 8
Seated Single Arm BB Preacher Curls (done with a regular bar): 3 x 8 each arm (down on a 5 count and then curl up)
Reverse BB Curls: 3 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
08-23-13, 9:41 am
1:00 PM- Work Gym

2 servings of Atomic 7 intra

Cardio: 20 miuntes on the stairmaster

Calves:
Supersetted:
Seated Machine Raises: 1 warmup, 4 x 10
with
Standing Bodyweight Raises: 4 x 15
Then hit another 2 sets of the machine raises followed by a double drop

Abs:
Sit Ups: 4 x 20 (10 reps holding a 25 pound plate, 10 reps bodyweight)

2 packs of Nitro post

Enforcer
08-23-13, 9:41 am
Weeks Out

Enforcer
08-23-13, 9:42 am
Meal 1: 5 egg whites, 1 whole egg, 5 ounces of ground sirloin, 1 cup of oatmeal
Meal 2: 4 egg whites, 5 ounces of chicken, 6 ounces of sweet potato
Meal 3: 10 ounces of sirloin, 3/4 cup of brown rice, 3/4 cup of greens
Meal 4: 12 ounces of fish (flounder), 3/4 cup of brown rice, 3/4 cup of greens
Meal 5: 3 scoops of Universal Ultra Iso Whey
Meal 6 (postworkout): 12 ounces of chicken, 3/4 cup of white rice

Enforcer
08-25-13, 8:17 pm
4:30 PM- Worlds Gym

2 servings of Atomic 7 intra

Back:
Chins: 4 x 10 (2 sets were done with chains)
Pulldowns: 1 warmup, 3 x 10-12, double drop x 8,10
Lying T-Bar Rows: 3 x 8-12, dropset x 10
One Arm DB Rows: 3 x 10
Seated Underhand Grip Pulley Rows: 3 x 10-8, dropset x 10
Superset:
Narrow Grip Pulldowns: 2 x 10
with
Seated Hammer Rows: 2 x 10
Deads: 3 x 5-10
Hyperextensions: 1 x 15
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
08-25-13, 8:19 pm
9:00 AM

2 servings of Atomic 7 intra

Cardio: 20 minutes on the stairmaster

Abs:
Machine Crunches: 3 x 20
Machine In and Outs: 3 x 20

2 packs of Nitro post

Enforcer
08-25-13, 8:21 pm
4:30 PM- Diamond Gym

2 servings of Atomic 7 intra

Chest:
DB Pullovers: 2 warmups, 3 x 10
Incline DB Press: 2 warmups, 100's x 12, 120's x 12, 160's x 8, 100's x 20, dropset 80's x 10
Flat Machine Press: 3 x 10-8, double drop x 10,10
Flat DB Flyes: 3 x 10
Dips: 3 x 20
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
08-25-13, 8:24 pm
1:00 PM- Work Gym

2 servings of Atomic 7 intra

Cardio: 20 minutes on the treadmill

Calves:
Seated Machine Raises: 2 warmups, 5 x 10, double drop x 10,10

Abs:
Sit Ups: 4 x 20

2 packs of Nitro post

Enforcer
08-25-13, 8:27 pm
3:00 PM- Work Gym

2 servings of Atomic 7 intra

Hams and Quads:
Warmup: 5 minutes on the bike
Lying Leg Curls: 2 warmups, 4 x 10,10,8,18, double drop x 10,10
BB SLDL's: 4 x 10-15
Lying Single Leg Curls: 3 x 10-8, dropset x 10
Leg Extensions: 2 warmups, 4 x 10-15, double drop x 10,10
Power Squats: 3 x 10
Leg Press: 3 x 10-20, double drop x 10,10
Single Leg Extensions: 2 x 15 each leg
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
08-25-13, 8:29 pm
9:30 AM

2 servings of Atomic 7 intra

Cardio: 20 minutes on the stairmaster

Abs:
Supersetted:
Hanging Bent Leg Raises: 3 x 15
with
Hanging Straight Leg Raises: 3 x 15

2 packs of Nitro post

Enforcer
08-25-13, 8:34 pm
5:30 PM- Worlds Gym

2 servings of Atomic 7 intra

Arms:
Pushdowns: 2 warmups, 4 x 10-8, double drop x 8,10
Smith Machine Close Grip Bench: 135 x 15, 2 sets of 225 x 10, 315 x 10, double drop 225 x 10, 135 x 15
Lying Single Arm DB Extensions: 3 x 10 each arm
Underhand Grip Pushdowns: 2 x 10, double drop x 8,10, 1 x 10, double drop x 8,10
Seated Machine Preacher Curls: 2 warmups, 4 x 10, double drop x 8,10
Standing BB Curls: 3 x 10, double drop x 10,10
Seated Single Arm Machine Preacher Curls: 3 x 10-8 each arm
Standing Close Grip Preacher Bar Cable Curls: 2 x 10, double drop x 8,10, 1 x 10, double drop 8,10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
08-26-13, 12:32 pm
8:00 AM

2 servings of Atomic 7 intra

Cardio: 20 minutes on the stairmaster

Calves:
Standing Machine Raise: 1 warmup, 4 x 8
Leg Press Calf Raises: 4 x 8

2 packs of Nitro post

Enforcer
08-26-13, 12:37 pm
2:00 PM- Worlds Gym- trained with my boy Chris (he is a natural pro, 8 weeks out from a show in CT)

2 servings of Atomic 7 intra

Shoulders:
Seated DB Press: 2 warmups, 2 x 10, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
Standing Machine Side Laterals: 2 x 10, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
Standing DB Front Raises: 3 x 8-6, dropset x 8
Standing Single Arm DB Side Laterals: 2 x 10
Lying Rear DB Laterals: 3 x 10
Supserset:
BB Upright Rows: 2 x 8
with
Chain Front Raises: 2 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Chase "BIG COUNTRY" Browning
08-26-13, 12:39 pm
You are the king of volume.

Enforcer
08-26-13, 12:40 pm
11:00 AM

2 servings of Atomic 7 intra

Cardio: 20 minutes on the stairmaster

Abs:
Superset:
Machine Crunches: 3 x 25
with
Machine Bent Leg In and Outs: 3 x 25

2 packs of Nitro post

Enforcer
08-26-13, 12:40 pm
Weeks Out

Enforcer
08-26-13, 12:41 pm
248

Meal 1: 5 egg whites, 1 whole egg, 5 ounces of ground sirloin, 1 cup of oatmeal
Meal 2: 4 egg whites, 5 ounces of chicken, 6 ounces of sweet potato
Meal 3: 10 ounces of sirloin, 3/4 cup of brown rice, 3/4 cup of greens
Meal 4: 12 ounces of fish (flounder), 3/4 cup of brown rice, 3/4 cup of greens
Meal 5: 3 scoops of Universal Ultra Iso Whey
Meal 6 (postworkout): 12 ounces of chicken, 3/4 cup of white rice

Enforcer
08-26-13, 12:42 pm
www.bevfrancis.com/npcnortheast/images/posters/NJNPC_13GOLDSCLASSIC_POSTER.pdf

Kowboy
08-26-13, 1:38 pm
Awesome man, excited to follow your journey again to another one. Keep up the good work.

