My Journey To Reclaim What Was Lost

[Rex]

Welcome to the forum an congrats on getting picked up by animal. Sucks they took it away but it's going to mean that much more when you get it back. Impressive physique brother, I'll be along for the ride.
Jeremy

Thank you, shortstack.
Yeah... at first I felt bad about it, but now I realize that it actually lit up my inner fire again. I´ll get that thing. 24 weeks to go...

[Rex]

Subbed for the journey of the most intense bodybuilder that I know of.

Good to know you with me and thanks for the compliment, my friend.

[Rex]

Welcome brother. Good luck on your journey!

Thank you very much.
In my opinion good luck comes from hard work... Don´t you agree?

[deanna7272]

Thanks for signing up, deanna! You won´t regret it...

By tomorrow it will be 24 weeks away. I plan on nothing but winning that damn show in Prague.

Oh, from what I'm seeing, I know I won't... You are definitely surrounded by great folks here and have come to the right place for support... I'm sure a lot of us will be looking to you as an inspiration also...

Eyes on the Prize!!

[Rex]

As I woke up today, my lower back felt tight and I honestly would have rather stayed in the warmth and coziness of my bed. But of course I sucked it up. Washed down two packets of NITRO and jumped on my crosstrainer for 30 minutes. This did me good because it warmed up my whole body and the tension in my lower back was relieved.
For some reason this day feels like everything is running in slow motion. I even got to the gym 10 minutes later than normal. Maybe I should have spiked my morning coffee with some RAGE…
Damn it! I even forgot my phone at home. No Metalica to give me a boost. So as I warm up with pulldowns, I give myself a little pep-talk and as soon as the PUMP starts kicking in I dive into the zone. 24 weeks to go from this point. I won´t waste one single day…

TRAINING
AM workout: back, abs
Neutral grip pulldown 3x127lb; 20reps each rest/paused
Barbell rows 5x275lb; 9, 8, 8, 7, 7 reps
Dumbbell rows 3x110lb; 9, 8, 6
T-bar 3x193lb; 12reps each r/p
Padded T-bar 3x88lb; 12, 10+2, 8+4 r/p, last set triple strip of 12reps each
Dumbbell pullover 3x88lb; 12, 12, 10+2 r/p
Reverse grip pulldown 3x110lb; 15reps each cheated to complete 15reps
+2 execises of 3 sets abs
Workout was good. Beat my log book on every lift…


PM workout: back, traps, rear delts, biceps
Wide grip pulldown 3x154lb; 12, 8+4, 8+4 r/p, last set strip 110lbx20 r/p
Dumbbell pullover 3x88lb; 12, 8+4, 8+4 r/p
Behind neck pulldown 3x110lb; 20, 20, 15+5 r/p
Db shrug 5x132lb; 9, 8, 8, 7, 7
Smith machine shrug 3x200lb; 12reps each r/p
Cable rear delts 3x45lb; 15, 12+3, 10+5 r/p, last set strip 28lbx15
Db lying rear delts 3x38lb; 12reps each, finish up with partials until 12reps
Machine curls 3x55lb; 12, 7+5, 6+6 r/p, last set r/p until 20reps
Barbell spider curl 5x77lb; 9, 8, 7, 6, 5reps
Rope hammer curl 3x66lb; 15reps each, cheated if necessary to reach 15reps
+2 exercises forearms


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr chicken
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before AM workout (stim cap removed) with strong black coffee

[Rex]

Damn it! My back is crazy sore this morning! I really must have stimulated it yesterday. Good job…
It´s Sunday and while everybody else is taking the day off, I´m going to hit legs. I´m feeling more motivated than ever and I´m looking forward to the pain and torture of every upcoming training session. I want that amateur Mr. O title and the Pro Card that comes along with it bad. I´m determined to make every rep, every second of sleep and every gram of protein count.
#attackdogmode

Here is what I did today:

TRAINING

30min. starved cv on crosstrainer

AM workout
Calves, hamstrings:
Standing calf raises 3x673lb; 12, 12, 9+3 rest/paused, immediately proceed with 
Seated calf raises 1x188lb; 8+4, 3x210lb 12, 9+3, 8+4 r/p, DC stretch after last set
One legged leg press calves 3x225lb; 8, 4, 3 r/p
Tibialis raises 3x20 r/p bodyweight
Single leg curls 3x127lb; 12, 12, 10+2 cheated
Glute-ham raises 3x45lb; 10+2, 9+3, 8+4 dropped the plate to reach 12reps
lying leg curls 5x72lb; 20, 13+7, 12+8, 10+10, 8 cheated and r/p to reach 20reps, immediately go to 
db stiff leg deads 5x121lb; 6, 6, 5, 5, 5
immediately finish up with 1 set of bodyweight walking lunges to failure

