BrutalDrummer666

Thursday, February 2, 2012 Pre/during workout: 2 scoops of ACG3 Goal for today: Legs Make up Day, since I missed Sunday Warm-up: 5 mins on Treadmill/stretch **Warm-up** Leg Extension Machine (3 sets): 90lbs X 20 reps; 90lbs X 15 reps; 110lbs X 15 reps Seated Calf Raises (2 sets): 90lbs X 15 reps; 90lbs X 15 reps Seated Leg Curls (1 set): 45lbs X 15 reps Leg Press (7 sets): 1. 180lbs (12 reps) *Warm-up* 2. 270lbs (12 reps) *Warm-up* 3. 320lbs (12 reps) *Warm-up* 4. 720lbs (3 reps) 5. 630lbs (8 reps) 6. 540lbs (10 reps) 7. 450lbs (12 reps) Leg Extension Machine (5 sets): 1. 250lbs (6 reps) 2. 230lbs (8 reps) 3. 210lbs (10 reps) 4. 190lbs (10 reps) 5. 150lbs (12 reps) Calf Extension Machine (9 sets): 1. 270lbs (15 reps) 2. 270lbs (12 reps) 3. 270lbs (11 reps) 4. 250lbs (10 reps) 5. 250lbs (8 reps) 6. 230lbs (11 reps) 7. 230lbs (8 reps) 8. 210lbs (12 reps) 9. 210lbs (10 reps) Seated Leg Curls (8 sets): 1. 95lbs (12 reps) 2. 70lbs (12 reps) 3. 70lbs (12 reps) 4. 70lbs (10 reps) 5. 55lbs (15 reps) 6. 55lbs (12 reps) 7. 55lbs (12 reps) 8. 55lbs (12 reps) Donkey Calf Raises (7 sets): 1. 400lbs (12 reps) 2. 400lbs (10 reps) 3. 380lbs (12 reps) 4. 380lbs (8 reps) 5. 360lbs (9 reps) 6. 320lbs (10 reps) 7. 280lbs (12 reps) 15 Minutes on Stair Mill: 63 Floors climbed, 230 Calories burned. Post workout: Stretch Workout Summary: I wasn't really up for doing legs today, but since I missed out on Sunday due to being sick, I made myself do it. I feel like I could have done better if I had more energy, but I still set a couple of new personal bests. Overall, I'm completely happy with what I did today. Certain things are feeling easier and easier, which means...next time I get to bump up some weights! My abs are soo sore today from yesterday, which I love the feeling of. I'm sure my legs will be equally as sore tomorrow, I hope. I'm very happy with my progress so far, and look forward to seeing where I'm able to go from here. I'm sure if I keep nailing my legs like this, drumming will begin to be easier. I did notice that last practice, some of that crazy double bass footwork I do seemed easy.

Wednesday, February 1, 2012 Pre/during workout: 2 scoops of ACG3 Goal for today: Don't leave until it hurts to breathe! Warm-up: 5 Minutes on Cross Ramp/Stretch Reverse Crunches (4 sets): 1. 20 reps 2. 20 reps 3. 15 reps 4. 15 reps Holding 'Push up position' with hands on the floor and feet up on a stability ball: held for 1:30 Stability Ball Sit Ups (1 huge set): 1. 150 reps in one shot (I like to switch my arm position between across my chest and hands behind my head. I switched every 20 reps) Standing Cable Cross Oblique Twists (3 sets): 1. 25lbs (15 reps per side) 2. 25lbs (12 reps per side) 3. 20lbs (20 reps per side) Ab Crunch Machine (7 sets): 1. 170lbs (8 reps) 2. 150lbs (12 reps) 3. 150lbs (10 reps) 4. 130lbs (15 reps) 5. 130lbs (12 reps) 6. 130lbs (9 reps) 7. 110lbs (20 reps) Standing Side Bends with 45lb Plate (1 set): I decided to just get as many as I could in one shot, and call it at that. 75 reps per side Plank with hands on Balance Board (2 sets): First time held for 1 minute, Second time held for :45 Not sure what to call this, but I just went on the thing you do leg/knee raises on, and raised my legs up as high as I could, and held it there for as long as I could, otherwise known as 45 seconds lol Post workout: Stretch/Builder Bar (20g Protein) Workout Summary: I didn't have a whole lot of time today, so I figured I could do a short, intense ab workout. I'd say I pretty much did just that. I really gave my abs hell today, and did not let up. I tried to allow as little time as possible between sets and between exercises. I definitely felt it. Post workout stretch was fairly difficult after all that lol, I think I did all of this in about 45 minutes. I can't wait to feel my stomach in the morning! Love that 'tight' feeling (that's what she said!)