Madcat
08-26-13, 2:43 pm
Love it bro, keep up smashing it and we all know you'll do awesome!

C.Coronato
08-26-13, 5:56 pm
FUCK ya

Enforcer
08-31-13, 3:53 pm
Awesome man, excited to follow your journey again to another one. Keep up the good work.

Thanx brotha, always appreciate the support I get here from every1


Love it bro, keep up smashing it and we all know you'll do awesome!

You know it bro, every day is a grind and another step towards my end goal


FUCK ya

Yeah buddy, hope to get to see you soon

Enforcer
08-31-13, 3:55 pm
11:30 AM

2 servings of Atomic 7 intra

Cardio: 25 minutes on the treadmill

2 packs of Nitro post

Enforcer
08-31-13, 3:59 pm
9:30 PM- Work Gym

2 servings of Atomic 7 intra

Back:
Standing Lat Pulldowns: 2 warmups, 2 x 10, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
Seated Pulldowns: 2 x 10, 1 x 15, double drop x 8,10, 1 x 10, double drop x 8,10
Bent Over DB Rows: 2 x 10,8, 1 x 6, double drop x 8,10, 1 x 8, double drop x 8,10
Seated Hammer Rows: 2 x 10,8, double drop x 8,10
Behind the Neck Pulldowns (legs not under pads): 3 x 10
Seated Pulley Rows: 2 x 10, double drop x 8,10, 1 x 8, double drop x 8,10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
08-31-13, 4:19 pm
12:30 AM- Work Gym (thats right had to train after midnight bc I get held over at a job at work)

2 servings of Atomic 7 intra

Chest:
Incline DB Flyes: 2 warmups, 2 x 10, 1 x 10, double drop x 8,10, 1 x 6, double drop x 8,10
Incline BB Press: 135 x 15, 2 sets of 225 x 10, 275 x 10, dropset 185 x 10, dropset 135 x 15
Flat Hammer Press: 2 x 10, double drop x 10,15
Cable Crossovers: 3 x 10-8, dropset x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Aggression
08-31-13, 8:14 pm
I like the flounder in the diet at this point.

What happens when you get tied up on the job and are forced to miss a meal or two? Do you just slam them closer together? Opt for a shake instead? What's your strategy when you simply can't eat your meal when you're supposed to?

Enforcer
09-05-13, 3:15 pm
I like the flounder in the diet at this point.

What happens when you get tied up on the job and are forced to miss a meal or two? Do you just slam them closer together? Opt for a shake instead? What's your strategy when you simply can't eat your meal when you're supposed to?

Thanx brotha, it was something I did for my last show by adding the fish in alot earlier. It worked then and is working now too. Trust me bro I always get a meal in, sometime when I see you in person Ill reveal some of the many secrets I have. Lets just say you learn to drive and eat at the same time or you sneal away for 10 min. and slam it down real quick

Enforcer
09-05-13, 3:24 pm
8:30 PM- Worlds Gym

2 servings of Atomic 7 intra

Quads and Hams:
Warmup: 5 minutes on the bike
Stationary Smith Machine Lunges: 2 warmups, 3 x 10-15, dropset x 10
Inverted Leg Press: 2 x 10, 1 x 8, double drop x 8,10, 1 x 8, double drop x 8,10
BB Squats: 135 x 15, 225 x 10, 315 x 5, 405 x 5, 495 x 10
Single Leg Press: 2 x 10, 1 x 6, double drop x 8,10
Standing Single Leg Curls: 1 warmup, 4 x 10-8
Seated Leg Curls: 4 x 10, dropset x 15
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
09-05-13, 3:29 pm
12:00 PM- Worlds Gym

2 servings of Atomic 7 intra

Shoulders:
Standing BB Press: 2 wamrups with 135, 185 x 12, 225 x 12, 275 x 7, dropset 185 x 8, dropset 135 x 10, 235 x 6, 185 x 8, 135 x 12, bar x 10 (down on a 5 count and then press)
Seated DB Side Laterals: 2 x 10, 1 x 8, double drop x 8,10, 1 x 8, double drop x 8,20 (20 reps: 5 full, 5 half, 5 full,5 half)
Lying DB Front Raises: 3 x 10-20
Reverse Peck Deck Flyes: 4 x 10
Rope Pulls: 4 x 10
DB Shrugs: 2 x 10
Stretched

2 packs of Nitro and 2 serving of Atomic 7 post

Enforcer
09-05-13, 3:31 pm
1:30 PM

2 servings of Atomic 7 intra

Cardio: 25 minutes on the treadmill

Calves:
Seated Single Leg Raises: 1 warmup, 4 x 10 each leg
Seated Leg Raises: 4 x 10

Abs:
Triset:
Crunches: 3 x 15
Toe Touches: 3 x 15
Seated In and Outs: 3 x 15

2 packs of Nitro post

Enforcer
09-05-13, 3:34 pm
11:00 PM- Work Gym
2 servings of Atomic 7 intra

Arms:
Pushdowns: 2 warmups, 2 x 10, 1 x 8, double drop x 8,10, 1 x 8, double drop x 8,10
Lying DB Skulls: 2 x 10, 1 x 8, double drop x 8,10, 1 x 8, double drop x 8,10
Rope Pushdowns: 3 x 10, double drop x 10,10
Standing Close Grip Cambered Bar Curls: 2 warmups, 2 x 10, 1 x 8, double drop x 8,10, 1 x 8, double drop x 8,10
Seated DB Curls: 2 x 10, 1 x 8, double drop x 8,10, 1 x 8, double drop x 8,10
Standing BB Curls: 3 x 10-8, double drop x 10,10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
09-05-13, 3:36 pm
1:30 PM

2 servings of Atomic 7 intra

Cardio: 25 minutes on the elliptical

Abs:
Sit Ups: 3 x 20

2 packs of Nitro post

Enforcer
09-05-13, 3:39 pm
5:00 PM- Worlds Gym

2 servings of Atomic 7 intra

Back:
Rope Pulldowns: 2 warmups, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
Seated Pulldowns: 2 x 10, 1 x 12, double drop x 8,10, 1 x 10, double drop x 10,10
Lying DB Rows: 2 x 10, 1 x 8, double drop x 8,10 x, 1 x 8, double drop x 8,10
Supersetted:
Seated Machine Rows: 3 x 10 (then hit a drop x 10 after the last set)
with
Standing Cable Rows: 3 x 10 (then hit a drop x 10 after the last set)
Behind the Neck Pulldowns: 3 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
09-05-13, 3:41 pm
11:30 AM- Worlds Gym

2 servings of Atomic 7 intra

Cardio: 20 minutes on the stairmaster

Calves:
Donkey Calf Raises: 1 warmup, 4 x 8, dropset x 10
Supsersetted:
Seated Calf Raises: 3 x 10
with
Standing Bodyweight Raises: 3 x 15

Abs:
Machine Crunches: 4 x 20

2 packs of Nitro post

Enforcer
09-05-13, 3:43 pm
3:30 PM- Work Gym

2 servings of Atomic 7 intra

Chest:
Cable Crossovers: 2 warmups, 2 x 10, 1 x 8, double drop x 8,10, 1 x 8, double drop x 8,10
Flat BB Press: 135 x 15, 2 sets of 225 x 10, 315 x 8, dropset 225 x 8, dropset 135 x 10, 275 x 8, dropset 185 x 8, dropset 135 x 15
Incline DB Press (3 different levels, lowering down one after each set): 2 x 5 at each level (down on a 3 count and then press)
Dips: 3 sets till failure
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
09-05-13, 3:46 pm
Week Out