PM workout
Hamstrings, quads:
Walking lunges 5x100lb; 12 reps each immediately go to 
Lying curls 5x72lb; 12 reps each, cheated if necessary, immediately go to 
Extensions 5x88lb; 12, 12, 9+3, 8+4, 9+3 double strip of 12, 12
Squats 225lbx10, 315x6, 6, 5, 5, 6, 5, 5, 5, 4 immediately go to
Sissy squats 5xbodyweight; 12, 12, 9+3, 8+4, 8+4 forced reps
+thorough stretching


Nutrition

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr steak
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before PM workout (stim cap removed) with strong black coffee

[Rex]

It´s Monday or international chest day as they call it. So that´s what´s first on my schedule this morning. The gym I train at is a very small privately owned facility with a lot of history. Lee Haney, and Samir Bannout have trained here before the 1983 Olympia… You will never see more than 10 people working out at the same time. When I go there on Mondays to do my chest workout, I know that all of the old timers will be doing the same thing. I never have to worry about having to look for someone to give me a good spot. Those guys, especially Gregor and Henry, are real artists when it comes to assisting on a heavy lift. And of course that´s what I plan on doing. Heavy and intense lifting!
As far as my food goes, I feel that my body has accustomed to the amounts I have been eating since I started my journey on Dec. 7th. I was walking around feeling full and stuffed all the time, now I feel good. I could even eat more. And since my goal is to put on as much size as possible that´s exactly what I´m going to do.
I won´t let go of my goal…
#attackdogmode


TRAINING

30min. starved CV on crosstrainer

AM workout: Chest
Flat barbell press 225lbx11, 315lbx4+1, 3+1, 3+1, 2+1, 225lbx8+2 forced reps
Incl. db press 100lbx 10, 8, 8, 7, 7
Bodyweight dips
Superset with 5x20reps, dip to failure then proceed with push ups until 20 reps
Push ups
Cable crossover 5x66lb; 15reps per set, cheated if necessary
Db pullover 5x83lb, 12, 12, 12, 8+4, 6+6 rest/paused

Great workout! No shoulder pain and amazing pump

PM workout: shoulders, triceps (different gym than normal)
High incl. bar press 225lbx 9+1, 7+1, 7+1, 6+1, 5+1 forced reps, immediately go to 
Machine press 72lbx12+8 r/p, 116lbx 12, 9+3, 7+5 r/p
Side lateral 10x40lb 12 reps each set, cheated if necessary last set stripped to 28lbx20 r/p
Side cable laterals 3x33lb, 12reps each set + 5partials
Rope pushdown 110lbx 15, 11+5, 10+5 r/p, finished with 15 partials in stretched position
Lying db extension 33lbx 15, 12, 11+1 forced rep
Dips bodyweightx 10, 8, 7, 6, 6
Single arm cable pushdown 3x61lb, 12 reps each set

Same in the PM. I felt like I my delts were about to pop

Nutrition

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr turkey
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before AM workout (stim cap removed) with strong black coffee

[Rex]

Like I told you last week I usually take Tuesdays. If I do at all… This week I´m hitting the gym. I don´t feel like I need the rest and on top of that it´s Christmas. I almost feel obligated to train just to prove a point.
My body is responding great to the stimulus I´m putting it under and increased food intake. This morning I finally got up to 260lb! 260.5lb actually… I´ll be posting update pictures within the next couple of days.
The pumps I´m getting lately are ridiculous. Sometimes I have to lighten up the poundage on certain lifts because otherwise I would not be able to execute and feel it properly. For example, after my first bicep exercise, my arms are so blown up that I can only perform two thirds of the movement. A peak contraction is impossible at that point. Wondering if that is a good thing or not… -_-


TRAINING

30min starved CV on crosstrainer

AM workout: back, abs
Neutral grip pulldown 3x132lb; 20, 12+8, 12+8 rest/paused
Barbell rows 5x254lb; 10, 8, 7, 7, 6 reps
Dumbbell rows 3x100lb; 10, 10, 10
T-bar 3x193lb; 12reps each r/p immediately go to
Padded T-bar 45lbx15+5 r/p; 66lbx 13, 12, 12 immediately go to
Dumbbell pullover 3x88lb; 12, 9+3, 9+3 r/p
Reverse grip pulldown 3x110lb; 15reps each cheated to complete 15reps
+2 execises of 3 sets abs



