BB2Ks on his way to the RAW Bench Press Record with Machine Training Solutions!

Whats up everyone? I am BB2K, I hired Machine Training Solutions to help me reach a few goals that I have set for myself and with Marcs help i know I can reach them.

My goals:

Take the RAW bench Press record for my age and weight group
Hit 500+ on my squat
Lean out and be as lean as I can while keeping my bodyweight between 200-220lbs

Marc has designeda diet and training routine for me and I feel it will work perfectly for me.

I started my new routine today. It felt great!! The weight seems light as hell when it normally feels like a ton. Small changes can make a BIG difference.

CHEST
Flat BB Press: 7 x 5 with 260lbs .. paused each rep

TRICEPS
CGBP: 3 x 10-12 with 205lbs
Press Downs: 3 x 10-12 with 40, 50, 60 (this machine is really hard and 40lbs feels like 120 on the other machine, less pulleys)

CALVES
Seated Calf Raise: 4 x 15 with 225lbs

ABS
Crunches: 3 x 25
Planks: Front and each side.. held for 1 min each 2 sets

PRE- Workout Mix: 1 scoop Dextrose, 1 scoop XTEND
INTRA-Workout: XTEND
POST-Workout: 2 scoops Big Blend along with 1 scoop Phosflex
POST-Workout Meal: Chicken Breast, Asparagus, 1tbsp Macadamia Nut Oil

Felt like a million bucks today, damn fine workout!!

BACK day today. Went in feeling really good. I wasnt tired and no headaches today. (ive suffered from caffeine addiction and the withdraws have been nasty) My mood was excellent, this diet has me in a good mood for several reasons. Its good clean food, i know its going to do what its designed to do and i look forward to each and every meal!

BACK

BB Rows: 3 x 10-12 with 225, 245, 275

T-Bar Rows: 3 x 10-12 with 200lbs + whatever the bar is (for a really good stretch I used eight 25lb plates instead of 45lbs)

Pull Downs: 3 x 10-12 with 145, 185, 225

Stiff Arm Pull Downs: 3 x 10-12 with 60, 70, 80

Scapula Rows: 3 x 15 with 70lbs

PRE- Workout Mix: 1 scoop Dextrose, 1 scoop XTEND
INTRA-Workout: XTEND
POST-Workout: 2 scoops Big Blend with 80z Chocolate egg whites and 1 scoop Phosflex w/ 1 scoop MYO-T12
POST-Workout Meal: Chicken Breast, Asparagus, 1tbsp Macadamia Nut Oil

Nice pump today, I did to many reps on the first 3 eaercises. I was to do 6-12 but did 10-12 buy mistake. So next week ill go heavier and lower the reps.

Another fine workout today. Felt really good, strength is up and over i feel fantastic!

CHEST

Flat BB Press: 8 x 4 with 275lbs

BICEPS

Hammer Preacher Curls: 3 x 6-12 with 50, 55, 60

BB Curls: 3 x 6-12 with 60, 80, 100

Rev BB Curls: 3 x 15 with 45lb bar.. these kinda hurt my elbows so i stayed light.

PRE- Workout Mix: 1 scoop Dextrose, 1 scoop XTEND
INTRA-Workout: XTEND
POST-Workout: 2 scoops Big Blend with 80z Chocolate egg whites and 1 scoop Phosflex w/ 1 scoop MYO-T12
POST-Workout Meal: This is my FREE meal. Chicken, Steak and Shrimp fajitas and a brownie sundae with hot fudge for desert. Back to the diet the rest of the day.

Simple but heavy chest day today. Felt damn strong and the workout was a snap!