Enforcer
09-05-13, 3:47 pm
10:00 PM- Work Gym

2 servings of Atomic 7 intra

Cardio: 25 minutes on the treadmill

Abs:
Sit Ups: 4 x 15
Lying In and Outs: 4 x 15

2 packs of Nitro post

Enforcer
09-11-13, 5:05 pm
9:00 PM- Work Gym

2 servings of Atomic 7 intra

Hams and Quads:
Warmup: 5 minutes on the bike
Lying Leg Curls: 2 warmups, 2 x 10, 1 x 8, double drop x 8,10, 1 x 6, double drop x 8,10
BB SLDL's: 3 x 10-8, dropset x 10
Lying Single Curls: 2 x 10, 1 x 8, double drop x 8,10
Leg Extensions: 2 warmups, 2 x 10, 1 x 10, double drop x 10,10, 1 x 10, double drop x 10,10
Power Squats: 3 x 10-8, dropset x 10
Leg Press: 2 x 10, 1 x 8, double drop x 8,10
Stretched and rode the bike for a few min.

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
09-11-13, 5:08 pm
2:30 PM

2 servings of Atomic 7 intra

Cardio: 25 minutes on the treadmill

Abs:
Triset:
Crunches: 3 x 45 (15 right, 15 left, 15 center)
Toe Touches: 3 x 15
Seated In and Outs: 3 x 15

2 packs of Nitro post

Enforcer
09-11-13, 5:13 pm
8:30 PM- World Gym

2 servings of Atomic 7 intra

Shoulders:
Reverse Peck Deck Flyes: 2 warmups, 3 x 10, double drop x 10,10
Standing Rear Cable Laterals: 3 x 10, dropset x 10
Seated Smith Press: 135 x 15, 2 sets of 225 x 10, 315 x 8, drop 225 x 8, drop 135 x 10, 275 x 12, drop 185 x 12, drop 135 x 12
Standing DB Side Laterals: 2 x 10-8, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
BB Front Raises: 3 x 8, dropset x 10
Seated Machine Side Laterals: 1 x 10, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
09-11-13, 5:15 pm
10:30 AM- Worlds Gym

2 servings of Atomic 7 intra

Cardio: 25 minutes on the stairmaster

Calves:
Standing Calf Raises: 2 warmups, 5 x 8, dropset x 15
Single Leg Press Raises: 4 x 10 each leg (after each set rested 10 seconds and then hit 10 more reps with both legs)

2 packs of Nitro post

Enforcer
09-11-13, 5:19 pm
3:30 PM- Worlds Gym

2 servings of Atomic 7 intra

Arms:
Narrow Grip Pushdowns: 2 warmups, 2 x 10, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
BB Skulls: 3 x 8-12
Rope Pushdowns: 2 x 10, double drop x 8,10, 1 x 10, double drop x 8,10
Seated Machine Preacher Curls: 2 warmups, 2 x 10, 1 x 8, double drop x 8,10, 1 x 8, double drop x 8,10
Standing DB Curls: 3 x 8
Standing Preacher Bar Cable Curls: 2 x 10, double drop x 8,10, 1 x 10, double drop x 8,10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
09-11-13, 5:20 pm
10:30 AM- Worlds Gym

2 servings of Atomic 7 intra

Cardio: 25 minutes on the stairmaster

Abs:
Machine Crunches: 4 x 20
Supserset:
Hanging Bent Leg Raises: 3 x 15
with
Hanging Straight Leg Raises: 3 x 15

2 packs of Nitro post

Enforcer
09-11-13, 5:21 pm
Weeks Out

Enforcer
09-11-13, 5:22 pm
Meal 1: 6 egg whites, 5 ounces ground sirloin, 3/4 cup of oatmeal
Meal 2: 4 egg whites, 4 ounces of chicken, 6 ounces of sweet potato
Meal 3: 9 ounces of sirloin, 3/4 cup of brown rice
Meal 4: 12 ounces of flounder, 7 ounces of sweet potato, 3/4 cup of spinach
Meal 5: 10 ounces of flounder, 3/4 cup of spinach
Meal 6: 12 ounces of chicken, 3/4 cup of white rice (postworkout)

Enforcer
09-11-13, 5:23 pm
10:30 AM

2 servings of Atomic 7 intra

Cardio: 25 minutes on the treadmill

Abs:
Sit Ups: 4 x 15
Lying Leg Raises: 4 x 15

2 packs of Nitro post

Enforcer
09-11-13, 5:26 pm
4:00 PM- Work Gym

2 servings of Atomic 7 intra

Back:
Chins: 3 sets till failure
Seated Pulldowns: 1 warmup, 2 x 10, 1 x 10, double drop x 8,10, 1 x 8, double drop x 8,10
One Arm DB Rows: 2 x 10, 1 x 8, double drop x 8,10
Seated Hammer Rows: 2 x 10, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
Bent Over BB Rows: 225 x 10, 275 x 10, 315 x 12
Standing Lat Pulldowns: 2 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
09-11-13, 5:29 pm
5:30 PM- Work Gym

2 servings of Atomic 7 intra

Chest:
Incline DB Flyes: 2 warmups, 2 x 10, 1 x 8, double drop x 8,10, 1 x 8, double drop x 8,10
Incline BB Press: 135 x 15, 2 sets of 225 x 10, 315 x 6, drop 225 x 8, drop 135 x 10, 275 x 8, drop 185 x 8, drop 135 x 10
Flat Hammer Press: 2 x 10, double drop x 8,10 (last set was down on a 3 count and then press)
Cable Crossovers: 3 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
09-16-13, 6:21 pm
8:30 PM- Worlds Gym

2 servings of Atomic 7 intra

Quads and Hams:
Warmup: 5 minutes on the bike
Standing Single Leg Curls: 2 warmups, 3 x 10, dropset x 10
Leg Extensions: 2 warmups, 2 x 10, 1 x 8, double drop x 8,10, 1 x 8, double drop x 8,10
BB Squats: 135 x 15, 225 x 5, 315 x 5, 405 x 5, 495 x 12
Single Leg Press: 2 x 10, 1 x 6, double drop x 8,10
Single Leg Extensions: 2 x 10, dropset x 15
Seated Leg Curls: 3 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
09-16-13, 6:38 pm
10:30 AM- Worlds Gym

2 servings of Atomic 7 intra

Cardio: 25 minutes on the stairmaster

Calves:
Standing Calf Raises: 2 warmups, 4 x 8, dropset x 10
Seated Single Leg Press Raises: 3 x 10 each leg

Abs:
Machine Crunches: 4 x 15

2 packs of Nitro post

Enforcer
09-16-13, 6:41 pm
1:00 PM- Work Gym

2 servings of Atomic 7 intra

Shoulders:
Seated DB Press: 2 warmups, 80's x 10, 90's x 10, 120's x 15, drop 80's x 8, drop 60's x 10, 120's x 6, drop 80's x 8, drop 60's x 10
Seated DB Side Laterals: 2 x 10, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
DB Front Raises: 3 x 8, dropset x 8
BB Shrugs: 3 x 10, dropset x 15
Bent Over Rear Cable Laterals: 3 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
09-16-13, 6:45 pm
2:30 PM- Work Gym