Thank you! It was just an allergy thing. We had an epic storm last week, and it blew up all kinds of pollens and whatnot

Tuesday, January 31, 2012 Pre/during workout: 2 scoops of ACG3 Goal for today: After being sick all weekend, it's time to make up for some shit! Warm-up: 5 mins on Arc Trainer/Stretch Chest Press Machine (7 sets): 1. 130lbs (12 reps) *Warm-up* 2. 130lbs (10 reps) *Warm-up* 3. 190lbs (12 reps) 4. 190lbs (10 reps) 5. 170lbs (10 reps) 6. 150lbs (12 reps) 7. 130lbs (15 reps) Standing Bicep Curls (6 sets): 1. 30lbs (12 reps per arm) *Warm-up* 2. 40lbs (7 reps per arm) 3. 40lbs (5 reps per arm) 4. 35lbs (10 reps per arm) 5. 35lbs (8 reps per arm) 6. 30lbs (15 reps per arm) Incline Dumbbell Press (3 sets): 1. 60lbs per arm (15 reps) 2. 55lbs per arm (12 reps) 3. 55lbs per arm (12 reps) Triceps Pushdown Machine (4 sets): 1. 210lbs (9 reps) 2. 190lbs (12 reps) 3. 190lbs (10 reps) 4. 170lbs (15 reps) Alternating Hammer Curls (6 sets): 1. 40lbs (3 reps per arm) 2. 35lbs (9 reps per arm) 3. 35lbs (6 reps per arm) 4. 30lbs (12 reps per arm) 5. 30lbs (10 reps per arm) 6. 30lbs (8 reps per arm) Post workout: Stretch Workout Summary: I'm really glad I felt well enough to go to the gym today! I've been eating so much raw fruits and vegetables the past couple of days, and it apparently helped! I was sick as fuck on Sunday, and I feel pretty much fully recovered already. I guess they're called 'health foods' for a reason! I felt really good about today, set a few new personal bests. After the past few 'chest days' I've had, I am very, very happy with what I did today! I still have to make up for missing a couple of days, but I will do that later in the week. I greatly look forward to making up 'Legs day,' my favorite! I hope everyone has had a good month and made lots of progress! Let's keep moving! January was just a start for some people, don't let February be the end!

Sunday, January 29, 2012: Unfortunately, I had to call off the gym today. Something is destroying my sinuses, and it hurts like hell. So, I figured it probably wasn't a good idea to go lift heavy things. I had to call in and use on of my gym 'sick days' lol. It was a paid sick day though, they gave me muscles anyways. So, I just need to rest and what not.

Saturday, January 28, 2012 Pre/during workout: 2 scoops of ACG3 Goal for today: Work on Shoulders and Lower Back Warm-up: 5 Minutes on Treadmill/17 Minutes on Stair Mill (250 calories burned)/stretch Back Extension Machine (7 sets): 1. 130lbs (15 reps) *Warm-up* 2. 145lbs (12 reps) *Warm-up* 3. 190lbs (15 reps) 4. 190lbs (12 reps) 5. 190lbs (12 reps) 6. 190lbs (15 reps) 7. 170lbs (20 reps) Seated Shoulder Press Machine (6 sets): 1. 110lbs (13 reps) *Warm-up* 2. 120lbs (12 reps) *Warm-up* 3. 220lbs (12 reps) 4. 200lbs (12 reps) 5. 190lbs (15 reps) 6. 190lbs (12 reps) Dead Lifts (5 sets): 1. 65lbs (12 reps) *Warm-up* 2. 75lbs (12 reps) *Warm-up* 3. 85lbs (12 reps) *Warm-up* 4. 165lbs (12 reps) 5. 185lbs (10 reps) Guillotine Bench Press on Declined Bench (3 sets): 1. 85lbs (12 reps) 2. 115lbs (12 reps) 3. 135lbs (8 reps) I felt something in my elbow pop, and the bar just came crashing down on me on that last rep, so I took that as my cue to move on lol Iso-Lateral Front Military Press Machine (3 sets): 1. 70lbs per side (12 reps) 2. 55lbs per side (12 reps) 3. 45lbs per side (12 reps) Post workout: 15 Minutes on Treadmill on heart rate fat burn setting - heart rate: 120-130, .87miles/Stretch Workout Summary: Really happy with how today went. I was able to set a couple of new personal bests on Dead Lifts and Shoulder Press. I think I'll be able to bump a few other things next time as well. I'm also sick a fuck today, getting raped by allergies. So, I went against my better judgement today, but I still went, and enjoyed every minute of it. Now I'm going to take some fucking medicine and go to bed!

Wednesday, January 25, 2012 Pre/during workout: 2 scoops of ACG3 Goal for today: Abs Abs Abs!!! Warm-up: 5 Minutes on Cross Ramp/Stretch Reverse Crunches (4 sets): 1. 20 reps 2. 20 reps 3. 15 reps 4. 15 reps Standing Cable Cross Oblique Twists (3 sets): 1. 25lbs (15 reps per side) 2. 25lbs (15 reps per side) 3. 25lbs (15 reps per side) Holding 'Push up position' with hands on the floor and feet up on a stability ball: 2 sets, held for 1:20 first time, and :55 the second time. Ab Crunch Machine (7 sets): 1. 170lbs (8 reps) 2. 150lbs (12 reps) 3. 150lbs (10 reps) 4. 130lbs (12 reps) 5. 130lbs (12 reps) 6. 130lbs (10 reps) 7. 110lbs (25 reps) Side Crunches (1 set): I see people doing these all the time, so I figured I'd give them a try. Just did a tester set, and I think I'll try them again some time! 15 reps per side Ab-Coaster (2 sets): 1. 40lbs - 12 reps each front/left side/right side 2. 40lbs - 15 reps front/ 10 reps left side/right side Stability Ball Sit ups (1 set): 1. 120 reps in one shot (I like to switch my arm position between across my chest and hands behind my head. I switched every 30 reps) Stair Mill: 11 minutes. Man, this was my first time trying this as well, I like it a lot! I will definitely be doing this more often! I was sweating bullets after just that 10 minutes! What a great workout Post workout: Stretch Workout Summary: I secretly dislike 'Abs day', but I still give it everything I've got, and then some! I love the way I feel afterwards though! Not a better feeling than a nice, tight stomach. I'm really starting to see my abs forming and shaping up! I can't wait to lose the rest of this body fat! I felt like trying some new things today, which I think went quite well. I try to change up my workout as much as I can, so it will be good to start incorporating some new exercises in! I love it when it hurts my abs to bend over, pain is our friend!

