My numbers are increasing or staying the same from one workout to the next and my rest periods on all exercises are decreasing. Still have a little knee discomfort but the wraps are helping me get through the workouts. Cardio wise I did 30 minutes post workout in week 10 and 35 minutes on week 9, and the diet has been 100% clean.

Only difference is I have cut out a lot of the veggies from most meals and only eat some green beans with my last meal. I am a sales rep and always on the go so don't need the extra veggies that most guys need to keep them full. I just eat on time and forget about eating until 15 minutes before my next meal, where my body starts to fade and then I know it is time to eat again.

Click To Enlarge.
Alex Stewart 8 Weeks Out.

I am eating every 2-3 hours; this completely depends on how I feel. Training split has stayed the same but workouts have changed up a bit. Below is the workout and nutrition program that has helped me get through the last 2 weeks, and I hope it can make as much progress to your program as it has done mine. enjoy.

Diet

Everyday I eat the same foods.

Meal 1:

• 6 Egg Whites
• 2 Whole Eggs
• 3/4 Cup of Oatmeal
• 1/4 Blueberries

Meal 2:

• 7 oz of Chicken Breast

Meal 3:

• 6 oz of Top Round Steak

Meal 4:

• 7 oz of Chicken Breast

Meal 5 Pre Workout:

• 6 Egg Whites
• 2 Whole Eggs
• 3/4 Cup of Oatmeal
• 1/4 Blueberries

Meal 6 Post Workout:

• 2 Scoops of Isopure Zero Carb
• Element from SAN:
• 1 Scoop for Biceps days
• 1.5 Scoops for Chest/Triceps and Shoulder/Triceps workout
• 1.5 Scoops for Back or Leg Workouts

Meal 7:

• 6 oz of Top Round Steak
• Veggies

Click To Enlarge.
Alex Stewart 8 Weeks Out.

Element is a great simple carb to have post workout. I make sure that I have enough simple carbs to help the muscle recover but not too much because I don't want to interfere with the fat loss process of worse off add fat. As you can see I take in more simple carbs for the bigger muscle groups and less for the smaller as the bigger muscles need more carbs to recover.

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Supplements

• Isopure Zero Carb - Post workout
• First Order - Pre and Post workout
• E2 Voltage - I will have one of these if I need some energy before the workout
• Animal Pak - With meal 1 and 3

During Lifting:
• 2 scoops of Purple Wraath
• 5 grams of L-glutamine
• 5 grams of Creatine

• With meal 6 I have- 5 Grams of L-glutamine & 5 grams of creatine
• Vitamin C - 1000mg with meal 1,3,5
• Fish Oil Capsules - 3 of them with meals 1,3,5
• Glucosamine - 1000mg with meal 1,5
• Meltdown - 1 pill with meal one and 1 with meal 4

Training

I use a rotating 6-day split and only take a day off when I feel that my body needs it.

• Day 1: Chest/Triceps and Calves: 30 Min Of Post-Workout Stairmill Cardio
• Day 2: Legs (Quads and Hams)
• Day 3: Biceps#1 and Calves: 30 Min Of Post-Workout Stairmill Cardio
• Day 4: Shoulders and Triceps: 30 Min Of Post-Workout Stairmill Cardio
• Day 5: Back and Calves: 30 Min Of Post-Workout Stairmill Cardio
• Day 6: Biceps#2: 30 Min Of Post-Workout Stairmill Cardio

Click To Enlarge.
Alex Stewart 8 Weeks Out.

As you can see I am working out my biceps and triceps twice a week. But the biceps get their own day as they need a little more work to catch up to my triceps.

In these past 2 weeks I am starting to see some great results with my biceps so I am going to continue doing this. Calves are done every other day now and WOW the results have been great. I am starting to see them pop like never before.