2 servings of Atomic 7 intra

Arms:
Close Grip Pushdowns: 2 warmups, 2 x 10, 1 x 8, double drop x 8,10, 1 x 8, double drop x 8,10
Lying DB Skulls: 2 x 10, 1 x 8, double drop x 8,10, 1 x 8, double drop x 8,10
Superset:
Rope Pushdowns: 3 x 10
with
Behind the Head Rope Extensions: 3 x 10
Standing Straight Bar Cable Curls: 2 warmups, 2 x 10, 1 x 8, double drop x 8,10, 1 x 8, double drop x 8,10
Incline DB Curls: 2 x 10, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
Standing BB Curls: 3 x 10, triple drop x 10,10,10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
09-16-13, 6:46 pm
7:30 AM- Work Gym

2 servings of Atomic 7 intra

Cardio: 25 minutes on the treadmill

Abs:
Sit Ups: 4 x 20
Lying In and Outs: 4 x 20

2 packs of Nitro post

Enforcer
09-16-13, 6:46 pm
Weeks Out

Enforcer
09-16-13, 6:49 pm
10:30 AM- Worlds Gym

2 servings of Atomic 7 intra

Cardio: 25 minutes on the treadmill

Calves:
Seated Calf Raises: 2 warmups, 4 x 8, double drop x 10,10
Donkey Calf Raises: 4 x 8, double drop x 10,10

Abs:
Machine Crunches: 4 x 20

2 packs of Nitro post

Enforcer
09-20-13, 11:15 am
5:30 PM- Worlds Gym

2 servings of Atomic 7 intra

Back:
Standing Lat Pulldowns: 2 warmups, 3 x 10,8,6, double drop x 8,10
Bent Over BB Rows: 135 x 15, 225 x 10, 315 x 10, 405 x 12, dropset 225 x 10
T-Bar Rows: 3 x 10-8, double drop x 8,10
Wide Grip Hammer Strength Pulldowns: 3 x 10,8,6, double drop x 8,10, 1 x 6, double drop x 8,10
Deads: 225 x 10, 405 x 10
Hyperextenions: 2 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
09-20-13, 11:17 am
7:00 AM- Work Gym

2 servings of Atomic 7 intra

Cardio: 30 minutes on the treadmill

Abs:
Weighted Sit Ups: 4 x 10 (then after each set of 10 dropped teh weight and did 10 more bodyweight)
Seated In and Outs: 3 x 20

2 packs of Nitro post

Enforcer
09-20-13, 11:19 am
12:00 PM- Work Gym

2 servings of Atomic 7 intra

Chest:
Incline DB Flyes: 2 warmups, 3 x 10, double drop x 8,10
Flat DB Press: 1 warmup, 90's x 10, 120's x 10, 150's x 10, double drop 80's x 9,60's x 8, 150's x 7, double drop 80's x 8, 60's x 8
Incline DB Press: 80's x 10, 120's x 10, 150's x 4, drop 60's x 10
Dips (last set was weighted): 3 x 15-20
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
09-20-13, 11:22 am
1:00 PM- Work Gym

2 servings of Atomic 7 intra

Hams and Quads:
Warmup: 5 minutes on the bike
Lying Leg Curls: 2 warmups, 4 x 10,10,10,18, double drop x 8,10
BB SLDL's: 3 x 10-15, dropset x 10
Lying Single Leg Curls: 3 x 10, double drop x 10,10
Single Leg Extensions: 2 warmups, 3 x 10, double drop x 10,10
Power Squats: 3 x 8-10
Leg Press: 3 x 10-20
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
09-20-13, 11:23 am
8:30 AM- Worlds Gym

2 servings of Atomic 7 intra

Cardio: 25 minutes on the stairmaster

Abs:
Machine Crunches: 4 x 25
Lying Incline In and Outs: 4 x 25

2 packs of Nitro post

Enforcer
09-25-13, 11:19 pm
5:30 PM- Worlds Gym

2 servings of Atomic 7 intra

Shoulders:
Reverse Peck Deck Flyes: 2 warmups, 4 x 10, dropset x 10
Bent Over DB Rear Laterals: 4 x 8
Standing BB Press: 135 x 15, 185 x 8, 225 x 8, 275 x 3, double drop 225 x 5, 135 x 15, 185 x 15, drop 135 x 15
Standing DB Side Laterals: 2 x 10, 1 x 6, double drop x 8,10, 1 x 6, double drop x 8,10
Superset:
Standing BB Wide Grip Upright Rows: 3 x 10
with
Standing BB Front Raises: 3 x 10
Seated Hammer Press: 3 x 10-8
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
09-25-13, 11:26 pm
11:00 AM- Worlds Gym

2 servings of Atomic 7 intra

Arms:
Rope Pushdowns: 2 warmups, 2 x 10, 1 x 8, double drop x 8,10, 1 x 8, double drop x 8,10
Close Grip BB Bench: 1 warmup, 3 x 12-6, double drop x 10,15
Single Arm Underhand Grip Pushdowns: 2 x 10, 1 x 8, double drop x 8,10
Seated Machine Preacher Curls: 2 warmups, 2 x 10, 1 x 8, double drop x 8,10, 1 x 8, double drop x 8,10
Standing DB Curls: 3 x 8-10, double drop x 8,10
Seated Single Arm DB Concentration Curls: 3 x 10-8, dropset x 10
Reverse BB Curls: 3 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
09-25-13, 11:28 pm
10:00 AM- Worlds Gym

2 servings of Atomic 7 intra

Cardio: 25 minutes on the stairmaster

Calves:
Standing Calf Raises: 1 warmup, 4 x 8, double drop x 10,10
Seated Calf Raises: 3 x 8, dropset x 10
Donkey Calf Raises: 3 x 10

Abs:
Supsersetted:
Machine Crunches: 3 x 20
with
Seated In and Outs: 3 x 20

2 packs of Nitro post

Enforcer
09-25-13, 11:29 pm
Weeks Out

Enforcer
09-25-13, 11:31 pm
247

Meal 1: 6 egg whites, 5 ounces of sirloin, 3/4 cup of oatmeal
Meal 2: 4 egg whites, 5 ounces of chicken, 6 ounces of sweet potato
Meal 3: 9 ounces of organic ground beef, 8 ounces of sweet potato
Meal 4: 12 ounces of flounder, 8 ounces of sweet potato, 1 cup of asparagus
Meal 5: 10 ounces of flounder, 1 cup of asparagus
Meal 6: 12 ounces of chicken, 3/4 cup of white rice, 1 cup of asparagus

Enforcer
09-25-13, 11:35 pm
10:00 AM

2 servings of Atomic 7 intra

Cardio: 30 minutes on the treadmill

Abs:
Triset:
Crunches: 3 x 45 (15 left, 15 right, 15 center)
Toe Touches: 3 x 15
Seated In and Outs: 3 x 15