CHEST

Flat BB Press: 10 x 3 with 295lbs.. last 3 sets paused each rep

TRAPS

BB Shrugs: 3 x 10-12 with 405lbs

PRE- Workout Mix: 1 scoop Dextrose, 1 scoop XTEND
INTRA-Workout: XTEND
POST-Workout: 2 scoops Big Blend with 80z Chocolate egg whites and 1 scoop Phosflex w/ 1 scoop MYO-T12
POST-Workout Meal: Chicken Breast, Asparagus, 1tbsp Macadamia Nut Oil

Damn good workout again today. Felt strong and had focus for once in a long time.

CHEST

Flat BB Press: 6 x 6 with 250lbs.. easy

SHOULDERS

DB Alt Front Raise: 3 x 10-12 with 30, 40, 50
Cable Side Raise: 3 x 10-12 with 40lbs.. these kinda hurt a bit.
Rear Delt Fly Machine: 3 x 10 with 150, 170, 190

ABS

Ab machine: 3 x 25 with 60, 80, 80

CARDIO

30min treadmill 3.0 incline 3.0mph

Diet is going great, totally fawked it over the weekend though but im back on track!

PRE- Workout Mix: 1 scoop Dextrose, 1 scoop XTEND
INTRA-Workout: XTEND
POST-Workout: 2 scoops Big Blend with 8oz Chocolate egg whites and 1 scoop Phosflex w/ 1 scoop MYO-T12
POST-Workout Meal: Chicken Breast, Asparagus, 1tbsp Macadamia Nut Oil

Leg day was Tuesday but it wasnt a good workout at all! Sucked is a better word. Had some things on my mind and couldnt clear my head and just couldnt focus on my squat. So, i went tday to bust chest and triceps... damn fine day! The weight increases are going up steadily and i love it!

CHEST

BB Flat Press: 7 x 5 with 275lbs

TRICEPS

CGBP: 3 x 10 with 205, 215, 225

Press Downs: 3 x 12 with 140, 150, 160

No time for abs and cardio today. My wife and I are leaving for North Carolina tomorrow and have a ton of things to get done before we go. I will be back on the 15th full swing but I will be doing my fri and sat workout while there for sure!

PRE- Workout Mix: 1 scoop Dextrose, 1 scoop XTEND
INTRA-Workout: XTEND
POST-Workout: 2 scoops Big Blend with 8oz Chocolate egg whites and 1 scoop Phosflex w/ 1 scoop MYO-T12
POST-Workout Meal: Chicken Breast, Asparagus, 1tbsp Macadamia Nut Oil

Today wasnt my best heavy bench day. I am in North Carolina and the gym here is nice but the weight feels different... heavier than the weiight i use at my gym back home. I was suppose to hit 305 for 10x3 but wasnt paying attention and put 315 on the bar. Got 9x3 and the last 2 were near impossible to do but got them. The last set i bombed the first rep. Called it a day. lol


CHEST

Flat BB Bench 9x3 with 315 failed last set

BICEPS

Alt DB Curls: 3 x 6 with 50lbs

Preach Machine Curls: 3 x 15 with 50lbs

Double Bicep Cable Curls: 3 x 15 with 40, 50, 60


Pre-Workout 1 scoop XTEND and 1 scoop Dextrose

Post-Workout 1 scoop Phosflex and 1 scoop MYO-T12

Forgot to pack my Big Blend!!! Damn it!!

Diet is OFF while im here. To much good ol country cookin here to be on a diet. I will be back in KC the 145th and will be back on diet 100% But for now, i am filling up on country hams biscuits, freid chicken, fried fish and grilled steaks!!

Im back from North Carolina. Man was it an awesome vacation. I was totally off my diet, how coul di not eat southern food while there? I ate a ton and now paying the price. i was 214lbs when I left and 219lbs when i got back. time to get back on track and get this body in shape and strong!