Yup, that sounds like my journal haha Ha well keep up the great work!

Glad you had a good workout, the same thing happened with me yesterday. I had such a bad day in the gym (mine was due to working late and missing a meal), i thought today is going to be a great workout and it was. Feels great afterwards. Great journal and some impressive lifts, keep up the hard work. Hey, thanks! I hate bad gym days haha. I wake up at 4 am to go to work like every day, and I go to the gym right after work. So, I'm often tired from being up so damn early lol. I love leaving the gym feeling mentally awake, but physically exhausted from getting my blood pumping, then using every last bit of energy! Thank you! I've only been going to the gym for about 6-7 months or so now, and I don't plan on giving up any time soon, so I've got a looong ways to go!

Tuesday, January 24, 2012 Pre/during workout: 2 scoops of ACG3 Goal for today: Today, I'm going to attempt to workout my arms, while also trying to have a 'make-up day' for what I was unable to do yesterday for chest/upper back Warm-up: 5 mins on Cross Ramp/stretch Lat Pull Down Machine (5 sets): 1. 150lbs (12 reps) *Warm-up* 2. 225lbs (12 reps) 3. 225lbs (9 reps) 4. 210lbs (11 reps) 5. 195lbs (11 reps) Standing Bicep Curls (6 sets): 1. 30lbs (15 reps per arm) *Warm-up* 2. 40lbs (12 reps per arm) 3. 35lbs (12 reps per arm) 4. 30lbs (15 reps per arm) 5. 30lbs (15 reps per arm) 6. 20lbs (20 reps per arm) Overhead Tricep Extension with a Dumbbell (3 sets): 1. 55lbs (12 reps) 2. 55lbs (12 reps) 3. 55lbs (10 reps) Smith Machine Shrugs (4 sets): 1. 225lbs (12 reps) 2. 225lbs (12 reps) 3. 225lbs (10 reps) 4. 185lbs (18 reps) Tricep Push Down Machine (5 sets): 1. 190lbs (12 reps) 2. 190lbs (10 reps) 3. 170lbs (12 reps) 4. 170lbs (10 reps) 5. 150lbs (12 reps) Alternating Hammer Curls (6 sets): 1. 40lbs (3 reps per arm) 2. 35lbs (3 reps per arm) 3. 30lbs (10 reps per arm) 4. 30lbs (9 reps per arm) 5. 25lbs (13 reps per arm) 6. 250lbs (12 reps per arm) Assisted Dips Machine *Weight Lifted = My Weight - Resistance Weight* (4 sets): 1. 118lbs (15 reps) 2. 118lbs (11 reps) 3. 108lbs (12 reps) 4. 98lbs (12 reps) Barbell Bench Press (4 sets): My workout buddy had school today, so I went to the gym alone. Since I didn't have a spot, I went light on this. 1. 95lbs (12 reps) *Warm-up* 2. 145lbs (12 reps) 3. 145lbs (9 reps) 4. 145lbs (8 reps) Cable Long Pull Machine (4 sets): 1. 140lbs (8 reps) 2. 120lbs (10 reps) 3. 100lbs (12 reps) 4. 80lbs (12 reps) Post workout: 5 Minutes on Cross Ramp: Incline-6, Resistance-13; 15 Minutes on Treadmill: Speed-3, Incline-0; Stretch Workout Summary: I was tired, but motivated today! I wanted to try to make up for some of the chest/upper back things I didn't get to do yesterday, but I wasn't going to sacrifice my arm workout to do so. So, I tried to incorporate as much as I could into what I was doing. I feel really good about today's workout, and I feel like I made up for having a shitty day yesterday. I did feel like my biceps were lagging a little bit, but that alright, because I really worked the fuck out of them last week! My triceps felt great today, and I was really happy with how they performed. Since I went alone today, I feel like I had a more focused workout, and I think it helped, because I was able to make up for yesterday pretty well, and still do arm workouts.

Haha oh that's you! That's funny, I actually just checked out your training journal yesterday! I believed I've looked at it a few times prior to that as well. You journal is sooo detailed! You're doing a great job on your training, I like all the pictures and videos. A few of the bands I get some influence from: Blotted Science, Obscura, Spastic Ink, Death, Chimaira, Decapitated, Angra, Animals as Leaders, Atheist, Meshuggah, Behemoth, etc.