PM workout: back, traps, rear delts, biceps
Wide grip pulldown 3x132lb; 15+5, 13+7, 11+9 r/p
Dumbbell pullover 3x88lb; 12, 12, 12 emphasize the stretch!
Behind neck pulldown 3x110lb; 20, 20, 15+5 r/p
Db shrug 5x132lb; 10, 9, 7, 7, 7
Smith machine shrug 3x177lb; 12reps each r/p
Cable rear delts 3x45lb; 15, 14+1 cheated , 11+4 r/p, last set strip 28lbx15
Db bent over rear delts 3x38lb; 12reps each, cheated a little
Machine curls 3x55lb; 12, 8+4, 7+13 r/p, last set r/p until 20reps
Db preacher curl 3x33lb; 12, 8+4, 7+5 assisted with other arm
Rope hammer curl 3x77lb; 15reps each, cheated if necessary to reach 15reps
+2 exercises forearms



Nutrition

No Christmas dinner for me. Haven´t earned it yet. I need that Pro Card!

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr turkey
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before AM workout (stim cap removed) with strong black coffee

[Rex]

It´s Christmas Morning and normally the gym would be closed. Luckly the owner trusted me with the key to the place. I can go whenever I want, which is pretty cool. I prefer training at times when there is very little going on in the gym. Whenever possible I wait until after regular business hours. Stepping alone onto a quiet gymfloor, no music, no people, no distractions… almost feels like some kind of a religious experience.
If you´re wondering what the hell I´m doing working out on Christmas Morning instead of spending time with my family, you should know that I do not have a family anymore. Everybody is dead. My mother is the only person left that is dear to my heart. She doesn´t give a damn about Christmas though. ..
So today is just another legday!

TRAINING

30min. starved cv on crosstrainer

AM workout
Calves, hamstrings:
Seated calf raises 3x265lb; 12, 10+2, 7+5 rest/paused, DC stretch after last set, immediately go to
Donkey calf raises 3x331lb; 7+5, 12, 7+5 r/p, DC stretch after last set, immediately go to
Standing calves 3x508lb; 6, 12, 11+1 forced, 9+3 r/p
Tibialis raises 3x20 r/p bodyweight
Lying hams 5x72lb; 20, 14+6, 11+9, 11+9, 11+9 r/p and cheated if necessary
Stiff leg deads 5x405; 6, 6, 5, 4, 4
Glute-ham raises 3x45lb; 12, 12, 10+2 dropped the plate to reach 12reps
Single leg curls 3x88lb; 12, 12, 10+2 cheated to reach 12reps

PM workout
Quads:
Leg extensions 5x77lb; 20, 16+4, 15+5, 13+7, 13+, 15+5 r/p
Squats 225lbx20, 315lbx7, 7, 7, 7, 5, 7, 6, 405lbx 3, 3, 3
Squat machine 5x177lb; 5x10reps r/p
Sissy squats 5xbodyweight; 5x10reps, forced reps
+thorough stretching



NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr steak
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
400gr Flunder
100gr ricecakes

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before PM workout (stim cap removed)
Animal RAGE: 1 Scoop before PM workout

[Swolepez]

Merry Christmas Roman!

So for your PM workout, I see you listed Rage..... The original formula or XL?

[Rex]

Merry Christmas Roman!

So for your PM workout, I see you listed Rage..... The original formula or XL?

I am still using the regular formula. Haven´t even tried the XL since it´s not available via the european distributor yet. What´s the difference?
Do you like it better?

