Gym Monsters

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Monday, January 30th, 2012 Biceps & Triceps

Today while doing arms i felt like a greek god. Everything went great. Strong pump, the ability to increase the weight i normally lift/push. My weight hasnt changed, i havent did the calipers but i feel like my skin is thinner, calipers will only be the judge of that though. I have decreased the amount of water i have been intaking down to 100-oz a day.

meal one: 8am :  2 slices Ezekiel toast, 2 whole egg.

meal two: 11am : 4oz chicken, Natural Peanut Butter

meal three: 2pm : 40z chicken, Natural Peanut Butter

meal four: 5pm : Preworkout : 4oz chicken breast, 1/2 cup (measured dry) whole wheat oatmeal, 2 packets truvia

meal five: 8pm : Postworkout : 1 scoop Myofusion from Gaspari, seasoned sliced red potatoes on foreman grille, Natural Peanut Butter

meal six: Bedtime : 4oz Chicken Breast – Sugar Free – Gluten Free – BBQ Sauce

Supplements:

Gaspari Myofusion Protein – Chocolate
Roxylean – BPI Sports
Solid – BPI Sports
Anavite – Gaspari Nutrition
Fish Oil
Superpump Max – Grape – Gaspari Nutrition
Vasotropin – Gaspari Nutrition
Gaspari Myofusion

Training:

biceps: 4 sets, 12-15 reps

alternating incline dumbbell curls (5 reps each side then alternate)
alternating dumbbell hammer curls (5 reps each side then alternate)
ez-bar curls
one arm concentration curls

triceps: 4 sets, 12-15 reps

combination pullover with closegrip press
v-bar pressdowns
rope pressdowns
overhead ez-bar extensions
bodyweight dips

cardio: 30 minutes morning and after workout

Saturday, January 28, 2012 Shoulders & Biceps

I normally work my shoulders on friday but still wasnt feeling well so i did them today instead.

meal one: 8am : 2 slices Ezekiel toast, 2 whole egg.

meal two: 11am : whole can chunk light tuna in water, Hellmans Olive Oil Cracked Pepper Mayo

meal three: 2pm : whole can chunk light tuna in water, Natural Peanut Butter

meal four: 5pm : Preworkout : whole can chunk light tuna in water, seasoned sliced red potatoes on foreman grille, Natural Peanut Butter

meal five: 8pm : Postworkout : 1 scoop Myofusion from I-SUPPLEMENTS, seasoned sliced red potatoes on foreman grille, Natural Peanut Butter

meal six: Bedtime : 1 scoop Myofusion, Natural Peanut Butter

Supplements:

Gaspari Myofusion Protein – Chocolate
Roxylean ECA – BPI Sports
Solid – BPI Sports
Anavite – Gaspari Nutrition
Fish Oil
Superpump Max – Grape – Gaspari Nutrition
Vasotropin – Gaspari Nutrition

Training:

All about the delts today!!

delts: 4 sets, 12-15 reps

seated side laterals
dumbbell shoulder press
front barbell raises standing
seated side laterals (fst7 set) & (lighten up your weight! 7 sets 15 reps)

Josh Marzec – i-Supplements.com

THURSDAY, JANUARY 26, 2012 BACK

havent been feeling as hungry, i think it might be because i assume i have a stomach bug, still making sure i eat enough though. havent gotten sick. but sometimes i have that feeling in my stomach…

meal one: 8am : 4 slices Ezekiel toast, 2 whole egg.
meal two: 11am : whole can chunk light tuna in water,  Natural Peanut Butter
meal three: 2pm : whole can chunk light tuna in water, Natural Peanut Butter
meal four: 5pm : Preworkout : whole can chunk light tuna in water, seasoned sliced red potatoes on foreman grille, Natural Peanut Butter
meal five: 8pm : Postworkout : 1 scoop Myofusion from I-SUPPLEMENTS, seasoned sliced red potatoes on foreman grille, Natural Peanut Butter
meal six: Bedtime : 1 scoop Myofusion, Natural Peanut Butter

Supplements:

Gaspari Myofusion Protein – Chocolate
Roxylean ECA – BPI Sports
Solid – BPI Sports
Anavite – Gaspari Nutrition
Fish Oil
Superpump Max – Grape – Gaspari Nutrition
Vasotropin – Gaspari Nutrition

Training:

back: 4 sets, 12-15 reps

wide grip pullups
pulldowns wide to the front (with lat bar)
rack deadlifts (i find doing it from a rack helps to keep constant tension on my lower back) DONT SHRUG! keep arms straight and let your back do the work
bentover barbell rows (underhand grip)
one arm dumbbell rows

cardio: 30 minutes morning and cool down after workout

WEDNESDAY, JANUARY 25, 2012 CHEST & TRICEPS

Think i might have a stomach bug.

