By: Alex Stewart

Now I am hitting on all cylinders. The past 2 weeks have been great. Training is getting better with every workout. My weights are actually going up in several lifts; remarkably the bench press is one of them. In the past, my pressing strength was most affected by the diet but not this time.

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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