I weighed in at 170 lbs yesterday, which is up 3 lbs in 10 days. I am staying very disciplined with my diet with occasional cheating saved for the weekend, which is keeping me VERY lean. I am thicker already particularly in my chest and triceps.

Today, I began taking Orange Triad. This will replace my Superpak multivitamin, Joint Care and 2 caps of R-ALA taken per day (will still take one preworkout). Supplement consolidation is a GOOD thing.

Another busy weekend:

- Tonight - Back, followed by my best friend's bachelor party
- Saturday - Driving up to Youngstown first thing for my training partner's show. Delts & Tris at some random gym between prejudging and finals.
- Sunday - DVD shoot with Max Muscle first thing. Best friend's wedding after.

Will - Oh, yes it was a good time. The "entertainment" was quite attractive and very hands on.

JW - Gains will be rapid these first few months as my body will sucking up excess calories like a anabolic sponge.

The suggested dosage is 6 caps per day (3 in am/3 pwo) lasting 45 days.

-----------------------

BACHELOR PARTY AND BACK
I survived this crazy weekend. My back workout was solid on Saturday with the biggest highlight being pulling 375 x 9 and 385 x 9. Next week I will give 395 a whirl. My entire back, top to bottom, was really sore.

Then, I punished my body with massive amounts of alcohol for my best friend's bachelor party. We were all CRUSHED!! He had a great time and that is what matters most. Man did I bash some food slamming a 14 oz steak and mashed potatoes. Liver detox supplementation was taken the next morning followed by mucho water.

TRAINING PARTNER KICKS SOME BUTT!!
The next morning I had to drive 2.5 hours to Youngstown, which was pretty rough. I didn't feel very well and actually passed on lifting due to the busy day. Yes, I was that hungover. Hey, the occasion was quite rare. My training partner James smoked the lightweight class at the INBF Cardinal Classic and narrowly missed on taking the overall and WNBF pro card. He looked fantastic and was outsized by the lightheavyweight. It was REALLY close. I then smashed some Italian afterward. I got back into Columbus at 2:30 am to shoot my DVD the next morning.

DVD, WEDDING & MORE FOOD SMASHING
Today, we began filming the DVD, which will be called MAXIMUM FITNESS targeted towards beginners in collaboration with Max Muscle. We only had time for chest, which progressively was better as I loosened up more. We shot for 2 hours and hopefully got some decent stuff. The next several Sundays will be dedicated to filming.

Afterwards, I smashed my delts in 10 minutes and tris in 10 minutes with supersets, dropsets and whatever else I could do to blast them in the shortest time possible. I then hightailed to my buddy's wedding. I am very happy for him, as they are a great couple starting a beautiful family. My highlight was the 2 slices of prime rib, 2 pieces of chicken, piece of sea bass, green beans and lots of potatoes.

Yeah, so I splurged a TON this weekend and am looking forward to a week of clean eating. I did train very hard and the weekend was quite special. Time to grow, but I do need to keep my gains lean.

I hope you get your pro card bacause you deserve it for the dedication you put into it.

Another Great Workout!!

Today, my training partner and I had another great workout today training chest and biceps. I was still acclimating to the heavier weights from last week, but managed to get more repetitions or weight on EVERY exercise. I actually said to James today that we have NEVER looked this big and ripped before. He agreed. I am still uber lean and my muscles are getting bigger each week. Sky is the limit!!!!

I feel that the 700 calorie boost directly postcontest is ideal for me. I am actually kind of surprised that I haven't softened up more after this past weekend binging. BUT, I did train directly before two of the food smashing, so my body most likely just burned through the calories.

Great work bro, keep it up...keep gaining! Chest and biceps....LOVE the beach muscle workouts, those are the most fun.

Cardio, Calves & Abs 10/18:
I had a cheat lunch for a special occasion at work and out of guilt I did 30 minutes of cardio that evening following some calves and abs. I did seated calf raises and then standing calf raises with my toes pointed out.

More Cals and Double Duty:
I weighed in at 171 lbs today, which is up one pound from last week! To keep the gains coming along, I'm making a small increase of 300 cals to 3300 cals after 4 weeks on the same plan.

My schedule got thrown off last weekend because of the craziness, so I crammed two workouts into one. Superset all the way through, as we did shoulders, triceps and back. My shoulders are looking wider already and I got stronger on several exercises. Triceps went very well and back felt really good also. More weight or reps on every exercise. I nixed deadlifts as I'm aiming to do legs on Sunday and want to be fresh for that day. The workout took only one hour and twenty minutes.