BACK

BB Rows: 3 x 6-8 with 295lbs

Seated Cable Rows: 3 x 6-10 with 180, 195, 210

Wide Grip Pull Downs: 3 x 10 with 135, 165, 195

Rope Stiff Arm Pull downs: 3 x 10-12 with 80, 100, 120

CALVES

Seated Calf Raise: 4 x 10 with 200lbs

PRE- Workout Mix: 1 scoop Dextrose, 1 scoop XTEND
INTRA-Workout: XTEND
POST-Workout: 2 scoops Big Blend with 8oz Liquid egg whites and 1 scoop Phosflex w/ 1 scoop MYO-T12
POST-Workout Meal: 8oz top sirloin, Asparagus

Damn fine workout today. Felt strong but still "hung over" from the drive. It was close to 20hrs driving from Myrtle Beach SC to KCMO. Damn, i am still tired as hell.

Finally a damn good leg workout today. No squats though. The tare in my left lat is really bothering me so im gonna be easy on it, lighten the weight a tad and build up slowly... again. Eventually my hard headed self will go see a doctor. lol

LEGS

*warm ups
Super Set 4 x 12-15
Leg Ext with 140lbs
Leg Curl with 140lbs

Leg Press: 4 x 10 with 460, 640, 820, 1000

Hack Squats: 4 x 10 with 225, 315, 405, 495

1 Leg Squat: 3 x 10 with BW

*tri set 3 x 10-12
Lying Leg Curl with 160
Abductor with 290
Adductor with 290

ABS

Ab crunch machine: 3 x 20 with 80, 90, 100

CARDIO

20 min LISS 3.5 incline. 3.5mph

PRE- Workout Mix: 1 scoop Dextrose, 1 scoop XTEND
INTRA-Workout: XTEND
POST-Workout: 2 scoops Big Blend with 8oz Liquid egg whites and 1 scoop Phosflex w/ 1 scoop MYO-T12
POST-Workout Meal: 8oz chicken breast, Asparagus, macademia nut oil

No training today. didnt sleep at all last night, i felt like a truck ran me over... twice. Cramps in my hamstrings like crazy and had bad stomach pains. I will hit the gym tomorrow.

Fantastic chest and tricep workout today. Strength was really good, the pump was insane and energy was pefect. Only downside is that both my shoulders are sore as hell. Have been all week. I assume from all the heavy sets nd/or the way I sleep on them. All I can say is that they hurt and its hard to lift my arms to the sides.
CHEST
Flat BB Bench: 185x12, 225x10, 245x8, 275x6
Flat DB Press: 80x12, 90x10, 100x15, 100x15.. easy as pie and my gym doesnt have heavier DBs
Pec Dec: 3 x 12 with 140, 150, 160
TRICEPS
CGBP: 185x12, 225x10, 245x8, 275x5
Rev Grip Press Downs: 3 x 10 with 120


CARDIO
20min LISS 3.5 incline 3.0mph
PRE- Workout Mix: 1 scoop Dextrose, 1 scoop XTEND
INTRA-Workout: XTEND
POST-Workout: 2 scoops Big Blend with 8oz Liquid egg whites and 1 scoop Phosflex w/ 1 scoop MYO-T12
POST-Workout Meal: 8oz chicken breast, Asparagus, macademia nut oil

Leg day baby! Felt great today. Strength was up but decided to keep it on a leash. I am following a program and had to stick with my routine and do as it said. I couldve gone a lot heavier but im staying on plan.
Diet is fan-fkn-tastic. Im feeling so much better, mood is better, energy is up and my workouts are really improving. Not to mention the fat is melting off!

LEGS

BB Squat: 135x10, 225x10 warmup
6x6 with 285lbs approx 1-2min rest between sets

*tri set 3 x 12
Adductor x 240, 260, 290
Abductor x 240, 260, 290
Lying Leg Curl x 140

CARDIO
20 min LISS 7.0 incline 3.0mph

PRE- Workout Mix: 1 scoop Dextrose, 1 scoop XTEND
INTRA-Workout: XTEND
POST-Workout: 2 scoops Big Blend with 8oz Liquid egg whites, w/ 1 scoop MYO-T12 and 1 scoop Phosflex (I love this stuff!)
POST-Workout Meal: 8oz chicken breast, Asparagus, macademia nut oil

DO WANT!