Thank you for taking time to check out my journal and comment! I started going to the gym to get into shape and what not, but I have also noticed some pretty drastic differences when it comes to drumming also! I play progressive fusion metal stuff, along with pretty much any style and subgenre related to metal. My style is metal with jazz, funk, punk, etc. mixed in. My workout partner/band mate plays guitar, too. He goes by xvegandestroyerx on here, if you care to check out his journal as well. Thanks for the encouragement! I try to get my abs really well, because I've always been overweight and had a belly, so when I finally get that six-pack, I want it to explode out of nowhere!

Monday, January 23, 2012 Pre/during workout: 2 scoops of ACG3 Goal for today: I don't know what the fuck is going on today... Warm-up: 5 mins on Treadmill/stretch Stability Ball Push Ups (2 sets): 1. 15 reps 2. 15 reps Dumbbell Chest Press (5 sets): 1. 35lbs (15 reps) *Warm-up* 2. 45lbs (12 reps) *Warm-up* 3. 45lbs (12 reps) *Warm-up* 4. 55lbs (15 reps) 5. 50lbs (15 reps) Cable Cross Chest Press (4 sets): 1. 60lbs (12 reps) 2. 60lbs (12 reps) 3. 50lbs (12 reps) 4. 50lbs (12 reps) Overhead Tricep Extension with a Dumbbell (2 sets): 1. 50lbs (12 reps) 2. 50lbs (9 reps) Iso-Row Machine (3 sets): 1. 80lbs per side (8 reps) 2. 45lbs per side (12 reps) 3. 45lbs per side (12 reps) Chest Press Machine (6 sets): 1. 170lbs (12 reps) 2. 170lbs (11 reps) 3. 170lbs (10 reps) 4. 170lbs (8 reps) 5. 150lbs (10 reps) 6. 150lbs (10 reps) Assisted Pull up Machine *Weight Lifted = My Weight - Resistance Weight* (2 sets): 1. 128lbs (10 reps) 2. 128lbs (9 reps) Post workout: 5 Minutes on Treadmill; Stretch Workout Summary: I can't even begin to describe how angry of a mood I am in today, but I will try to keep that out of this. I feel like I got an 'ok' workout today. I don't know what was up today, but my muscles weren't cooperating. I tried tricking my body and switching some things up, apparently that didn't work today. I at least feel like a got a few good exercises in, but unfortunately I gave up on many things today, and I NEVER, ever give up. Today was just, 'one of those days,' to be cliche. I'm not going to let that get me down though, I'm trying to remain calm and positive. I will do better tomorrow! Days like this just make me try harder next time, so I guess in a way, I can take this as motivation. I'm not a fan of failure days, as I'm sure no one is, but I understand that they happen, so whatever. I'm just glad I at least got to go to the gym today and do something instead of sitting around being lazy.

Sunday, January 22, 2012 Pre/during workout: 2 scoops of ACG3 Goal for today: Yay Legs Day! Warm-up: 5 mins on Arc-Trainer/stretch Barbell Squats (5 sets): 1. 95lbs (12 reps) *Warm-up* 2. 145lbs (12 reps) 3. 195lbs (12 reps) 4. 195lbs (10 reps) 5. 165lbs (12 reps) Leg Extension Machine (6 sets): 1. 160lbs (12 reps) *Warm-up* 2. 230lbs (12 reps) 3. 200lbs (12 reps) 4. 170lbs (11 reps) 5. 150lbs (12 reps) 6. 130lbs (12 reps) Lying Leg Curl Machine (5 sets): 1. 110lbs (12 reps) 2. 110lbs (10 reps) 3. 90lbs (12 reps) 4. 90lbs (10 reps) 5. 70lbs (20 reps) Calf Extension Machine (10 sets): 1. 270lbs (12 reps) 2. 250lbs (12 reps) 3. 230lbs (14 reps) 4. 230lbs (12 reps) 5. 210lbs (12 reps) 6. 190lbs (15 reps) 7. 190lbs (13 reps) 8. 170lbs (16 reps) 9. 170lbs (14 reps) 10. 170lbs (13 reps) Adductor Machine (5 sets): 1. 200lbs (12 reps) 2. 200lbs (12 reps) 3. 200lbs (11 reps) 4. 190lbs (12 reps) 5. 190lbs (12 reps) Seated Calf Raises (8 sets): 1. 190lbs (10 reps) 2. 140lbs (13 reps) 3. 140lbs (12 reps) 4. 140lbs (12 reps) 5. 140lbs (12 reps) 6. 140lbs (12 reps) 7. 110lbs (17 reps) 8. 110lbs (14 reps) 10 Minutes on Cross Ramp: Resistance - 12; Cross ramp Incline - 20 for 5 minutes, and 12 for 5 minutes Post workout: Stretch; (Protein shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of vanilla almond milk (30g of protein) immediately after workout. Workout Summary: I always enjoy legs day! Today seemed like a little bit of a struggle to do things, but I don't feel like I under-performed at all. Once I got going, I was gone, like always! Last time I did barbell squats, I hurt my back, so I'm glad to be able to do them again. My back feels fine after today, so I'm happy! I'm trying to switch out the big compound leg lifts from week to week, doing barbell squats one week, then the next week doing leg press, then back to squats, and so forth. One thing I've heard from a lot of people is keep changing up your workouts and exercises, so I try to do that often. I've definitely noticed major progress in everything, so it must be working! My legs have gotten some serious muscle definition the last few months! I'm pretty excited, they are starting to look like 'bodybuilder' legs! That's all I've got for today, keep it metal!