[Rex]

Everything is going great! My body feels like it is growing by the day and all my lifts are going up, too. Despite of a little elbow pain and lower back tightness my machine is running smoothly and training is total fun. After my warm ups in the beginning of a workout, I´m already skin busting pumped. I look forward to every training session and every meal because I know each and every single one of them is going to make me bigger, stronger and better.
#attackdogmode

TRAINING
30min. starved cv on crosstrainer

AM workout: chest, abs
Incline barbell 225lbx12, 275lbx8+1, 315lbx3+1, 2+1, 2+1, forced reps 225lbx10
Incline db flys 60lbx 8, 7, 6, 6, 6 immediately go to
Dips bodyweight x5; 12reps each set, assisted if necessary, immediately go to
Cable crossover 5x64lb; 12, 12, 9+3, 8+4, 8+4 r/p; last set strip 50lbx12reps
Db pullover 5x88lb; 12 reps each r/p
+1 exercise abs

PM workout: shoulders, triceps
Military presses 5x182lb; 13, 8, 6, 5, 5  strip to 138lb 20reps r/p
Db side laterals 11x40lb; 12 reps r/p and cheated if necessary
single side lateral machine 3x105lb, 12 reps r/p
cable upright rows 3x121lb; 12 , 8+4, 7+5 r/p and cheated
Rope pushdown 3x155lb; 12+3, 9+6, 7+8 r/p; strip set 15x100lb
Single lying db extension 3x33lb; 13, 10+2, 9+3 forced reps
Dips bodyweightx5; 10, 8, 7, 6, 6
Overhead extension machine 3x77lb; 12, 9+3, 8+4 r/p; DC stretch after final set


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr turkey
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)

[Rex]

The Christmas Holidays are finally over and people are gearing up for New Year´s Eve, or “Silvester” as it´s called in Germany. Everybody seem to be throwing their own party and I´m getting invitations left and right, even from people that I don´t even know or that are living on the opposite end of the country. I feel blessed to witness so many people think and care about me, but, just like Christmas has been, New Year´s Eve is going to be just another day at the office for me.
#attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: back, abs
Neutral grip pulldown 3x132lb; 20, 14+6, 13+7 rest/paused
Barbell rows 5x243lb; 12, 9, 9, 9, 7 reps
Dumbbell rows 3x110lb; 8, 8, 7
T-bar 3x193lb; 12reps each r/p immediately go to
Padded T-bar 50lbx12+8 r/p; 72lbx12, 10+2, 9+3 double strip 12 reps each
Dumbbell pullover 3x88lb; 12, 9+3, 8+4 r/p
Rope Lat pushdown 3x77lb; 12reps each cheated to complete 12reps
+1 execises of 3 sets abs



PM workout: back, traps, rear delts, biceps
Wide grip pulldown 3x132lb; 20, 14+6, 12+8 r/p
Dumbbell pullover 3x88lb; 12, 12, 12 emphasize the stretch!
Behind neck pulldown 3x110lb; 20, 20, 16+4 cheated
Db shrug 5x132lb; 11, 8, 7, 7, 6
Smith machine shrug 3x188lb; 12reps each r/p
Cable rear delts 3x45lb; 15, 13+2, 12+3 r/p, last set strip 28lbx15
Db lying rear delts 3x33lb; 12reps each, partials to reach 12reps
Machine curls 3x55lb; 12, 7+5, 6+6 r/p
Alternate db curl 3x28lb; 3x12reps, super strict form
Rope hammer curl 3x77lb; 15reps each, cheated if necessary to reach 15reps
+2 exercises forearms


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr turkey
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before AM workout (stim cap removed) with strong black coffee

[Rex]

When my alarm woke me up this morning, I instantly knew that it was time to take a day off. I did not feel recovered at all, my whole body was aching and my legs were still sore from the workout three days ago. Since training an unrecovered muscle doesn´t make sense to me, I decided to shut off the alarm and sleep in. Resting and fueling up for tomorrow was all I was going to be concerned about today…
So I closed my eyes again and when I opened them the next time it was 3.00PM. How´s that for sleeping in?
To fill up all the free time I took care of some things all bodybuilders have to do: shaving my body, tanning, grocery shopping etc. I also met with Mathias “the pilot” Guth, a very good friend of mine. We hung out and caught up on stuff that had recently been happening in our lives.
All in all the day was pretty lazy but sometimes that´s exactly what one needs to improve. Exactly 23 weeks from today I will be stepping on stage at the Amateur Mr. O and I plan on being the last competitor to leave the stage.
#attackdogmode

TRAINING

30min. starved cv on crosstrainer

NUTRITION

Meal 1
125gr oats
20 eggwhites

Meal 2
330gr turkey
100gr ricecakes

Meal 3
330gr turkey
100gr ricecakes

Meal 4
330gr turkey
100gr ricecakes

Meal 5
330gr turkey
100gr ricecakes

Vegetables with meal 2. – 5.
>2 gallons of water

SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 3
Animal NITRO: 2 upon waking
Universal Glutamine: 10gr upon waking, 10gr 20min before meal 5
Animal OMEGA: 1 with breakfast, 1 with meal 5
Animal FLEX: 1 with meal 2, 1 with meal 4
Animal PM: 1 20min. before meal 5