2 packs of Nitro post

Enforcer
09-25-13, 11:38 pm
3:00 PM- Work Gym

2 servings of Atomic 7 intra

Back:
Chins: 4 x 10
Seated Narrow Grip Pulldowns: 1 warmup, 2 x 10, 1 x 10, double drop x 8,10, 1 x 10, double drop x 8,10
Lying DB Rows: 3 x 10, dropset x 15
One Arm DB Rows: 3 x 8-15, double drop x 8,10
Behind the Neck Pulldowns (legs not under pads): 4 x 10
Seated Underhand Grip Pulley Rows: 3 x 10-8, double drop x 8,10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
09-25-13, 11:42 pm
11:30 PM- Work Gym

2 servings of Atomic 7 intra

Chest:
DB Flyes (slight incline): 2 warmups, 3 x 10-12, double drop x 8,10
Flat BB Bench: 2 sets of 135 x 15, 2 sets of 225 x 10, 275 x 10, 315 x 8, double drop 225 x 12, 135 x 15
Incline DB Press: 80's x 10, 100's x 10, 120's x 8, double drop 80's x 8, 60's x 10, 120's x 8, double drop 80's x 8, 60's x 10
Dips: 3 x 15
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
09-25-13, 11:46 pm
3:00 PM- Worlds Gym

2 servings of Atomic 7 intra

Cardio: 25 minutes on the stairmaster

Calves:
Seated Calf Raises: 1 warmup, 5 x 10-8, triple drop x 15,15,15
Single Leg Press Raises: 3 x 10 each leg, (10 sec. rest then did 20 both feet normal width, 10 sec. rest 20 both feet together, 10 sec. rest 20 feet normal width)

Abs:
Machine Crunches: 4 x 20

2 packs of Nitro post

Enforcer
10-01-13, 9:31 pm
10:00 AM

2 servings of Atomic 7 intra

Cardio: 30 minutes on the treadmill

Abs:
Weighted Sit Ups: 3 x 10 (then did 10 more bodyweight)
Seated In and Outs: 3 x 20

2 packs of Nitro post

Enforcer
10-01-13, 9:36 pm
5:30 PM- Worlds Gym

2 servings of Atomic 7 intra

Quads and Hams:
Warmup: 5 minutes on the bike
Smith Machine Stationary Lunges (supersetted with body stationary lunges): 2 warmups, 3 x 10-15 (3 x 10 bodyweight)
Leg Extensions: 1 warmup, 2 x 10, 1 x 8, double drop x 8,10, 1 x 8, double drop x 8,10
BB Squats: 135 x 15, 225 x 5, 315 x 5, 405 x 5, 495 x 12, dropset 275 x 20
Single Leg Press: 3 x 10-8, double drop x 8,10
Standing Single Leg Curls: 1 warmup, 3 x 10, dropset x 10
Seated Leg Curls: 3 x 10, double drop x 10,10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
10-01-13, 9:38 pm
10:30 AM

2 servings of Atomic 7 intra

Cardio: 30 minutes on the treadmill

Abs:
Triset:
Crunches: 3 x 45 (15 right, 15 left, 15 center)
Toe Touches: 3 x 15
Seated In and Outs: 3 x 15

2 packs of Nitro post

Enforcer
10-01-13, 9:44 pm
9:00 PM- Work Gym

2 servings of Atomic 7 intra

Shoulders:
Seated DB Press: 2 warmups, 80's x 10, 90's x 10, 120's x 15, drop 80's x 8, drop 60's x 10, 120's x 8, 80's x 8, 60's x 10
Seated DB Side Laterals: 2 x 10, 1 x 8, double drop x 8,10, 1 x 8, double drop x 8,10
BB Front Raises: 3 x 8, dropset x 10
Supersetted:
BB Shrugs: 3 x 10, dropset x 10
with
Rope Rear Lateral Pulls: 3 x 10, dropset x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
10-01-13, 9:48 pm
10:30 PM- Work Gym

2 servings of Atomic 7 intra

Arms:
Pushdowns: 2 warmups, 2 x 10, 1 x 8, double drop x 8,10, 1 x 8, double drop x 8,10
BB Skulls: 3 x 8-15 (supsersetted with 10 presses after each set)
Seated Behind the Head DB Extensions: 2 x 10, double drop x 8,10
Rope Pushdowns: 2 x 10, double drop x 8,10
Lying Close Grip Preacher Bar Cable Curls: 2 warmups, 2 x 10, 1 x 8, double drop x 8,10, 1 x 8, double drop x 8,10
Standing BB Curls: 3 x 10-8
Incline DB Curls: 2 x 10, double drop x 8,10
Standing Straight Bar Cable Curls: 2 x 10, double drop x 8,10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
10-01-13, 9:58 pm
1:30 PM

2 servings of Atomic 7 intra

Cardio: 30 minutes on the treadmill

Abs:
Sit Ups: 4 x 20
Lying Leg Raises: 4 x 20

2 packs of Nitro post

Enforcer
10-01-13, 10:00 pm
2:30 PM- Worlds Gym

2 servings of Atomic 7 intra

Cardio: 25 minutes on the stairmaster

Calves:
Standing Machine Raises: 1 warmup. 4 x 8, double drop x 10,10
Donkey Calf Raises: 3 x 8, double drop x 10,10
Seated Machine Raises: 3 x 10

Abs:
Weighted Crunches: 3 x 10 (then did 10 more just bodyweight)
Machine Crunches: 3 x 20

2 packs of Nitro post

Enforcer
10-01-13, 10:01 pm
Weeks Out

Enforcer
10-01-13, 10:03 pm
8:30 PM- Worlds Gym

2 servings of Atomic 7 intra

Back:
Chins: 4 x 10
Seated Pulldowns: 1 warmup, 3 x 8-15
Bent Over BB Rows: 225 x 10, 315 x 10, 405 x 10
One Arm DB Rows: 3 x 8-10
Kneeling Behind the Neck Pulldowns: 3 x 10
One Arm Cable Rows: 3 x 10
Seated Hammer Rows: 3 x 10, double drop x 10,10
Hyperextensions: 3 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
10-01-13, 10:06 pm
11:00 AM- Worlds Gym

2 servings of Atomic 7 intra

Cardio: 25 minutes on the treadmill

Abs:
Hanging Straight Leg Raises: 3 x 15
Lying Incline In and Outs: 3 x 15

2 packs of Nitro post

Enforcer
10-01-13, 10:08 pm
5:30 PM- Worlds Gym

2 servings of Atomic 7 intra

Chest:
Flat DB Press: 2 warmups, 2 sets with the 100's x 10, 120's x 10, 160's x 11
Incline Smith Press: 225 x 10, 315 x 12, 405 x 3
Slight Incline DB Press (down on a 3 count and then press): 3 x 8
Machine Flyes: 3 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

deanna7272
10-02-13, 12:35 am
Just under 4 weeks... Can't believe the time has passed this quickly... I can't wait to see the progress that you've made since the last show...

Always in your corner...

Enforcer
10-08-13, 9:37 pm
Just under 4 weeks... Can't believe the time has passed this quickly... I can't wait to see the progress that you've made since the last show...

Always in your corner...