Saturday, January 21, 2012 Pre/during workout: 2 scoops of ACG3 Goal for today: Get in some cardio, and try a few kettle bell exercises Warm-up: 5 mins on Treadmill/stretch 17 Minutes on Cross Ramp: Cross ramp incline - 10; Resistance - 12; 1.81 Miles Kettle Bell Swing (6 sets): 1. 18lbs (10 reps per side) 2. 18lbs (10 reps per side) 3. 25lbs (10 reps per side) 4. 25lbs (10 reps per side) 5. 30lbs (10 reps per side) 6. 30lbs (10 reps per side) 15 Minutes on Arc-Trainer: Resistance - 30 for 5 mins, 45 for 5 mins, and 60 for 5 mins; 270 Calories burned Kettle Bell Floor Press (5 sets): 1. 20lbs (15 reps per side) 2. 30lbs (15 reps per side) 3. 30lbs (15 reps per side) 4. 30lbs (12 reps per side) 5. 30lbs (12 reps per side) 15 Minutes on Treadmill using heart rate fat burn setting; Heart rate: 120-130 Post workout: Stretch; (Protein Shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of vanilla almond milk (30g of protein) immediately after workout. Workout Summary: We went soon after waking up today, so I felt pretty damn tired going in, but once I got going and got my blood pumping, I felt pretty energized and pumped by the end of today's workout I just wanted to go lift everything and run around in circles! This was my first time doing any kettle bell exercises, and I think I liked them quite a bit. I will definitely be incorporating them into my workouts more. I felt great after my workout today, it was pretty hot in the gym, so I was sweating like crazy, even more than normal. So, I definitely burned a lot of calories today; I was dripping sweat literally the entire time! I got to go jam with an ex-band mate yesterday, and so I got some crazy metal-drumming cardio. I don't think anything I can do at the gym will ever compare to the way I drum. I was dripping in even more sweat yesterday than I was today, especially since the A/C at the place we played at was broken! I had a lot of fun though, drumming is my favorite thing to do, ever.

Thursday, January 19, 2012 Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189 Goal for today: Today is lower back/shoulders day Warm-up: 5 mins on Cross Ramp/stretch Back Extension Machine (7 sets): 1. 130lbs (15 reps) *Warm-up* 2. 190lbs (15 reps) 3. 190lbs (13 reps) 4. 190lbs (12 reps) 5. 190lbs (11 reps) 6. 170lbs (20 reps) 7. 170lbs (15 reps) Seated Shoulder Press Machine (7 sets): 1. 100lbs (15 reps) *Warm-up* 2. 110lbs (10 reps) *Warm-up* 3. 200lbs (12 reps) 4. 200lbs (10 reps) 5. 190lbs (14 reps) 6. 190lbs (13 reps) 7. 190lbs (12 reps) Dead Lifts (5 sets): 1. 95lbs (12 reps) *Warm-up* 2. 115lbs (12 reps) 3. 145lbs (12 reps) 4. 145lbs (12 reps) 5. 130lbs (20 reps) Viking Press with Barbell (3 sets): 1. 160lbs (6 reps per side) 2. 145lbs (10 reps per side) 3. 145lbs (8 reps per side) Dumbbell Shoulder Press (3 sets): 1. 50lbs per arm (12 reps) 2. 50lbs per arm (10 reps) 3. 45lbs per arm (10 reps) 10 Minutes on Treadmill: Speed: 7.0 for 3 mins; 3.7 for 7 mins Post workout: Stretch; (Protein Shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of vanilla almond milk (30g of protein) immediately after workout. Workout Summary: I felt like I got a great workout today. Really happy with what I did, and I was impressed at how much I was able to bump up the weight to on the shoulder press machine! I'm getting a lot more comfortable with dead lifts, and my back feels a lot stronger each time I work it. I did start to get pretty worn out towards the end of my workout, but I feel like I still did an adequate amount.

