BWrag's Training Log

**bwrag** · 08-03-2011, 06:24 AM

Originally Posted by squigader

Amazing work man! How long have you been training?

Thanks I started lifting when I was around 16 so 11 years now

**MCx2** · 08-03-2011, 07:24 AM

Damn dude, you're a beast. Nice numbers.

**bwrag** · 08-03-2011, 04:26 PM

7-20-2011

DIET
MEAL1 1 cup egg whites, 4 eggs
MEAL2 6.25 OZ chicken, 47 grams almonds
MEAL3 1 scoop wpi, 1 scoop micellar casien, 1 tbsp PB
Meal4 6.25 OZ Chicken, 47 grams almonds
INTRA 20 grams peptopro
Post 20 grams peptopro, 1 scoop wpi,1 scoop micellar casien, 40 grams dextrose
Meal 5 1 scoop micellar casien, 1 scoop wpi, 1 tbsp PB

CARDIO
weighed 222 and was tired so said screw it

WEIGHTS

Rest Pause to ten reps

Hack Squats 250x5,3,2
leg extension 150x23 (cant put enough weight on it so high repping it)
DB curl 55x10
A bar pressdowns 250x7,3
Inc DB curl 45x6,3,1
cable overhead extensions 80x10
BB curl 115x8,2
tricep dips 135x10
calf raises 220x30
Neck extensions 57x10

**bwrag** · 08-03-2011, 04:26 PM

Originally Posted by MCx2

Damn dude, you're a beast. Nice numbers.

Thanks

**bwrag** · 08-03-2011, 06:21 PM

had some ribs also tonight was starving and had a rack left from saturday, but only ate half the rack. It was worth it

**jagbender** · 08-03-2011, 07:36 PM

Originally Posted by bwrag

had some ribs also tonight was starving and had a rack left from saturday, but only ate half the rack. It was worth it

Love me some ribs!

Eating only half a rack now that's control!

**squigader** · 08-03-2011, 08:03 PM

Once again, amazing progress.

**bigcruz** · 08-03-2011, 08:48 PM

Ribbbbbbssssss (homer Simpson voice)

**bwrag** · 08-06-2011, 08:32 AM

8-5-2011

DIET
MEAL1 1 cup egg whites, 4 whole eggs
MEAL2 6.25 OZ chicken, 47grams almonds
MEAL3 2scoops wpi, 1 tbsp pb
MEAL4 6.25 OZ chicken, 47grams almonds
INTRA 20 grams peptopro
Post 20 grams peptopro, 1 scoop whey isolate, 1 scoop miccelar casien, 40 grams dex.
MEAL5 1lb snowcrab legs, 15 shrimp
CARDIO
pre breakfast 60min@30mph w/3%inc 4.9mph every 5 min for 1 min

Weights
Rest PAuse to 10 reps

Cable rows stack+70x7,3
Close pulldowns stack+50x5,4,1
Prone inc db flys 50x10
Prone inc front raises 25x10
prone inc db shrugs 65x32
Prone inc DB shrug hold 65
Hammer curls 95x7,3
Precher Db curls 45x6,4,1
Tbar rows 205x10
rev. hypers bw+5x10
Fat bar shrugs 290x10

heading to lake today but going to leave the alchol out this weekend

**bigcruz** · 08-06-2011, 09:48 AM

Have fun bro!

**carmineb** · 08-06-2011, 09:51 AM

WoW you are seriously hitting it HARD!!!!!

GREAT JOB....

will be working out as guest at gym while travelling so i will see what kind of trouble I can get into while there

**g4000** · 08-07-2011, 02:03 AM

dang man thanks for the influence! your transformation is incredible!

**bwrag** · 08-08-2011, 07:12 AM

Originally Posted by bigcruz

Have fun bro!

Thanks

Originally Posted by carmineb

WoW you are seriously hitting it HARD!!!!!

GREAT JOB....

will be working out as guest at gym while travelling so i will see what kind of trouble I can get into while there

It always nice to change things up and traveling is fun.

Originally Posted by g4000

dang man thanks for the influence! your transformation is incredible!

Thanks g4000

**jagbender** · 08-08-2011, 09:33 AM

Originally Posted by bwrag

8-5-2011

DIET
MEAL1 1 cup egg whites, 4 whole eggs
MEAL2 6.25 OZ chicken, 47grams almonds
MEAL3 2scoops wpi, 1 tbsp pb
MEAL4 6.25 OZ chicken, 47grams almonds
INTRA 20 grams peptopro
Post 20 grams peptopro, 1 scoop whey isolate, 1 scoop miccelar casien, 40 grams dex.
MEAL5 1lb snowcrab legs, 15 shrimp
CARDIO
pre breakfast 60min@30mph w/3%inc 4.9mph every 5 min for 1 min

Weights
Rest PAuse to 10 reps

Cable rows stack+70x7,3
Close pulldowns stack+50x5,4,1
Prone inc db flys 50x10
Prone inc front raises 25x10
prone inc db shrugs 65x32
Prone inc DB shrug hold 65
Hammer curls 95x7,3
Precher Db curls 45x6,4,1
Tbar rows 205x10
rev. hypers bw+5x10
Fat bar shrugs 290x10

heading to lake today but going to leave the alchol out this weekend

It is almost impossible for me to lose fat and drink any alcohol.
been off the stuff since January

**vannesb** · 08-08-2011, 10:55 AM

Originally Posted by bwrag

HI

My name is Blake I start off in the transformation contest. And Since that log keep me on track I decided to continue over here. So hopefully Ill meet some new people to help keep me on track and I can return the favor. Ill will post my before and after pics below

Very impressive how long of peiord in those pics?