Decided to hit chest, delts and triceps again today. I was suppose to take sunday off but got bored and did chest... that wasnt my schedule. So i got back on track today. Felt strong and pumped. On my last set I asked a guy to lift off for me.. BIG mistake. Damn fool almost killed me. He lifted off on the count of 3 but he snatched it up so hard and fast the bar litterally came out of my hands!! I had to catch it, control it and then rep it. Good lord.. how hard is a lift off to do for someone? I was going for 6 reps and on rep 3 i got a bad cramp in my right glute.. wow! talk about losing focus. lol But i got my 6 reps!!

CHEST

Flat BB Press:
185x12
225x10
275x8
295x6
Flat DB Press: 3 x 10 with 100lbs
Cable Crossovers: 3 x 12 with 60,70,80

TRICEPS
Press Downs; 3 x 10-12 with 140, 160, 180
Seated Overhead Ext Machine: 3 x 12 with 140, 150, 160

DELTS
Seated Machine Shoulder Press: 3 x 10-12 with 100,110,120

CARDIO
20 min LISS 7.0 incline 3.0mph

PRE- Workout Mix: 1 scoop Dextrose, 1 scoop XTEND
INTRA-Workout: XTEND
POST-Workout: 2 scoops Big Blend with 8oz Liquid egg whites, w/ 1 scoop MYO-T12 and 1 scoop Phosflex (I love this stuff!)
POST-Workout Meal: 8oz chicken breast, Asparagus, macademia nut oil

Today was Back, Traps and Biceps. Felt Really good today but my lower back doesnt like the BB Rows very much. Did what I could and had a great workout.

BACK
BB Rows: 225x12, 275x8, 305x6
Seated Cable Rows: 80x12, 225x8, 250x6
Pull Downs: 180x12, 210x8, 225x6
TRAPS
BB Shrugs: 225x12, 315x10, 405x8
BICEPS
Preacher Machine Curls: 110x12, 130x8, 140x6
Incline DB Curls: 3 x 8-10 with 35lbs
Cable 1 Arm Hammer Curl: 3 x 10 with 50lbs

PRE- Workout Mix: 1 scoop Dextrose, 1 scoop XTEND, 1 scoop BULLNOX (yes, i added it back in.. i missed it)
INTRA-Workout: XTEND
POST-Workout: 2 scoops Big Blend with 8oz Liquid egg whites, w/ 1 scoop MYO-T12 and 1 scoop Phosflex (I love this stuff!)
POST-Workout Meal: 8oz chicken breast, Asparagus, macademia nut oil

Very pleased with my workout and the resuts i'm getting. Getti ng stronger. My meet is October 22nd and I feel I will hit 365 at least on my last try. Not bad but Ill try for more of course. lol

My legs are gonna be sore as hell tomorrow thats for sure. lol Hit the gym and busted legs really good. Not a super heavy day but a lot of sets with low reps. Loving my routine and the growth in size and strength im getting from it!
LEGS
Warm ups
leg ext 3x10 with 100lbs
seated leg curl 3x10 with 100lbs
BB SQUAT!
8 x 4 with 320lbs
*damn the last 3 sets were hard as hell but smooth and got every rep on every set.
Hyper Ext
3x12 with BW

PRE- Workout Mix: 1 scoop Dextrose, 1 scoop XTEND, 1 scoop BULLNOX (yes, i added it back in.. i missed it)
INTRA-Workout: XTEND
POST-Workout: 2 scoops Big Blend with 8oz Liquid egg whites, w/ 1 scoop MYO-T12 and 1 scoop Phosflex (I love this stuff!)
POST-Workout Meal: 8oz chicken breast, Asparagus, macademia nut oil

Not a bad workout, felt great and pump was insane.