[Rex]

After the restday I feel motivated and itchy to get back in the gym. What´s even more exciting is that it´s LEGDAY! My favorite day in my the rotation of bodyparts. I think I´ve mentioned that before…
I did my normal calves and hamstrings routine in the morning but decided to try something different for the quad session at night. I´ve been watching a Kai Greene leg training video while doing my cardio and I figured I would give his approach a try. Basically he pre exhausts his lower body with a number of exercises, before he finishes off his legs with Squats. I did not exactly copy his routine but based my training session on what I had gathered from the video. I knew it was going to be tough so I washed down a pack of PUMP and 2 packs of Nitro with a serving of Rage immediately before I started warming up on the steppmill. After that I was ready and KILLED IT!
#attackdogmode


TRAINING

30min. starved cv on crosstrainer

AM workout
Calves, hamstrings:
Standing calf raises 3x673lb; 12, 12, 10+2 rest/paused, immediately proceed with 
Seated calf raises 177lbx7+13 r/p; 3x210lb 12, 9+3, 8+4 r/p, DC stretch after last set
One legged leg press calves 3x243lb; 7, 2, 1 r/p
Tibialis raises 3x20 r/p bodyweight
Single leg curls 3x127lb; 12, 12, 12 immediately go to
Glute-ham raises 3x45lb; 10+2, 9+3, 8+4 dropped the plate to reach 12reps, immediately go to
lying leg curls 5x72lb; 12 reps each set, cheated
regular Deadlifts 405lb; 3x10reps r/p


PM workout
Hamstrings, quads:
Adductor machine superset with Jefferson Squats: 5sets each of 20/12
Abductor machine superset with stiff leg deads: 5sets each of 20/12
Sissy Squats with 45lb plate: 5sets, all strip sets (drop the plate at failure)
Lying hamstring curls: 3 sets of 20reps, all rest/paused to reach 20
Glute kickback on curl machine: 3 sets of 12-20, alternate legs non stop
Leg extensions: 6 sets of 12 reps each, all r/p to reach 12
Squats: 10 sets of 5-12reps (315lb was enough…)
+thorough stretching

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr turkey
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post AM workout, 2 before and after PM workout
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before PM workout (stim cap removed)
Animal Rage: 1 serving before PM workout

[Chop]

Rex...

I really enjoy the detail you put into your training thread. The training and nutrition documentation is by far some of the best I've read. I'm picking up some new information that I intend to mix in with my own training. I wish you luck in 2014!

Chop

[Rex]

Rex...

I really enjoy the detail you put into your training thread. The training and nutrition documentation is by far some of the best I've read. I'm picking up some new information that I intend to mix in with my own training. I wish you luck in 2014!

Chop

Thank you very much for your feedback, Chop.
It´s great to hear that there are people out there appreciating what I´m doing. That´s very motivating.

Best of luck to you too, brother. It´s great to have you in for the journey.

[Rex]

Morning weight: 118,2kg / 260.9lbs

The aftermath of last night´s leg training is sitting in my bones and muscles. That´s why I always do chest after legs. I get to lie down… Although it can really be a bitch to kick up the weights on incline dumbbell presses. But honestly, I love the soreness after a great training session because it indicates growth, progression and accomplishment.
It has been a really strong day for me. I beat all my lifts from the previous week. I feel absolutely amazing and I refuse to leave anything behind during every single workout.
#attackdogmode


TRAINING
30min. starved cv on crosstrainer

AM workout: Chest
Flat barbell press 225lbx13, 315lbx5+1, 4+1, 3+1, 2+1, 2+1 forced reps
Incl. db press 121lbx 8, 7, 7, 6, 6
Bodyweight dips 5x12 reps, assisted if necessary
Cable crossover 5x64lb; 12reps per set, cheated if necessary
Db pullover 5x83lb, 5x12 reps rest/paused
+1 exercise abs

PM workout: shoulders, triceps
Seated db press 121lbx 6, 5, 4, 3+1, 3+1 forced reps
Side lateral 10x40lb 12 reps each set, cheated if necessary
Side machine laterals 3x105lb, 12reps each set + 5partials
Rope pushdown 155lbx 15, 10+5, 8+7 r/p, last set strip to 100lbx15
Lying db extension 33lbx 13, 12, 12+1 forced rep, switch arms non stop
Bench Dips bodyweight x 14, 10, 10, 8, 6
Overhead machine extensions 3x77lb, 12 reps each set, DC stretch after last set

Music of the day: EMINEM, The Marshall Mathers LP II

NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr turkey
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)
Animal PUMP: 1 before PM workout (stim cap removed) with strong black coffee

[BB-FLEXPRO]

hey Roman!

