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  1. 08-09-2011, 08:37 PM #121
    bigcruz
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    Today's grub
    630am
    4 eggs
    1 wheat toast
    1 cup coffee

    10am
    2 tbs pb
    Handful almonds

    1 pm
    8oz chicken
    1 cup brown rice
    Green salad

    4pm
    Turkey samich

    Pre
    1 scoop jacked
    Post
    28g whey

    730pm
    8oz chicken
    1/2 cup mushrooms
    Asparagus buttered lightly

    Bedtime
    1/2 cup cottage cheese
    on a mission
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  3. 08-10-2011, 08:07 AM #122
    bwrag
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    NIce diet and workout. You need to take some base line pics to look back at in a few months and see the progress you have made.
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  4. 08-10-2011, 10:23 PM #123
    bigcruz
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    Identical grub today except no mushrooms for dinner and protien shake before bed
    on a mission
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  5. 08-11-2011, 10:01 PM #124
    bigcruz
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    Shoulders
    202lbs

    Several people have told me I'm lookin thinner so something must be working

    5min warm up jog

    Db press
    Was hoping to do the 75lbs but instead I increased my presses by one rep I'll try the heavier weight next week

    70x7
    70x7
    70x6
    55x8
    55x8

    Ball toss
    10lbsx20,20,20,20

    Superset with standing shoulder press

    85x10
    85x10
    115x10
    115x10

    Lateral cable raise
    10lbsx10,10,10

    Superset with one arm barbell raise
    45x10
    55x10
    55x10

    Shrugs
    255x8
    275x8
    295x7

    30min on treadmill @3.5mph @4.5% incline
    on a mission
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  6. 08-11-2011, 10:05 PM #125
    bigcruz
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    Today's food
    6:30am
    4eggs
    1 wheat toast

    10am
    Turkey samich on wheat

    1 pm
    8oz chicken
    Chopped mushrooms n bell peppers

    4pm
    28g whey

    1 scoop jacked

    Dinner
    8oz chicken
    Sliced steamed carrots
    Green salad

    Bedtime
    1/2 cup cottage
    1 tbs pb
    on a mission
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  7. 08-12-2011, 10:21 PM #126
    bigcruz
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    Legs
    202lbs

    Squats
    I didn't do as much weight as last time but I feel like I did a much better squat, I went deeper this week.

    5min warm up jog

    225x5
    225x5
    225x5
    185x10
    185x10

    Jumping squat holding db at chest
    60x10
    60x10
    65x10
    65x10

    Kickouts
    90x10
    100x10
    100x10
    100x10

    Crunches
    20
    20
    20
    20

    No cardio
    on a mission
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  8. 08-12-2011, 10:26 PM #127
    bigcruz
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    Today's grub
    630
    4 eggs
    1 slice wheat toast

    10am
    Turkey samich on wheat

    1pm
    8oz diced chicken
    1 cup diced peppers n cactus
    1 cup rice

    4pm
    28g whey

    Pre
    1 scoop jacked

    Post
    28g whey

    Dinner
    8oz chicken
    Asparagus
    Green salad

    Bedtime
    1/2 cup cottage cheese
    1 tbs pb
    on a mission
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  9. 08-14-2011, 09:22 PM #128
    bigcruz
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    Chest
    Today's workout was very difficult for me, I feel I should be stronger. I'm going to make some adjustments to my diet tomorrow addin a bit more calories and protien see if that helps

    5 min warm up jog

    Bench
    225x5
    235x3,2
    225x5
    225x5
    185x10
    185x10

    Db incline
    70x5
    75x5
    75x5
    60x8
    60x8

    Flat bench flys
    30x12,12,12

    Skullcrushers
    70,6
    75,6
    75,5
    60,10
    60,10

    Tri rope pulldowns
    25x20,20,20

    Cardio
    30 min on treadmill @ 3.2mph @4.5%incline
    on a mission
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  10. 08-16-2011, 08:41 PM #129
    bigcruz
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    200lbs
    Back

    I felt good today but am in need of a good pwo. I stopped taking jacked cuz the shit wouldn't let me sleep lol

    Behind the neck wg pulldowns
    120x6
    120x6
    120x6
    100x10
    100x10

    Bent over rows
    160x6
    170x6
    170x6
    135x10
    135x10

    Deads. Oh boy was I excited for these

    315x5
    315x5
    315x5

    No bicept today

    Cardio
    30 min on treadmill @3.5mph @4% incline
    Last 10 min @3.7mph @4.5% incline
    on a mission
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  11. 08-16-2011, 08:44 PM #130
    bigcruz
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    Today's grub
    630am
    5 eggs
    1 wheat toast
    1 cup coffee

    10am
    Turkey samich on wheat

    1 pm
    8oz chicken
    1 cup noodles dresses with vinegar
    Handful of almonds

    4pm
    28g whey

    Post workout
    28g whey

    Dinner
    8oz chicken
    Asparagus

    Bedtime
    1/2 cup cottage cheese
    on a mission
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  12. 08-16-2011, 09:04 PM #131
    Halo
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    Great job with the diet and the workouts Cruz!!! Keep it up brother!!
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  13. 08-17-2011, 08:57 AM #132
    bwrag
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    YOur deffinatley on the right track keep it up
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  14. 08-17-2011, 09:21 AM #133
    bigcruz
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    thank you fellaz!
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  15. 08-17-2011, 08:11 PM #134
    MCx2
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    Nice pulling there! Good job on keeping up with the diet too!
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  16. 08-17-2011, 08:55 PM #135
    bigcruz
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    Shoulders
    200lbs