Nice leg workout today. I went in with the attitude of "no pain, no gain"! I kept rest times shorter than last time and my heart rate was way up and the sweat was dripping off me like crazy. I LOVE my routine!

LEGS
*warm up
Seated leg curl: 3 x 20 with 120, 130, 140
SQUATS: 6 x 6 with 295lbs
Abductore: 3 x 12 with 130, 160, 190
Adductore: 3 x 12 with 130, 160, 190
CARDIO
20 min LISS Incline 6.0 @ 3.0mph

PRE- Workout Mix: 1 scoop Dextrose, 1 scoop XTEND, 1 scoop BULLNOX (yes, i added it back in.. i missed it)
INTRA-Workout: XTEND
POST-Workout: 2 scoops Big Blend with 8oz Liquid egg whites, w/ 1 scoop MYO-T12 and 1 scoop Phosflex (I love this stuff!)
POST-Workout Meal: 8oz chicken breast, Asparagus, macademia nut oil

Legs felt great! Awesome pump and had plenty left in the tank for next time!

Damn, what a day for pecs! Felt stronger today and had a damn fine workout. The pain in my right elbow/forearm is back a little but not to bad. Seems as i progress heavier with the weights the pain slowly comes back even though I can rep it out fairly easy...? weird old man shyt i guess.

CHEST

BB Flat Press:
205x15
245x12
275x10
295x6
295x6 (kinda ran out of energy here)

DB Flat Press: 3 x 10-12 with 100lbs

Pec Dec: 3 x 10-12 with 140, 180, 220

TRICEPS

Incline Cable Skull Crusher: 3 x 10-12 with 120, 140, 160

Standing Rev Grip Overhead Ext: 3 x 10-12 with 80, 100, 120 (LOVE these)

DELTS

Alt DB Front Raise: 3 x 10-12 with 35, 40, 45

CARDIO

20 min LISS Incline 6.5 @ 3.5mph

PRE- Workout Mix: 1 scoop Dextrose, 1 scoop XTEND, 1 scoop BULLNOX
INTRA-Workout: XTEND
POST-Workout: 2 scoops Big Blend with 8oz Liquid egg whites, w/ 1 scoop MYO-T12 and 1 scoop Phosflex (out of this right now )
POST-Workout Meal: 8oz top sirloin, zuchinni, sweet tater

Totally blasted my upper body and loved every second of it. Looked and felt swole like a mofo!

Not a great day for squats today. Went in the gym READY. I felt fkn awesome. My mind was into it, my body was ready for war but misfortune always seems to find me now and then. Today was 7 x 5 with 315lbs. I was having a damn fine workout but set 5 was the last set id do pain free.
SQUATS
*warmups
135x15
225x10
275x5
*Worksets
7 x 5 with 315lbs
*All sets were going great but on the 5th rep of set 5 i felt a small "pull" in my left quad.. on the side. The last 2 reps felt really heavy and harder to do. So, i sat down, sooled off and tried set 6. By the 3rd rep i knew i had an injury of some sort and stopped there. So, again i rested about 5min then tried set 7 and on the very first rep i felt way to much pain to do another rep. This is the same exact spot i injured on my right leg doing leg presses back in March. I just pray im not out of the gym from this!

Calves
Seated Calf Raise: 3 x 12 with 225lbs
Hack Machine Toe Press: 3 x 12 with 225lbs

PRE- Workout Mix: 1 scoop Dextrose, 1 scoop XTEND, 1 scoop BULLNOX
INTRA-Workout: XTEND
POST-Workout: 2 scoops Big Blend with 8oz Liquid egg whites, w/ 1 scoop MYO-T12 and 1 scoop Phosflex (out of this right now )
POST-Workout Meal: 8oz Chicken, Zuchinni, mac oil

Im going to rest and soak in the tub and massge the spot all day. Hopefully it isnt as bad as last time.