I´m all in for your journey and I already told you on Facebook that it´s only a matter of time until the card will be in your hands! As a young hungry guy coming up in the sport myself I wanna take a moment to give you huge props for being so damn focused on your goal! It´s obvious that you are one of the very few to do WHATEVER it takes to reach your goal so it´s very cool to see someone having the same passion for the sport putting it above everything else if necessary in the moment. I noticed that a lot of guys think they do take this sport seriously but I you take a closer look they slack off every time a social event is one the horizon or friends are going out to party and drink...

Anyway I´m excited to follow your progress and with striations in your glutes at 23 weeks (wtf haha) out I´m honestly a bit ashamed of myself lol!! Keep grinding Roman you rock!

[Rex]

It´s the last day of the year and I´m going to finish strong. My back is the bodypart that needs the most improvement and that´s why I put even more into each training session than normally. Every repetition counts! I make sure to hit all the basic mass builders in every workout, instead of rotating them in and out. That means every backday centers around barbell- , dumbbell- and T-bar rows. Since I do Deadlifts with hamstrings the day after, I don´t do them with back. Sometimes I might finish off with Rack Deads but that´s it…
As I am writing this it´s already January 1st 2014, 00.30 am. I have just come home from the gym and eaten my post workout meal. For me there is no New Year´s Eve party. My goal is set and until I hold that Amateur Mr. O title and the Pro Card that goes along with it in my hand, I have no reason to celebrate anything.
#attackdogmode

TRAINING

30min starved CV on crosstrainer

AM workout: back
Neutral grip pulldown 3x132lb; 20, 17+3, 14+6 rest/paused
Barbell rows 5x243lb; 15, 9, 8, 7, 6 reps
Dumbbell rows 3x110lb; 8, 7, 7
T-bar 3x193lb; 12reps each r/p immediately go to
Padded T-bar 50lbx13+7 r/p; 72lbx12, 9+3, 9+3 r/p, after last seet double strip 12 reps each
Dumbbell pullover 3x88lb; 3x12 little cheated, immediately go to
Rope Lat pushdown 3x77lb; 9+3, 9+3, 12 little cheat



PM workout: back, traps, rear delts, biceps
Wide grip pulldown 3x132lb; 20, 16+4, 13+7 r/p
Dumbbell pullover 3x100lb; 12, 12, 12 r/p
Behind neck pulldown 3x110lb; 20, 20, 20 squeeze!
Db shrug 5x132lb; 12, 8, 7, 7, 6
Smith machine shrug 3x188lb; 12reps each r/p
Cable rear delts 3x45lb; 3x15reps, last set strip 28lbx15
Db lying rear delts 3x39lb; 12reps each, r/p to reach 12reps
Machine curls 3x55lb; 12, 8+4, 6+14 r/p
Single scott curl 3x28lb; 12reps each, cheated
Rope hammer curl 3x77lb; 15reps each, cheated if necessary to reach 15reps
+2 exercises forearms

Music of the day: Nickelback – Dark Horse


NUTRITION

Meal 1:
125gr oats
15 eggwhites
100gr ricecakes

AM workout

Meal 2:
100gr buckwheat flour
15 eggwhites
100gr ricecakes

Meal 3:
330gr chicken
100gr ricecakes

Meal 4:
330gr turkey
100gr ricecakes

PM workout

Meal 5:
Same as meal 2

Meal 6:
Same as meal 3

Meal 7:
Same as meal 3

I add vegetables with meals 3, 6 and 7...
I drink at least 3 gallons of water per day


SUPPLEMENTS

Animal PAK: 1 with breakfast, 1 with meal 5
Animal NITRO: 2 upon waking, 3 post workouts
Universal Glutamine: 10gr upon waking, 10gr post workouts
Animal OMEGA: 1 with breakfast, 1 with meal 6
Animal FLEX: 1 with meal 2, 1 with meal 7
Universal Chromium: 3 caps with post workout meals (2; 5)