Matt's Journey to 5%--RX Muscle/Species Arnold Challenge

**Down4whatever** · 11-05-2009, 10:05 AM

MORNING FASTED CARDIO

Neighborhood Shuffle:

Distance - 2.94 miles
Time - 31:55
Avg Pace - 10:50/mile
Max speed - 14.3 mph **did about 4 sprint intervals
Calories - 407

COMMENTS:

Strained my left hamstring doing sprints

This one is really achy!!! I rubbed some icy hot on this damn thing earlier. Throbbing FTL

I guess I need to do intervals every other day and possibly pull up a little on the speed. Other than that, nice lil morning trot. I am having a love affair with cardio!!!

Shoulders/Traps/Calves tonight!!

**Down4whatever** · 11-05-2009, 10:06 AM

Originally Posted by gman

You won't know until you shred up...so do it and find out!

There's no stopping my ass now!!! Shit is on........

**bodyhard** · 11-05-2009, 11:49 AM

What up Matt!!

Damn you look like shit in those pics man you sure you want to do this???

LMFAO!!! Looking good man, looks like you are coming along extremely well!

**Down4whatever** · 11-05-2009, 12:03 PM

Originally Posted by bodyhard

What up Matt!!

Damn you look like shit in those pics man you sure you want to do this???

LMFAO!!! Looking good man, looks like you are coming along extremely well!

Hay John!!

The lighting is poor in the pics, lol. Hell, I'm alot fatter now.....I have learned from the mistake of bumping calories too much for sure!!!

Good to have your prowess along for possible tips and suggestions!

**bodyhard** · 11-05-2009, 12:18 PM

Originally Posted by Down4whatever

Hay John!!

The lighting is poor in the pics, lol. Hell, I'm alot fatter now.....I have learned from the mistake of bumping calories too much for sure!!!

Good to have your prowess along for possible tips and suggestions!

Dude you know anything that comes from my mouth is going to be straight up, I don't have time to fucking kiss your ass or try to make you feel good by always patting you on the back, fuck all that faggotery bullshit. I will tell you like it is the same way once I start posting pics you do the same for me!!

I don't need no fucking reassurance I need constructive criticism!

When the fuck are you going to hit the PIT???

**Down4whatever** · 11-05-2009, 01:31 PM

Originally Posted by bodyhard

Dude you know anything that comes from my mouth is going to be straight up, I don't have time to fucking kiss your ass or try to make you feel good by always patting you on the back, fuck all that faggotery bullshit. I will tell you like it is the same way once I start posting pics you do the same for me!!

I don't need no fucking reassurance I need constructive criticism!

When the fuck are you going to hit the PIT???

I'm the same way, man. If I look like shit......friggin tell me, but hopefully it would be done in a way so as to encourage improvement--but not kiss ass.

Are you talking about the pit forum on this website? Scary place if so! Mean MF's in there

**bodyhard** · 11-05-2009, 01:42 PM

Originally Posted by Down4whatever

I'm the same way, man. If I look like shit......friggin tell me, but hopefully it would be done in a way so as to encourage improvement--but not kiss ass.

Are you talking about the pit forum on this website? Scary place if so! Mean MF's in there

Yeah man constructive criticism!

Yup Yup the PIT

Man up, take the plunge!

**TheTransformator** · 11-05-2009, 01:43 PM

Good luck...give it your all!

**bodyhard** · 11-05-2009, 07:18 PM

Dude where the fuck are you at?

**Down4whatever** · 11-05-2009, 09:35 PM

Originally Posted by TheTransformator

Good luck...give it your all!

Tis the plan!! Thanks man

Originally Posted by bodyhard

Dude where the fuck are you at?

Training man!!! Somebody has to train up in this mutherfukker!!!