Fun Weekend:
Tomorrow I am planning our SAE alumni hog roast for homecoming, so no gym for me. I will be smashing some pork sandwiches, tailgate food and some beers I will bring a container of protein in my car to alternate between tailgate meals as I will be there pretty much all day. I will have to keep my game face on as this girl I've been going out with will be meeting me at the tailgate.

Sunday will consist of more DVD filming, leg training, prepping clients for the NPC Monster Mash next weekend and working on my website. BUSY DAY!!

Tailgating yesterday was a good time! I kept the alcohol at a relative minimum alternating with waters, but certainly treated myself to some pulled pork sandwiches on wheat buns with some other tailgate treats.

Hardest Leg Workout Ever!!

Yup, that is right! My already insane leg training was taken to a new level after I received some inspiration watching the Hide Yamagishi DVD. This Milos-induced leg training was due for a shock to my legs. The last few weeks the focus had been heavy and I wanted a change of pace. After shooting some DVD footage this morning, I told Jeff from Max Muscle I wanted to give it a whirl. He lit up like a little kid on Christmas and said he'd stick around to spot and motivate. This is certainly not for the novice and should only be done every once in a while. Circuit/Giant sets were done as follows:

Warm-up/Set 1/Set 2:

A1- A2G Narrow Front Squats @ 95/155/175
A2- Wide/Forward Smith Machine Squats @ 95/135/145
A3- Walking DB Lunges @ 30/30/30
A4- Low/Narrow Leg Press @ 180/200/210
A5- Walking DB Lunges @ 25/30/30
A6- Leg Extension @ 50/50/50

After a warm-up and 2 sets, I was panting like crazy, sweating profusely and wobbly. I looked up at Jeff and told him to bring on hack squats!! Oh, I took in extra waxy maize starch with my Purple Wraath and MaxGlutamine to keep me going. No more warm-ups necessary.

B1- Sissy Squats on Hack Squat Machine @ No weight/no weight
B2- Wide Hack Squats @ up to 100 lbs - Jeff gradually added 25 lbs on this one till I could not push any more
B3- Reverse Wide Hack Squats - 2 sets with unknown weight

FYI, we didn't really count reps during this workout. I did 8-20 reps and when I couldn't do any more, Jeff would spot me through 2-3 more reps.

Lying Leg Curls @ 100/105 - drop set to 55
High Stance Leg Press @ 270/320

That one drop set killed my hammies and then I did around 20 reps on the leg presses and could barely stand afterwards. I did fall out of machines a few times during this workout. GOOD STUFF!!!

wow by the sound of it, your intensity level at the gym is twice mine (at least)

got to do legs this week (havent hit em for 2 months) so im pretty much looking
at a major DOMS after an intense leg workout.

looks like you havent even slipped one bit on your training and eating.

I'll see you at the next September show,
expect to see me on stage

Chest & Bi Bashing:

Today, I mixed it up a little on my chest and biceps day as I trained with a client, Sean, who is getting ready to compete again this spring. James is doing another show this weekend, so he is training light.

Incline DB presses with 95's felt lighter as I nearly got 9 reps. Next week I'm getting 9 and moving up to 100's for sure. We did a little more volume all over, since that is Sean's style and I was feeling strong, so I went with it.

My bis felt a little fatigued going in to the workout, which affected my barbell curls. We did a 3rd set of hammer curls as I blasted out 45's for 10 x 9 x 8 reps. The real fun was in doing the preacher machine last and then after our second set with 75 lbs, we did one drop set with 45 lbs that required much help from the spotter. This lit my arms on FIRE and I think they already sore from this.

FYI, walking, stairs, getting out of a chair is not fun today. Tomorrow, should be really fun for the good ole wheels. I slammed a little extra clean food last night following the exhausting workout.

3 days later and my legs are still ridiculously sore! I can barely contract my quads. Chest and bis are feeling it too. NICE! Bring on deads and back today!!

I blasted my calves yesterday real quick doing a tri-set of donkey calf raises, seated calves and ground raises. Afterwards I did 15 minutes on the ellpitical to loosen up my legs, which apparently didn't do much.

I have come to the conclusion that my stomach doesn't handle cottage cheese or dairy well earlier in the morning. I used to do the cottage cheese and beef for quite some time with fruit and I occasionally had issues. I've been just doing beef and fruit for meal 2 with no probs, but I had a smaller piece of beef, so I added some cottage cheese for extra protein. Stomach and digestion issues occured about 30 minutes later. Live and learn.

Rich, is it okay to deads even though your legs are still really sore?