**keith1569** · 08-08-2011, 11:13 AM

Christ!! What a transformation

Sent from my Samsung Infuse 4G

**bwrag** · 08-08-2011, 12:03 PM

Originally Posted by vannesb

Very impressive how long of peiord in those pics?

12 weeks

Originally Posted by keith1569

Christ!! What a transformation

Sent from my Samsung Infuse 4G

Thanks

**bwrag** · 08-08-2011, 12:04 PM

Originally Posted by jagbender

It is almost impossible for me to lose fat and drink any alcohol.
been off the stuff since January

I try and limit to one day a week I like beer and whiskey to much.

**jagbender** · 08-08-2011, 01:35 PM

I used to drinkl some bourbon in my days Favorite all tiome best bourbon

Booker's hands down sippin bourbon

BourbonEnthusiast.com • Bourbon Reviews • Booker's

**vannesb** · 08-08-2011, 02:13 PM

Originally Posted by bwrag

12 weeks

Thanks

WOW!! Thought I had good results but compared to you no way! Awesome man!!

**bwrag** · 08-08-2011, 05:13 PM

Originally Posted by jagbender

I used to drinkl some bourbon in my days Favorite all tiome best bourbon

Booker's hands down sippin bourbon

BourbonEnthusiast.com • Bourbon Reviews • Booker's

I will be trying thanks

**bwrag** · 08-08-2011, 05:16 PM

8-8-2011

DIET
MEAL1 20 grams peptopro
MEAL2 20 grams peptopro
MEAL3 20 grams peptopro
Meal4 20 grams peptopro
Meal5 20 grams peptopro
INTRA 20 grams peptopro
Post 20 grams peptopro, 1 scoop wpi, 1 scoop micellar casien, 40 grams dex.
MEAL6 chili

CARDIO
pre breakfast Treadmill 1/2hr@ 3.5mph incline 4

WEIGHTS

straight sets 70% 10 rep max

Bench 3x10@240
Incline 3x10@190
Dips 3x10@75
rear cable flys 3x10@45
DB lat raise 3x10@20
Rope press-downs 3x10@180
rev press-down/arm 3x10@40
Cable crunches 11Px23

up the volume down the intensity for this week good pump

**MCx2** · 08-08-2011, 05:52 PM

Love the pump. Nice session!

**Curt James** · 08-08-2011, 07:25 PM

Congratulations!

**bigcruz** · 08-08-2011, 08:57 PM

Congrats on your win!!

**bwrag** · 08-09-2011, 07:45 AM

Originally Posted by MCx2

Love the pump. Nice session!

yea tendons and ligs feel better not going so heavy

Originally Posted by Curt James

Congratulations!

Thanks curt

Originally Posted by bigcruz

Congrats on your win!!

Thanks big cruz

**D-Lats** · 08-09-2011, 09:56 AM

Nice win bro!!

**bwrag** · 08-09-2011, 01:34 PM

Originally Posted by D-Latsky

Nice win bro!!

Thanks latsky

**bwrag** · 08-09-2011, 04:27 PM

8-2-2011

DIET
MEAL1 1 cup egg whites, 4 whole eggs
MEAL2 6.25 OZ chicken, 47 grams almonds
MEAL3 1 scoops wpi, 1 scoop micellar casien, 1tbsp PB
MEAL4 6.25 OZ chicken, 47 grams almonds
INTRA 20 grams peptopro
Post 20 grams peptopro, 1 scoop wpi, 1scoop micellar casien, 40 grams dex.
MEAL5 chilli

CARDIO
pre breakfast 1/2 hr @3.5mph w/ 4% inc

WEIGHTS

straight sets 70% of 10 rep max

BB Rows 3x10@225
DB Rows 3x10@125
wide grip chins 3x4@bw
one arm pulldowns 3x10@6P
Prone Inc. DB rows 65x19
standing hamstring curl 3x10@75
stiffleg 3x10@135
hyperextensions 15lbsx10
leg raise 23

**bwrag** · 08-10-2011, 05:02 PM

8-10-2011

DIET
MEAL1 1 cup egg whites, 4 eggs
MEAL2 6.25 OZ chicken, 47 grams almonds
MEAL3 1 scoop wpi, 1 scoop micellar casien, 1 tbsp PB
Meal4 2 SCOOP PROTIEN
INTRA 20 grams peptopro
Post 20 grams peptopro, 1 scoop wpi,1 scoop micellar casien, 40 grams dextrose
Meal 5 8 oz chicken, 1 alvacado

CARDIO
0

WEIGHTS

straight sets 70% of 10 rep max

Hack Squats 3x10@160
leg extension 3x20@125
DB curl 3x10@35
A bar pressdowns 3x10@160
Inc DB curl 3x10@25
cable overhead extensions 3x10@45
BB curl 3x10@70
kickbacks 3x10@25
calf raises 225x30
Neck extensions 3x10@35

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