Wednesday, January 18, 2012 Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189 Goal for today: Burn those calories and work my abs, and maybe one or two calf things for funzies. Warm-up: stretch Treadmill: 25 minutes of my own program, set the speed at about almost the fastest you can walk on there, which for me is roughly 4.5, then bump up the incline one percent every 30 seconds, all the way up to 30% incline, decreasing the speed as little as possible as needed, then once you hit 30 on the incline, stay there for a minute, then bump the incline down in 3 percent increments every minute until you get back up to full speed, and keep it at that incline and speed until you're done, which for me, I stopped at 15% incline and 4.5 mph on the way down and kept it at that. All in all, it said I burned 440 calories in 25 minutes, I think that's pretty good Holding 'Push up position' with hands on the floor and feet up on a stability ball: 2 sets, held for 1:15 each time. Declined Crunches with bench set at highest incline (3 sets): 1. 20 reps 2. 20 reps 3. 15 reps Ab Crunch Machine (7 sets): 1. 130lbs (15 reps) 2. 130lbs (13 reps) 3. 110lbs (20 reps) 4. 110lbs (16 reps) 5. 110lbs (13 reps) 6. 110lbs (14 reps) 7. 110lbs (15 reps) Standing Side Bends with 45lbs (8 sets): 1-8: 15 reps per side Stability Ball Sit ups (1 set): 1. 100 reps in one shot Cross Ramp: 25 minutes, incline:10/resistance:10; 2.66 miles Seated Calf Raises (6 sets): 1. 140lbs (12 reps) 2. 140lbs (12 reps) 3. 140lbs (12 reps) 4. 140lbs (12 reps) 5. 140lbs (12 reps) 6. 140lbs (12 reps) Cool-down: Treadmill: 15 minutes, Speed: 3/Incline: 0, .75 miles Post workout: Stretch; (Protein shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of vanilla almond milk (30g of protein) after workout. Workout Summary: My energy level was at like 15% today, I actually almost fell asleep on the way to the gym. So all I have to say is thank goodness for ACG3 and getting your heart rate up! Once I got going, I felt pumped as fuck. I feel like I got a great workout today, and am very happy with what I did. I sneezed on the way home, and it hurt my abs so badly; it was awesome. I like it when my abs hurt, they are developing quite nicely so far. I left the gym today dripping in sweat, and it was a good day. I'm glad I finally got a good amount of cardio in, it has been a while it seems like. The calf raises were just for fun, and to kill a little time so traffic could die down, which by the way, didn't help at all. It still took me like twice as long as normal to get home, but at least I felt good on the way back, and was too exhausted to get road rage =p

Tuesday, January 17, 2012 Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189 Goal for today: It's chest and upper back day again. Warm-up: 5 mins on Gazelle Running Machine thing/stretch Dumbbell Rows (4 sets): 1. 55lbs (12 reps per side) 2. 55lbs (12 reps per side) 3. 50lbs (12 reps per side) 4. 50lbs (11 reps per side) Assisted Pull up Machine *Weight Lifted = My Weight - Resistance Weight* (4 sets): 1. 139lbs (10 reps) 2. 129lbs (10 reps) 3. 119lbs (12 reps) 4. 109lbs (12 reps) Cable Lat Pull Downs (4 sets): 1. 130lbs (10 reps) 2. 120lbs (12 reps) 3. 120lbs (9 reps) 4. 110lbs (12 reps) Smith Machine Shrugs (4 sets): 1. 225lbs (12 reps) 2. 225lbs (13 reps) 3. 205lbs (13 reps) 4. 205lbs (11 reps) Barbell Bench Press (4 sets): 1. 95lbs (12 reps) *Warm up* 2. 165lbs (9 reps) 3. 145lbs (11 reps) 4. 145lbs (10 reps) Dumbbell Incline Press (1 set): 1. 55lbs per arm (10 reps) This was quite obviously not going to happen today. I over-worked my biceps yesterday, so I wasn't up to par. Chest Press Machine (4 sets): 1. 170lbs (12 reps) 2. 170lbs (10 reps) 3. 150lbs (12 reps) 4. 150lbs (10 reps) Post workout: Stretch; (Protein Bar): Chocolate peanut butter Builder bar (20g of protein) immediately after workout. For Dinner: A can of black beans, some Gardein beefless tips, and a Gardein Chicken Scallopini (46g of Protein) Workout Summary: I certainly didn't have it in me today. I look at what I did today in disappointment (although I am just in a shitty mood, so I apologize for my negativity). I guess I should be glad I at least went to the gym today. Better than sitting around doing nothing after work and being lazy. I worked my arms really hard yesterday, and my biceps and triceps are really damn sore today, so I wasn't able to do nearly as much as I normally do, and my energy level was low on top of that. Knowing me, I'll make up for it another day. Also, knowing that I have to wake up at 4am tomorrow morning again and go to work, all I want to do right now is sleep.