Chest And Triceps

• Flat Barbell Bench Press: 3 sets of 6 reps
• Decline Dumbbell Press: 3 sets 12, 10, then 8 reps
• Incline Barbell Press: 3 sets of 6 reps
• Incline Dumbbell Flyes: 3 sets 15, 12, then 8 reps
• Rope Extensions: 3 sets of 12 reps
• Close Grip Pushdowns: 3 sets of 12 reps
• Reverse Grip Pushdowns: 3 sets of 12 reps

Click Here For A Printable Log Of The Chest And Triceps Workout.

Legs

• Front Squats: 3 sets of 6 reps
• Back Squats: 3 sets of 12 reps
• Leg Press: 3 sets 25, 20, then 12 reps
• Alternating Barbell Lunges: 3 sets of 15 reps with each leg
• Stiff Legged Deadlifts: 3 sets 12, 10, then 8 reps



• Superset: (alternate between both exercises)

Lying Leg Curls: 3 sets of 12 reps
Dumbbell Lunges: 3 sets of 50 reps


• Seated Leg Curls: 3 sets of 10 reps

Click Here For A Printable Log Of The Legs Workout.

Calves

• Leg Press Calf Raises: 3 sets of 12 reps
• Seated Calf Raises: 3 sets of 12 reps Squeeze for 2-3 seconds on the contraction of each rep

Click Here For A Printable Log Of The Calves Workout.

Shoulders And Triceps

• Seated Dumbbell Press: 3 sets of 8 reps
• Dumbbell Side Laterals: 3 sets of 12 reps 5 second negative on each rep. Added drop sets.



• Superset: (alternate between both exercises)

Dumbbell Front Raises: 3 sets of 12 reps
Cable Front Raises: 3 sets of 12 reps


• Bent Over Rear Delt Dumbbell Flyes: 3 sets of 15 reps added dropsets
• Rear Delt Flyes: 3 sets of 12 reps added drop sets
• Close Grip Bench Press: 3 sets 12, 8, then 8 reps
• Skull Crushers: 3 sets of 12 reps
• One-Arm Reverse Grip Pushdowns: 3 sets of 12 reps

Click Here For A Printable Log Of The Shoulders And Triceps Workout.

Back

• Superset: (alternate between both exercises)

Underhand-Grip Barbell Rows: 3 sets 12, 12, then 10 reps
Underhand-Grip Pulldowns: 3 sets 12, 10, then 8 reps


• Superset:

Overhand-Grip Barbell Rows: 3 sets 12, 12, then 10 reps
Wide Grip Pulldowns: 3 sets 12, 10, then 8 reps


• Superset:

T-Bar Rows: 3 sets 20, 15, then 12 reps
Behind-The-Neck Pulldowns: 3 sets 20, 15, then 12 reps


• One-Arm Dumbbell Rows: 3 sets of 12 reps
• Deadlifts: 3 sets 12, 10, then 10 reps

Click Here For A Printable Log Of The Back Workout.

Biceps #1

• EZ-Bar Curls: 7 sets of 10 reps with 30 sec rest
• Incline Dumbbell Curls: 3 sets 12, 10, then 8 reps
• One Arm Preacher Curl: 3 sets of 12 reps, Drop Sets
• High Cable Curls: 2 sets of 15 reps

Click Here For A Printable Log Of The Biceps #1 Workout.

Biceps #2

• Barbell Curls: 7 sets of 10 reps with 30 sec rest
• Incline Dumbbell Curls: 3 sets 12, 10, then 8 reps
• One-Arm Spider Curl: 3 sets of 12 reps, Drop Sets
• High Cable Curls: 2 sets of 15 reps

Click Here For A Printable Log Of The Biceps #2 Workout.

Click To Enlarge.
Alex Stewart 8 Weeks Out.

Conclusion

Well that about wraps it up. A few changes to the workout plan, but basically I just added 5 minutes of more cardio each week, then dropped some veggies and hit the weights hard each and every day. Nothing drastic nothing fancy, just simple hard work and a basic plan is all you need to do to change your body. It just takes a little dedication and a whole lot of discipline to stick to it. Until next time Train hard and KEEP IT SIMPLE STUPID.

stewbid@comcast.net

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