**Down4whatever** · 11-05-2009, 09:37 PM

SHOULDERS/TRAPS

BB SEATED SHOULDER PRESS

105 X 12
115 X 9
125 X 6
125 X 6 **friggin hard to get stronger on these
105 X 9

DELT TRIAD

SET #1 **no rest between exercises

SEATED DB LATERAL RAISES
15's x 12
SEATED DB FRONT RAISES
15's x 12
SEATED DB SHOULDER PRESS
25's x 12

SET #2 **90 seconds rest between sets

SEATED DB LATERAL RAISES
15's x 12
SEATED DB FRONT RAISES
15's x 12
SEATED DB SHOULDER PRESS
25's x 12

SET #3

SEATED DB LATERAL RAISES
15's x 12
SEATED DB FRONT RAISES
15's x 12
SEATED DB SHOULDER PRESS
25's x 12

BB SHRUGS

185 X 12
185 X 12
205 X 12
215 X 12
185 X 12

THE BEAR

95 X 5
95 X 5

Protocal:

1) Clean the BB
2) Perform front squat
3) Overhead press the BB
4) Drop behind the neck
5) Perform Back Squat
6) Perform Behind the neck press
7) Lower to clean position
8) Perform another front squat
9) Lower to the floor
10) Repeat

DB SHOULDER PRESS

50's x 10
55's x 7
60's x 6 **wow, big time fatigue

COMMENTS:

I had forgotten how low volume shoulder day is when it is not paired with another major muscle group. This may take some getting used to.....I'm going to add Upright Rows next week. We wanted to try the 'Bears'--wow, what a cardio exercise that is!!! I woulda done more weight, but you are basically limited by your weakest muscle and my shoulders were fatigued.....some of the BNP's were weakkkkkk. Good times! Gonna go strap on the feed bag!!

**blu2xtreme** · 11-05-2009, 09:46 PM

Shoulder night looks good

I have shoulders tonight too - won't post my weights yet

I have the hardest time progressing to higher weights on shoulder exercises - lack of food before might have been part of it ...so I hope to see improvement
Mike kindly volunteered to help with telling me what exercises to do.
I'm a tell me what to do girl...and I do it.

The Bears look cool ..bet they kicked your ass

**Down4whatever** · 11-06-2009, 08:47 AM

Originally Posted by blu2xtreme

Shoulder night looks good

I have shoulders tonight too - won't post my weights yet

I have the hardest time progressing to higher weights on shoulder exercises - lack of food before might have been part of it ...so I hope to see improvement
Mike kindly volunteered to help with telling me what exercises to do.
I'm a tell me what to do girl...and I do it.

The Bears look cool ..bet they kicked your ass

Thanks!! I thinkthe 'Bears' actually helped my hamstring strain!! They did indeed kick my ass

**Down4whatever** · 11-06-2009, 08:49 AM

MEAL 1 - 8:15am

2 whole egg, scrambled
3 Egg whites, scrambled
1.5 cups enriched milk, 1%
1 Bagel, Health Crunch
Naturally More Peanut Butter, 1 Tbsp

MEAL 2 - 11:30am

Lemon Pepper Tuna Pouch, 4.5oz
Multi Grain Sandwich Thin

MEAL 3 - 2:45pm

Chicken breast, 8 oz
1 Cup Zatarain's Red Beans Rice

MEAL 4 - 5:15pm

Lemon Pepper Tuna Pouch, 4.5oz
1.5 cups Enriched Milk, 1%

MEAL 5 - 8:00pm

1 cup Enriched Milk, 1%
Naturally More Peanut Butter, 1 Tbsp
1 scoop Scivation whey

MEAL 6 - 10:00pm

8 oz Lean Beef (96/4)
Multi Grain Sandwich Thin
1/2 Can Black Beans

Calories - 2,474
Protein - 281g or 45%
Net Carbs - 174g or 28%
Fat - 57g or 21%
Fiber - 40g or 6%

COMMENTS 11-6-2009

Good day of controlled eating. I was rarely hungry yesterday!! I did, however, eat that lean burger in meal 6 in about 44 seconds

; didn't know how hungry I was.....

**Down4whatever** · 11-06-2009, 08:49 AM

MORNING FASTED CARDIO

Neighborhood Shuffle:

Distance - 2.93 miles
Time - 31:42
Avg Pace - 10:49/mile
Max speed - 8.5 mph **NO sprint intervals
Calories - 412

COMMENTS:

The body is friggin amazing. At work yesterday, I was contemplating having to cancel cardio for a week cause my hamstring strain hurt so bad.......I was walking around literally dragging my left foot because it hurt so bad to lift it. I guess doing those light weight squats at the gym helped it out.

I did still feel the twinge in my left hammie, but I just jogged more than usual--jogging alows for shorter strides whereas the walking part forced me to step it out a bit. Nice weather we're having here........too bad it won't last long