Monday, January 16, 2012 Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189 Goal for today: Lift things until I can't even lift my own arms any more! Warm-up: 5 mins on Cross Ramp/stretch Standing Dumbbell Bicep Curls (7 sets): 1. 30lbs (12 reps per arm) *Warm-up* 2. 40lbs (7 reps per arm) 3. 40lbs (5 reps per arm) 4. 35lbs (10 reps per arm) 5. 35lbs (8 reps per arm) 6. 30lbs (12 reps per arm) 7. 25lbs (18 reps per arm) Tricep Press Machine (3 sets): 1. 210lbs (10 reps) 2. 190lbs (12 reps) 3. 170lbs (15 reps) Alternating Hammer Curls (5 sets): 1. 35lbs (7 reps per arm) 2. 35lbs (5 reps per arm) 3. 30lbs (11 reps per arm) 4. 30lbs (8 reps per arm) 5. 25lbs (15 reps per arm) Overhead Triceps Extension With Dumbbell (5 sets): 1. 60lbs (12 reps) 2. 60lbs (11 reps) 3. 60lbs (8 reps) 4. 50lbs (12 reps) 5. 50lbs (12 reps) Seated Barbell Preacher Curls (7 sets): 1. 80lbs (5 reps) 2. 70lbs (12 reps) 3. 70lbs (10 reps) 4. 60lbs (15 reps) 5. 60lbs (13 reps) 6. 60lbs (10 reps) 7. 50lbs (20 reps) Cable Bicep Curls (3 sets): 1. 25lbs (12 reps per arm) 2. 25lbs (11 reps per arm) 3. 25lbs (9 reps per arm) Behind the Back Barbell Wrist Curls (5 sets): 1. 70lbs (20 reps) 2. 70lbs (15 reps) 3. 70lbs (12 reps) 4. 70lbs (12 reps) 5. 70lbs (9 reps) Post workout: Stretch; (Protein shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of dark chocolate almond milk (30g of protein) immediately after workout. For Dinner: 3 Gardein chicken scallopini fillets, two pieces of bread, and some hummus (55g of Protein) Workout Summary: Very much enjoyed working my arms today. I am still seeing great progress, and am able to lift more and more each time. I am seeing some noticeable visual results, too! My left biceps in particular is very sore right now, but that's ok! I always hate if I feel like I did a lot of work, and then the muscles I worked aren't sore. I want them sore, so I know I did something! I just hope they feel a little better tomorrow for chest/upper back day! I will be sure to get as much rest tonight as I can, and try to eat lots of good food tomorrow to help me body heal itself a little! Looking forward to going back tomorrow!

Hey thanks! My brother is in no way vegan, so I think he'll be pretty surprised when I'm able to lift as much as him haha. I'm glad that he set the bar so high for me. Always feel like you've got to live up to the older brother's standard.

Sunday, January 15, 2012 Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189 Goal for today: It's 'legs day' again! My favorite day. Warm-up: 5 mins on treadmill/stretch Leg Press Machine (7 sets): 1. 180lbs (12 reps) *Warm-up* 2. 270lbs (12 reps) *Warm-up* 3. 320lbs (12 reps) *Warm-up* 4. 630lbs (12 reps) That was heavy as shit. 5. 540lbs (12 reps) 6. 500lbs (13 reps) 7. 450lbs (12 reps) Calf Extension Machine (9 sets): 1. 235lbs (18 reps) 2. 235lbs (15 reps) 3. 235lbs (11 reps) 4. 210lbs (13 reps) 5. 210lbs (12 reps) 6. 190lbs (15 reps) 7. 190lbs (12 reps) 8. 170lbs (19 reps) 9. 170lbs (15 reps) Seated Leg Curl Machine (7 sets): 1. 95lbs (15 reps) 2. 95lbs (10 reps) 3. 70lbs (14 reps) 4. 70lbs (12 reps) 5. 70lbs (10 reps) 6. 45lbs (30 reps) 7. 45lbs (25 reps) Post workout: Stretch; (Protein shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of dark chocolate almond milk (30g of protein) immediately after workout. Workout Summary: I decided to try a little bit of a different approach today. I picked a few things that would essentially work everything, and do the fuck out of them. I am very happy with the progress I'm making on Leg Press. My brother has been bodybuilding for 7+ years, and he can lift 1000lbs+ on leg press, so I'm happy to be catching up to him so quickly. I believe between these three exercises, I pretty much worked almost every part of my legs. I'll know over the next few days, when I can feel what I did today! I always love 'legs day', I enjoy working my legs out. Especially being a crazy metal drummer, I know that's going to allow me to do faster and faster double bass! =p

Saturday, January 14, 2012 Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189 Goal for today: Work on Shoulders and Lower Back Warm-up: 5 mins on treadmill/stretch Back Extension Machine (4 sets): 1. 145lbs (15 reps) *Warm-up* 2. 190lbs (12 reps) 3. 190lbs (11 reps) 4. 170lbs (16 reps) Dead Lifts (6 sets): 1. 45lbs (12 reps) *Warm-up* 2. 65lbs (12 reps) *Warm-up* 3. 125lbs (12 reps) 4. 125lbs (12 reps) 5. 125lbs (12 reps) 6. 125lbs (12 reps) Seated Shoulder Press Machine (5 sets): 1. 100lbs (12 reps) *Warm-up* 2. 170lbs (12 reps) 3. 170lbs (12 reps) 4. 170lbs (12 reps) 5. 170lbs (12 reps) Iso-Lateral Front Military Press Machine (4 sets): 1. 70lbs per side (9 reps) 2. 55lbs per side (18 reps) 3. 55lbs per side (14 reps) 4. 55lbs per side (11 reps) Iso-Lateral Behind the Neck Press Machine (4 sets): 1. 55lbs per side (12 reps) 2. 55lbs per side (11 reps) 3. 45lbs per side (12 reps) 4. 45lbs per side (10 reps) Post workout: (Protein shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of dark chocolate almond milk (30g of protein) immediately after workout. Workout Summary: I'm happy with what I was able to do today. Was able to lift some more weight on most things than last time I did them. I am definitely seeing some progress. I like seeing progress.