I will say this, thank god it went by this fast..lol. Its always the last few weeks that feel like an eternity. Thanx for the constant support you give me here D, truly does mean alot to me

Enforcer
10-08-13, 9:41 pm
10:00 AM- Worlds Gym

2 servings of Atomic 7 intra

Cardio: 25 minutes on the stairmaster

Calves:
Standing Calf Raises: 1 warmup, 4 x 8, double drop x 10,10
Seated Calf Raises: 4 x 10-8, dropset x 10
Leg Press Raises: 3 x 10

Abs:
Weighted Sit Ups: 3 x 15
Machine Crunches: 3 x 15

2 packs of Nitro post

Enforcer
10-08-13, 9:43 pm
9:00 PM- Work Gym

2 servings of Atomic 7 intra

Hams and Quads:
Warmup: 5 minutes on the bike
Lying Leg Curls: 2 warmups, 4 x 10,10,8,18
BB SLDL's: 4 x 10-8
Lying Single Leg Curls: 4 x 10-8 each leg
Leg Extensions: 2 warmups, 3 x 10-15
Power Squats: 3 x 10-20
Leg Press: 3 x 10-20
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
10-08-13, 9:45 pm
12:00 PM

2 servings of Atomic 7 intra

Cardio: 30 minutes on the treadmill

Abs:
Lying Leg Raises: 3 x 15
Seated In and Outs: 3 x 15

2 packs of Nitro post

Enforcer
10-08-13, 9:46 pm
5:30 PM- Worlds Gym

2 servings of Atomic 7 intra

Arms:
Pushdowns: 2 warmups: 4 x 10-8
Close Grip BB Bench: 135 x 15, 225 x 10, 275 x 10, 315 x 10
Rope Pushdowns: 3 x 10
Seated Machine Preacher Curls: 2 warmups: 4 x 10-8
Standing DB Curls: 3 x 8
Standing Preacher Bar Cable Curls: 3 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
10-08-13, 9:48 pm
10:00 AM

2 servings of Atomic 7 intra

Cardio: 30 minutes on the treadmill

Abs:
Crunches: 3 x 45 (15 left, 15 right, 15 middle)

2 packs of Nitro post

Enforcer
10-08-13, 9:50 pm
2:30 PM- Worlds Gym

2 servings of Atomic 7 intra

Shoulders:
Seated Smith Press: 2 warmups, 225 x 10, 275 x 10, 315 x 10, 365 x 6
Standing DB Side Laterals: 4 x 10-8
Seated DB Front Raises: 3 x 10
Reverse Peck Deck Flyes: 3 x 10
BB Shrugs: 3 x 10-12
Seated Smith Press: 3 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
10-08-13, 9:51 pm
5:00 AM- Work Gym

2 servings of Atomic 7 intra

Cardio: 30 minutes on the treadmill

Abs:
Weighted Crunches: 3 x 15 (then dropped the weight and did 15 more bodyweight after each set)

2 packs of Nitro post

Enforcer
10-08-13, 9:51 pm
Weeks Out

Enforcer
10-08-13, 9:53 pm
245

Meal 1: 6 egg whites, 5 ounces lean ground sirloin, 9 ounce sweet potato
Meal 2: 10 ounces of chicken, 6 ounces sweet potato
Meal 3: 10 ounces of sirloin, 8 ounce sweet potato
Meal 4: 12 ounces of flounder, 8 ounce sweet potato, 1/2 cup of asparagus
Meal 5: 10 ounces of flounder, 6 ounce sweet potato, 1/2 cup of asparagus
Meal 6: 12 ounces of chicken, 3/4 cup of brown rice, 1 cup of asparagus

Enforcer
10-08-13, 9:56 pm
2:00 PM- Work Gym

2 servings of Atomic 7 intra

Back:
Chins: 3 x 10
Seated Pulldowns: 1 warmup, 3 x 8-20
Lying DB Rows: 2 x 10, 1 x 8, double drop x 8,10, 1 x 8, double drop x 8,10
One Arm DB Rows: 2 x 10, 1 x 8, double drop x 8,10
Narrow Grip Pulldowns: 3 x 10
Seated Pulley Rows: 3 x 10, double drop x 8,10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
10-08-13, 9:57 pm
5:30 PM- Worlds Gym

2 servings of Atomic 7 intra

Chest:
Incline BB Press: 2 warmups with 135, 225 x 10, 275 x 10, 315 x 12, 365 x 4
Flat Hammer Press: 2 x 10, 1 x 8, double drop x 8,8, 1 x 6, double drop x 6,6
Incline DB Flyes: 3 x 10-8, double drop x 8,10
Dips: 2 x 15
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
10-14-13, 12:35 pm
10:30 AM- Worlds Gym

2 servings of Atomic 7 intra

Cardio: 25 minutes on the stairmaster

Calves:
Seated Calf Raises: 1 warmup, 4 x 8, double drop x 10,10
Leg Press Raises: 4 x 10

Abs:
Machine Crunches: 4 x 15

2 packs of Nitro post

Enforcer
10-14-13, 12:37 pm
8:00 AM

2 servings of Atomic 7 intra

Cardio: 30 minutes on the treadmill

Abs:
Crunches: 3 x 45 (15 right, 15 left, 15 center)
Seated In and Outs: 3 x 15
Lying Leg Raises: 3 x 15

2 packs of Nitro post

Enforcer
10-14-13, 12:41 pm
4:00 PM- Worlds Gym

2 servings of Atomic 7 intra

Quads and Hams:
Warmup: 5 minutes on the bike
Standing Single Leg Curls: 2 warmups, 5 x 10 (last two sets held each rep at the top for a two count, then after the last set did 10 more touch and go each leg)
Leg Press: 2 warmups, 3 x 10-20
Leg Extensions: 2 x 10-8, double drop x 8,10, 1 x 8, double drop x 8,10
BB Squats: 135 x 10, 225 x 10, 315 x 10, 405 x 20
Smith Machine Stationary Lunges: 3 x 10 each leg (then did 10 more each leg just bodyweight after each set)
Seated Leg Curls: 2 x 10-8, double drop x 8,10, 1 x 8, double drop x 8,10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
10-14-13, 12:44 pm
2:00 PM- Work Gym

2 servings of Atomic 7 intra

Shoulders:
Seated DB Press: 2 warmups, 90's x 12, 120's x 10, 150's x 8
Standing DB Side Laterals: 3 x 10-8, double drop x 8,10, 1 x 8, double drop x 8,10
BB Front Raises: 3 x 10-8, double drop x 8,10
Seated Rope Rear Lateral Pulls: 4 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
10-14-13, 12:47 pm
5:00 AM- Work Gym (had to get it in early bc we were running shirt staffed)

2 servings of Atomic 7 intra

Arms:
BB Skulls: 2 warmups, 3 x 12-10
Rope Pushdowns: 2 x 10, double drop x 8,10
Seated Behind the Head DB Extensions: 2 x 10, double drop x 8,10
Lying Incline DB Curls: 2 warmups, 3 x 10
Standing Cambered Bar Curls: 2 x 10, double drop x 8,10
Standing Straight Bar Cable Curls: 2 x 10, double drop x 8,10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
10-14-13, 12:49 pm
8:00 AM- Work Gym

2 servings of Atomic 7 intra

Cardio: 30 minutes on the treadmill

Calves:
Seated Calf Raises: 1 warmup, 5 x 10, dropset x 20

Abs:
Weighted Sit Ups: 3 x 15 (then dropped the weight and did 15 more bodyweight)
Seated In and Outs: 3 x 20

2 packs of Nitro post

Enforcer
10-14-13, 12:49 pm
Weeks Out

Enforcer
10-14-13, 12:51 pm
8:00 AM- Worlds Gym

2 servings of Atomic 7 intra

Cardio: 25 minutes on the stairmaster

Calves:
Standing Calf Raises: 1 warmup, 3 x 8
Donkey Calf Raises: 3 x 8

Abs:
Supersetted:
Hanging Bent Leg Raises: 3 x 15
with
Hanging Straight Leg Raises: 3 x 15

Machine Crunches: 3 x 15

2 packs of Nitro post

naturalguy
10-14-13, 1:48 pm
Weeks Out

Finish strong my man!