meal one: 9am :  4 slices Ezekiel toast, 2 whole egg.
meal two: 12pm : mesquite chicken, 12oz grilled sweet potatoes. tossed in olive oil and savory salt free seasoning
meal three: 3pm : whole can chunk light tuna in water, Natural Peanut Butter
meal four: 6pm : Preworkout : whole can chunk light tuna in water, 12oz grilled sweet potatoes. tossed in olive oil and savory salt free seasoning
meal five: 9pm : Postworkout : 1 scoop Myofusion from I-SUPPLEMENTS, 12oz grilled sweet potatoes. tossed in olive oil and savory salt free seasoning
meal six: Bedtime : 1 scoop Myofusion, Natural Peanut Butter

Supplements:

Gaspari Myofusion Protein – Chocolate
Roxylean – BPI Sports
Solid – BPI Sports
Anavite – Gaspari Nutrition
Fish Oil
Superpump Max – Grape – Gaspari Nutrition
Vasotropin – Gaspari Nutrition

Training:

chest: 4 sets, 12-15 reps

incline dumbbell press (slightly turned in for comfort and to emulate hammer strength machine)
flat dumbbell fly
flat dumbbell press
flat grip dumbbell pullovers

triceps: 4 sets, 12-15 reps

v-bar pressdown
rope pressdowns
combination pullover with closegrip press
bodyweight dips
overhead ez-bar extensions

cardio: 30 minutes morning and after workout

Joshua Marzec – i-Supplements.com

Tuesday, January 24th, 2012 Legs

My mood seems to be improving. I accredit this to having a great support system from friends and family. Knowing that I will not be dieting like this forever helps me see things clearer. When I reach my goal I can go back to a maintenance calorie count and eventually a slightly higher than maintenance and return to a clean bulking phase!

meal one: 8am : 4 slices Ezekiel toast, 2 whole egg.
meal two: 11am : whole can chunk light tuna in water, 1 cup dry oatmeal with truvia and honey. Natural Peanut Butter
meal three: 2pm : whole can chunk light tuna in water, Natural Peanut Butter
meal four: 5pm : Preworkout : whole can chunk light tuna in water, seasoned sliced red potatoes on foreman grille, Natural Peanut Butter
meal five: 8pm : Postworkout : 1 scoop Myofusion from I-SUPPLEMENTS, seasoned sliced red potatoes on foreman grille, Natural Peanut Butter
meal six: Bedtime : 1 scoop Myofusion, Natural Peanut Butter

*ON DAYS THAT I TRAIN LEGS OR BACK, I HAVE EXTRA CARBS BECAUSE I NEED THE ENERGY BECAUSE THEY ARE MY LEAST FAVORITE BODYPARTS TO TRAIN*

Supplements:

Gaspari Myofusion Protein – Chocolate
Roxylean – BPI Sports
Solid – BPI Sports
Anavite – Gaspari Nutrition
Fish Oil
Superpump Max – Grape – Gaspari Nutrition
Vasotropin – Gaspari Nutrition

Training:

legs: 4 sets, 12-15 reps (sometimes higher if I misjudged the weight and need more reps to get the pump. Also it should be mentioned that I already have really thick legs so I dont use alot of weight since im not trying to gain much mass in my legs, mainly just shaping and cuts. No matter what pants I buy they are always loose on my waist and tight on my thighs)

leg extensions
duck stance squats
light weight leg extensions (fst7 set)
flat bench laying leg curls
hack squats
light weight laying leg curls (fst7 set)

cardio: 30 minutes morning and cool down after workout

Joshua Marzec – i-Supplements.com

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Vasotropin by Gaspari

Monday, January 23rd, 2012 Biceps & Triceps

Today was one of the best days in awhile. Not only did my shipment from i-Supplements.com come in but it was actually sort of warm yesterday! Now back to the shipment. Im not going to disclose the extreme amount of EXTRAS that I was sent but I will say that instead of packing peanuts… I received samples lol. I will mention that I was given a full months supply of Vasotropin by Gaspari, If you have been under a rock for the past year, I will tell you that Vasotropin has been the most anticipated supplement the past year and for a good reason! Vasotropin is the replacement for the highly effective Plasma-Jet. With Plasma Jet you started to feel and see results on around the 10th day give or take as it builds in your system. And is effective in your system for about 8 hours. People liked it because you could take it before bed and still receive incredible pump when you workout in the morning! Imagine having that 10th day effective pump and having it on the first day… if you can imagine that, you can imagine having Vasotropin! Vasotropin is all that on day one. vasotropin increases pump. so for my first dose of 4 pills I made sure to keep my reps in the 12-15 range and if I wasnt feeling whipped by 12, I increased my weight the next set. that being said i made sure to also keep my ego in check if I need to drop to a lower weight to maintain proper form.