Friday, January 13, 2012 Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189 Goal for today: Get my blood pumping again after this much needed two day rest/healing period. Warm-up: 5 mins on Cross Ramp/stretch Declined Crunches with Bench set at the highest incline (4 sets): 1. 20 reps 2. 20 reps 3. 20 reps 4. 15 reps Hanging Ab Leg Raises (3 sets): 1. 15 reps 2. 15 reps 3. 15 reps Standing side crunches with 45lb weight (7 sets): 1. 15 reps per side 2. 15 reps per side 3. 15 reps per side 4. 15 reps per side 5. 15 reps per side 6. 15 reps per side 7. 15 reps per side 10 Minutes on Gazelle Running Machine thing with resistance set at 30 Stability Ball Sit Ups (1 Giant set): 1. one straight shot of 100 reps Ab Crunch Machine (5 sets): 1. 140lbs (15 reps) 2. 130lbs (15 reps) 3. 120lbs (15 reps) 4. 105lbs (20 reps) 5. 90lbs (30 reps) 1 Minute Hold in 'Planking' Position with hands on Balance Board 30 Minutes on Treadmill set on 'Fat Burn' Heart rate setting (keeping heart rate between 120-130) Post workout: Stretch; (Protein shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of dark chocolate almond milk (30g of protein) immediately after workout. Workout Summary: I'm not sure why, but I got a headache soon after starting the workout today; I think I may have been a little dehydrated, so I chugged some water. I was highly disappointed that I was unable to make it to the gym the past couple of days, so I was just glad to be back today. I don't feel like I was able to go as 'all out' as I normally do, but I gave it all I had. I will definitely go extra hard tomorrow. I'm going to lift everything I see! I am glad to have caught up on abs a little today, I realized I haven't done them in a little while. Those unexpected recovery days threw me off. I am totally happy with what I did today, it wore me out, which is my plan for every workout. Tomorrow morning I'm going to jam with some band for a while, so I'll get some pretty crazy cardio tomorrow for a few hours. The way I play drums beats any cardio machine at the gym by a long shot! I also haven't been able to play my drums since my band's last show like almost two months ago! =( Living in apartments blows for drummers, but I'm going to go so crazy tomorrow and get everything I've got out! Don't think I'm not going to the gym after that though, because I am! =D

Thanks for the support! I always push myself to my limits, but I think I may have gone a little too far for once ha. I just took a two day rest/recovery period though, and I feel a lot better. I definitely needed it. I'm ready to destroy my body again this coming up week and make some more progress!

Tuesday, January 10, 2012 Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189 Goal for today: Work my chesticles and upper back, and make myself do more weight/reps than last time I worked them! Making progress! Warm-up: 5 mins on Treadmill/stretch Barbell Rows (5 sets): 1. 40lbs (15 reps) *Warm up* 2. 80lbs (14 reps) 3. 80lbs (10 reps) 4. 70lbs (12 reps) 5. 60lbs (12 reps) Assisted Pull up Machine *Weight Lifted = My Weight - Resistance Weight* (5 sets): 1. 127lbs (13 reps) 2. 127lbs (10 reps) 3. 117lbs (13 reps) 4. 117lbs (12 reps) 5. 117lbs (11 reps) Cable Lat Pull Downs (6 sets): 1. 120lbs (13 reps) 2. 120lbs (11 reps) 3. 120lbs (10 reps) 4. 110lbs (12 reps) 5. 110lbs (12 reps) 6. 110lbs (12 reps) Dumbbell Shrugs (6 sets): 1. 80lbs per arm (15 reps) 2. 75lbs per arm (18 reps) 3. 75lbs per arm (15 reps) 4. 65lbs per arm (20 reps) 5. 65lbs per arm (25 reps) 6. 60lbs per arm (18 reps) Barbell Bench Press (5 sets): 1. 95lbs (15 reps) *Warm up* 2. 165lbs (8 reps) 3. 155lbs (12 reps) 4. 155lbs (9 reps) 5. 145lbs (12 reps) Dumbbell Incline Press (4 sets): 1. 60lbs per arm (13 reps) 2. 55lbs per arm (12 reps) 3. 50lbs per arm (15 reps) 4. 50lbs per arm (12 reps) 10 Minutes on Cross Ramp with resistance level at 12 Post workout: Stretch; (Protein shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of vanilla almond milk (30g of protein) immediately after workout. For Dinner: A can of Pinto Beans and two Boca Spicy Chik'n Patties (43g of Protein) Workout Summary: Holy shit, today was just painful to move. That leg workout I did on Sunday fucking killed me today, and it was very painful to walk. Luckily, today was an upper body workout! I always enjoy 'chest day', as I'm sure most of you who enjoy lifting do as well. I've been making myself to more sets than normal, and I really like the results I'm getting. There were a couple of things that I didn't really have another set in me, but I did it anyways. I like to set a very high standard for myself, and hold me to it. I often find myself separating my mind into two different people. One of me kicks the other me's ass and makes me do what I want me to do. I am completely satisfied with how today went. I bumped up the weight I'm able to lift on bench press, and it felt good! I look forward to going back tomorrow!