J-Dawg
10-15-13, 4:44 pm
2 Weeks Out

Yeah buddy! Looks like you're on point big E. You got this brotha--down to crunch time!

Enforcer
10-18-13, 8:00 pm
Finish strong my man!


Yeah buddy! Looks like you're on point big E. You got this brotha--down to crunch time!

Thanx NG and J, in the home stretch now, just gonan keep my head down and power thru.

Enforcer
10-18-13, 8:07 pm
4:00 PM- Worlds Gym

2 servings of Atomic 7 intra

Back:
Hyperextensions: 2 x 15
Deads: 2 warmups, 245 x 5, 335 x 5, 445 x 5, 535 x 5, 585 x 4

Superset:
Seated Pulldowns: 3 x 10-8
with
Seated Underhand Grip Pulley Rows: 3 x 10-8

Superset:
Wide Grip Hammer Pulldowns: 3 x 10-8
with
Seated Hammer Rows: 3 x 10-8

Hyperextensions: 2 x 15
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
10-18-13, 8:09 pm
5:00 AM- Work Gym

2 servings of Atomic 7 intra

Cardio: 30 minutes on the treadmill

Abs:
Sit Ups: 3 x 20
Triset:
Hanging Leg Raises: 3 x 15
with
Toe Touches: 3 x 15
with
Seated In and Outs: 3 x 15

2 packs of Nitro post

Enforcer
10-18-13, 8:16 pm
1:30 PM- Work Gym

2 servings of Atomic 7 intra

Chest:
Flat BB Bench: 2 warmups with 135, 2 sets of 225 x 15, 275 x 15, 315 x 13, double drop 225 x 20, 135 x 20

Superset:
Incline DB Press: 3 x 10 (down on a 3 count and press)
with
Flat DB Flyes: 3 x 10

Superset:
Machine Flyes: 2 x 15
with
Dips: 2 x 15

Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
10-18-13, 8:18 pm
8:00 AM- Work Gym

2 servings of Atomic 7 intra

Cardio: 30 minutes on the treadmill

Calves:
Seated Calf Raises: 1 warmup, 5 x 10-8

Abs:
Crunches: 4 x 25

2 packs of Nitro post

Enforcer
10-18-13, 8:25 pm
10:00 AM- Work Gym

2 servings of Atomic 7 intra

Hams and Quads:
Warmup: 5 minutes on the bike
Lying Single Leg Curls: 2 warmups, 4 x 10-8 each leg

Superset:
BB SLDL's: 4 x 10-8
with
Lying Leg Curls: 4 x 10-8

Hip Raises (feet on a medicine ball): 2 x 15
Single Leg Extensions: 2 warmups, 4 x 10-8 each leg

Superset:
Power Squats: 4 x 10
with
Single Leg Press: 4 x 10-8 each leg

Stretched and rode the bike for 5 min.

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
10-18-13, 8:26 pm
8:00 AM- Worlds Gym

2 servings of Atomic 7 intra

Cardio: 25 minutes on the stairmaster

Abs:
Weighted Sit Ups: 3 x 20
Machine Crunches: 3 x 20

2 packs of Nitro post

Enforcer
10-18-13, 8:28 pm
4:30 PM- Worlds Gym

2 servings of Atomic 7 intra

Shoulders:
Standing BB Press: 2 warmups with 135, 2 sets of 185 x 10, 205 x 10, 225 x 18

Superset:
Standing Machine Side Laterals: 4 x 10-8
with
Seated DB Front Raises: 4 x 10-8

Supserset:
Reverse Peck Deck Flyes: 4 x 10
with
Wide Grip Upright Rows: 4 x 10

DB Shrugs: 2 x 10

Calves:
Donkey Calf Raises: 1 warmup, 4 x 10

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
10-20-13, 7:29 pm
5:00 AM

2 servings of Atomic 7 intra

Cardio: 30 minutes on the treadmill

Abs:
Triset:
Crunches: 3 x 15
with
Lying Leg Raises: 3 x 15
with
Seated In and Outs: 3 x 15

2 packs of Nitro post

Enforcer
10-20-13, 7:32 pm
1:30 PM- Gold's Gym, New Haven, CT- My freind was competing in a show which was 15 minutes from teh gym so of course had to get a session in there, first time at the gym and it def. lived beyond the hype

2 servings of Atomic 7 intra

Arms:
Rope Pushdowns: 2 warmups, 3 x 10

Superset:
Seated Behind the Head Machine Extensions: 3 x 10
with
Lying Incline Machine Pushdowns: 3 x 10

Machine Pushdowns: 3 x 10
Standing DB Curls: 2 warmups, 3 x 10

Superset:
Seated Machine Preacher Curls: 3 x 10
with
Seated Single Arm Machine Curls: 3 x 10 each arm

Seated High Single Arm Machine Curls: 3 x 10 each arm
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
10-20-13, 7:34 pm
10:00 AM

2 servings of Atomic 7 intra

Cardio: 30 minutes on the treadmill

Abs:
Weighted Sit Ups: 3 x 20 (then dropped the weight after each set and did 20 more bodyweight)
Crunches: 2 x 25

2 packs of Nitro post

Enforcer
10-22-13, 1:42 pm
Days Left

Enforcer
10-22-13, 1:44 pm
9:30 AM- Worlds Gym

2 servings of Atomic 7 intra

Cardio: 25 minutes on the stairmaster

Calves:
Standing Machine Raises: 1 warmup, 3 x 8
Seated Machine Raises: 3 x 10-8

Abs:
Machine Crunches: 4 x 15

2 packs of Nitro post

Enforcer
10-22-13, 1:44 pm
242

Enforcer
10-22-13, 1:45 pm
6:00 PM- Worlds Gym

2 servings of Atomic 7 intra

Back:
Standing Lat Pulldowns: 2 warmups, 2 x 10
Seated Underhand Grip Pulldowns: 3 x 10
Bent Over DB Rows: 3 x 10
Seated Hammer Rows: 3 x 10
Hyperextensions: 2 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
10-22-13, 1:46 pm
9:30 AM- Worlds Gym

2 servings of Atomic 7 intra

Cardio: 25 minutes on the stairmaster

Abs:
Lying Incline In and Outs: 4 x 15

2 packs of Nitro post

Enforcer
10-22-13, 1:47 pm
Days Out

J-Dawg
10-22-13, 2:33 pm
Thanx NG and J, in the home stretch now, just gonan keep my head down and power thru.