    5min warm up jog
    Db press
    70x8
    75x5
    75x5
    55x8
    55x8

    Lateral cable raise
    10x10,10,10

    Super with one arm barbell press
    55x8
    60x8
    65x8

    Ball toss
    10x25,25,25

    Super with standing press
    95x10
    115x10
    120x8

    Shrugs
    275x5
    275x5
    225x8
    225x8

    Uprights with 45lbs plate
    3 sets of 15

    Cardio
    30 min on treadmill @3.5 mph @4.5% incline
    Last 10 min @3.7 mph @5% incline
    on a mission
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  17. 08-17-2011, 08:59 PM #136
    bigcruz
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    Today's grub
    630am
    5 eggs
    1 wheat toast
    1 cup coffee

    10am
    Turkey samich on wheat

    1pm
    8oz diced chicken mixed with one cup of rice, mushrooms, and bell peppers

    4pm
    2 handfuls of almonds

    Post
    28 g whey

    Dinner
    1 cup steamed carrots
    4oz grilled chicken
    5 chicken wings
    2tbs of ranch

    Bedtime
    1/2 cup cottage cheese
    on a mission
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  18. 08-18-2011, 07:49 AM #137
    bwrag
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    Hows the weight loss coming? strength is looking good.
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  19. 08-19-2011, 07:25 AM #138
    bigcruz
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    Quote Originally Posted by bwrag View Post
    Hows the weight loss coming? strength is looking good.
    Thanks bwrag, I'm down 5 from when I started this log
    on a mission
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  20. 08-20-2011, 01:43 PM #139
    bigcruz
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    Diet n workout have gone to shit for the next couple days. My wife gave birth to our 3rd girl. It's okay tho think my body needed the days off
    on a mission
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  21. 08-23-2011, 10:50 AM #140
    bigcruz
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    just found out that I dont have enough points to give reps. Ive been tryin to rep all u guys for the support and help but have been giving everyone 0 reps lol. why didnt anyone tell me lol probably thinking whatta douche!! lol sorry guys
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  22. 08-23-2011, 05:26 PM #141
    bwrag
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    Quote Originally Posted by bigcruz View Post
    Diet n workout have gone to shit for the next couple days. My wife gave birth to our 3rd girl. It's okay tho think my body needed the days off
    Congradulations, whats her name.

    Quote Originally Posted by bigcruz View Post
    just found out that I dont have enough points to give reps. Ive been tryin to rep all u guys for the support and help but have been giving everyone 0 reps lol. why didnt anyone tell me lol probably thinking whatta douche!! lol sorry guys

    Its the though that counts
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  23. 08-23-2011, 05:55 PM #142
    bigcruz
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    haha thanks bwrag, we named her Jazzy Avry
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  24. 08-23-2011, 07:39 PM #143
    MCx2
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    Oh wow! Congrats on the baby girl! That's great!
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  25. 08-23-2011, 08:26 PM #144
    bigcruz
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    Quote Originally Posted by MCx2 View Post
    Oh wow! Congrats on the baby girl! That's great!
    Thanks mc this will be our third girl, we r happy now lol give it a couple years I'm sure we'll be regretting it
    on a mission
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  26. 08-23-2011, 08:31 PM #145
    juggernaut
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    cruz, if you want, I can help you out with training. PM me your email. I honestly feel you could do better with diet as well. I can also get you to your goal of competing.
    Let me know if you're interested.
    And congrats on your new baby.



    In BUILT We Trust


    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

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  27. 08-23-2011, 10:20 PM #146
    bigcruz
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    Quote Originally Posted by juggernaut View Post
    cruz, if you want, I can help you out with training. PM me your email. I honestly feel you could do better with diet as well. I can also get you to your goal of competing.
    Let me know if you're interested.
    And congrats on your new baby.
    thank you juggernaut will be pm'n u in a sec
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  28. 08-28-2011, 03:51 PM #147
    bigcruz
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    alright so things have been crazy this past week but im slowly but surely starting to get back on track

    Shoulders
    202lbs

    Standing Barbell press
    115x5
    125x5
    135x5

    Dumbell military press
    55x12
    55x12
    55x12
    50x12

    Side Lateral Raises
    10x12
    10x12
    10x12
    10x12

    superset with rear lateral raise

    10x12
    10x12
    10x12
    10x12

    barbell curls
    95x8
    95x8
    95x8
    85x10

    Hammer Curls
    25x10
    25x10
    25x10

    30 min hiit
    min 1-3 @3mph
    min 3-27 30 sec @3.5mph then 30 sec @6mph then repeat
    min27-30 @3mph
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  29. 08-29-2011, 08:37 PM #148
    bigcruz
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    back

    Dead lifts
    225x5
    255x5
    275x5

    bent over row
    135x12
    135x12
    135x12
    135x12

    weighted hip thrust
    135x10
    135x10
    135x10
    135x10

    zercher good mornings
    115x10
    115x10
    115x10
    115x10

    spread eagle sit up
    12
    12
    12
    12

    Cardio
    30 min on treadmill
    min1-3 @3mph
    min 3-30 @3.5mph @3%incline
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  30. 08-29-2011, 10:36 PM #149
    bigcruz
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    Today's grub
    630am
    4 eggs
    1 cup of coffee

    10am
    8oz chicken
    1 cup brown rice

    1 pm
    8oz grilled chicken
    1 cup brown rice

    4 pm
    28g whey
    Handful of almonds

    Post
    28g whey

    Dinner
    8oz chicken
    Romaine salad

    Bedtime
    1/2 cup cottage cheese
    on a mission
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  31. 08-30-2011, 04:39 AM #150
    juggernaut
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    You're going to hate my guts next week when you start keto. Muhahahahhaahahhaaaaaaaa



    In BUILT We Trust


    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

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