We're rooting for ya big E. I know you've given you're 100% to the prep. Best of luck on stage this weekend!

Enforcer
10-23-13, 11:11 am
We're rooting for ya big E. I know you've given you're 100% to the prep. Best of luck on stage this weekend!

Thanx J, it is much appreciated and great to know I have a huge support staff here on the Forvm, really helps drive me and keep me motivated

Enforcer
10-23-13, 11:12 am
5:45 PM- Worlds Gym

2 servings of Atomic 7 intra

Chest:
Flat DB Press: 2 warmups, 3 x 10
Incline BB Press: 3 x 10
Machine Flyes: 3 x 10
Pushups: 2 x 15-10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
10-23-13, 11:13 am
Days Out!

HIGA MONSTER
10-23-13, 11:15 am
Days Out!
Good luck bro!

HIGA MONSTER

Enforcer
10-23-13, 11:15 am
8:30 AM- Worlds Gym

2 servings of Atomic 7 intra

Cardio: 20 minutes on the stairmaster

Quads and Hams (very light):
Leg Extensions: 1 warmup, 4 x 10
Seated Leg Curls: 1 warmup, 4 x 10

Calves:
Seated Machine Raises: 3 x 10

Abs:
Sit Ups: 2 x 25
Machine Crunches: 2 x 25

2 packs of Nitro post

Enforcer
10-23-13, 11:16 am
Good luck bro!

HIGA MONSTER

Thanx Higa!

Enforcer
10-24-13, 9:14 am
3:30 PM- Worlds Gym

2 servings of Atomic 7 intra

Shoulders:
Standing Machine Side Laterals: 2 warmups, 3 x 10
BB Front Raises: 3 x 10
Seated DB Side Laterals: 3 x 10
Reverse Peck Deck Flyes: 3 x 10
BB Shrugs: 2 x 10
Stretched

2 packs of Nitro and 1 serving of Atomic 7 post

Enforcer
10-24-13, 9:17 am
Days Out!!!

Enforcer
10-24-13, 9:18 am
For the past two shows, I have trained on Thurs. but this year I am going to take 2day and tom. completely off and just relax my body. Gonna start carbing back up now a lil sooner also, I wanna bring a nice big full package to the stage. Almost there now....

Big Wides
10-24-13, 9:20 am
For the past two shows, I have trained on Thurs. but this year I am going to take 2day and tom. completely off and just relax my body. Gonna start carbing back up now a lil sooner also, I wanna bring a nice big full package to the stage. Almost there now....

It's time to shine big boy

Enforcer
10-24-13, 9:26 am
It's time to shine big boy

Thanx Wides, wishing you all the best with your meet the following weekend. Got to represent for The Widener University..lol

Enforcer
10-25-13, 9:08 am
Day out!!! Time to stay focused, relaxed, and bring this shit home!!

naturalguy
10-25-13, 10:02 am
Day out!!! Time to stay focused, relaxed, and bring this shit home!!


http://www.youtube.com/watch?v=PBux0VPPo7g

Enforcer
10-25-13, 1:23 pm
http://www.youtube.com/watch?v=PBux0VPPo7g

Hahhahahahahahahahha, couldnt have said it better myself

Firefist
10-25-13, 1:27 pm
Best wishes big dog.

Enforcer
10-28-13, 10:29 am
Best wishes big dog.

Thanx brotha

Enforcer
10-28-13, 10:41 am
Well my streak of trying to win three in a row unfortunately came to a stop on Saturday. I ended up taking 2nd in my class. I could not be happier tho with how I looked. I was bigger than my first two shows and still was able to come in with rock hard conditioning. In the end I have learned that this sport comes down to what the judges want, one may want size, one may want shape, and one may want something else. I talked to a few different people, other than family of course bc lets face it no matter what you look like your family will always say yo are number 1. Some said I should have won, but in the end I didnt and what the judges decides is what really matters. I looked at some pictures and I was def. bigger, harder, and drier than the other guy. He however was more aesthetically pleasing. He was just rounder than I was. I am sure that comes down to a few things for me: genetics, how hard I train bc lets face it I train hard and heavy, I am not about to start moving light ass weight for tons of reps, that shit is for the birds, and for so many years growing up in the sport I trained to be big and strong, and just now over the past three years I have started to make the change to more of a bodybuilding style of training. Of course I was upset with the final results bc anyone who has competed knows that you pour your heart and soul into this and when it does not work out in the end, you just sit there thinking: Fuck, I killed myself for months on end and this is how it turns out. I have no regrets tho and I have always said from the start of any prep, as long as I can finish saying that, then I have to keep my head held high. I did not miss one meal, one cardio session, or half ass any training session. Is this the end for me? Fuck no, I will be back on stage once again, aiming to win. I have improvements still to make: I want to keep rounding out my shoulders more, have to bring up my upper chest, and work on keep on developing better and better separation in my quads. I am taking this week off from training and giving my body some much needed rest. Gonna still eat well but if I want to have something that may be more on the unhealthy side, fuck it, I am going to. I earned it and you only get to go around once so you have to enjoy every minute you can. I just wanted to thank every1 out there for the support I received throughout this prep. From my friends at Universal, to all the members on the Forvm, I just want to say thanks from the bottom of my heart. It truly does mean alot to me. So for now, its time to rest and clear my head. I am off from work for the next few days so I am going to enjoy it.

G Diesel
10-28-13, 12:22 pm
One of the hardest training, most dedicated people I know.

Saw a couple sneak pics from Saturday and my boy looked thick and lean up there. An imposing, rugged physique.

Just another brick in the wall and a step closer to your goal, my brother. Keep pushing and inspiring us all.

Peace, G

Big Wides
10-28-13, 2:59 pm
Great job buddy, you gave it your all and it came through in the final package. Hard work and sticking to your roots will take you further than adapting to the masses

C.Coronato
10-28-13, 3:38 pm
You're a big freak. Nothing but good things coming your way my brother.

deanna7272
10-28-13, 7:27 pm
Responded on your original thread, but here I will just say this... I agree with all that was stated above...Lol

Always proud..

Enforcer
10-29-13, 1:03 pm
One of the hardest training, most dedicated people I know.

Saw a couple sneak pics from Saturday and my boy looked thick and lean up there. An imposing, rugged physique.

Just another brick in the wall and a step closer to your goal, my brother. Keep pushing and inspiring us all.

Peace, G

Thanx cousin, to have a person of your level in this sport say those things about me, truly means the world. I have known you for about 5 or so years now, and I am truly honored to be able to call you a friend.


Great job buddy, you gave it your all and it came through in the final package. Hard work and sticking to your roots will take you further than adapting to the masses

Thanx Wides, and thank you for the support throughout.


You're a big freak. Nothing but good things coming your way my brother.

Thanx C. And I came say the same ting about you, cant wait to see what the future holds for you.


Responded on your original thread, but here I will just say this... I agree with all that was stated above...Lol

Always proud..

Thanx D, your constant support always helps drive me even further everyday

Enforcer
10-29-13, 1:34 pm
pics.musculardevelopment.com/index.php?mode=browse&id=46579&eventcode=1754