meal one: 8am :  2 slices Ezekiel toast, 2 whole egg.

meal two: 11am : 4oz chicken, Natural Peanut Butter

meal three: 2pm : 40z chicken, Natural Peanut Butter

meal four: 5pm : Preworkout : 4oz chicken breast, 1/2 cup (measured dry) whole wheat oatmeal, 2 packets truvia

meal five: 8pm : Postworkout : 1 scoop Myofusion from Gaspari, seasoned sliced red potatoes on foreman grille, Natural Peanut Butter

meal six:  Bedtime : 4oz Chicken Breast – Sugar Free – Gluten Free – BBQ Sauce

Supplements:

Gaspari Myofusion Protein – Chocolate
Roxylean – BPI Sports
Solid – BPI Sports
Anavite – Gaspari Nutrition
Fish Oil
Superpump Max – Grape – Gaspari Nutrition
Vasotropin – Gaspari Nutrition
Gaspari Myofusion 

Training:

biceps: 4 sets, 12-15 reps

alternating incline dumbbell curls (5 reps each side then alternate)
alternating dumbbell hammer curls (5 reps each side then alternate)
ez-bar curls
one arm concentration curls

triceps: 4 sets, 12-15 reps

combination pullover with closegrip press
v-bar pressdowns
rope pressdowns
overhead ez-bar extensions
bodyweight dips

cardio: 30 minutes morning and after workout

Joshua Marzec – i-Supplements.com

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Friday, January 20, 2012 Shoulders & Biceps

This morning I just couldn’t seem to get out of bed. The comforter was alot warmer than the air on my bald head. So I convinced myself it was ok to do all my morning business in the bed (facebook, email) but alas i must get out of bed. My shipment of caffeine will be in saturday or monday so right now im running on empty for energy, makes me wish I had a coffee maker! I managed to do 30 minutes of fasted cardio and then have breakfast. today in my Camry it said the temp outside was 2 degrees….made me want to shoot frosty the snowman.. but I dibress. Have a reduced calorie diet is really getting to me. The days are just dreary and seem to drag on for hours. in the end, everything will be worth it though. In the mean time, im going to look around town to see who has the special on tanning packages.

meal one: 8am : 2 slices Ezekiel toast, 2 whole egg.
meal two: 11am : whole can chunk light tuna in water, Hellmans Olive Oil Cracked Pepper Mayo
meal three: 2pm : whole can chunk light tuna in water, Natural Peanut Butter
meal four: 5pm : Preworkout : whole can chunk light tuna in water, seasoned sliced red potatoes on foreman grille, Natural Peanut Butter
meal five: 8pm : Postworkout : 1 scoop Myofusion from I-SUPPLEMENTS, seasoned sliced red potatoes on foreman grille, Natural Peanut Butter
meal six: Bedtime : 1 scoop Myofusion, Natural Peanut Butter

Supplements:

Gaspari Myofusion
Fish Oil
Modern BCAA

Training:

All about the delts today!!

delts: 4 sets, 12-15 reps

seated side laterals
dumbbell shoulder press
front barbell raises standing
seated side laterals (fst7 set) & (lighten up your weight! 7 sets 15 reps)
bent over rear delt fly
Reverse cable flyes

Traps: 4 sets, 12-15 reps

dumbbell shrug
upright raises barbell

biceps: 4 sets, 12-15 reps

alternating incline dumbbell curls (5 reps each side then alternate)
alternating dumbbell hammer curls (5 reps each side then alternate)
ez-bar curls (fst7 set) & (lighten up your weight! 7 sets 15 reps)
one arm concentration curls

cardio: 30 minutes morning and after workout

Thursday, January 19, 2012 Back

Last night I dreamed about eating fast food. Woke up my stomach was yelling at me. This weekend I am going to eat sushi as my cheat meal

meal one: 8am : 4 slices Ezekiel toast, 2 whole egg.
meal two: 11am : whole can chunk light tuna in water,  Natural Peanut Butter
meal three: 2pm : whole can chunk light tuna in water, Natural Peanut Butter
meal four: 5pm : Preworkout : whole can chunk light tuna in water, seasoned sliced red potatoes on foreman grille, Natural Peanut Butter
meal five: 8pm : Postworkout : 1 scoop Myofusion from I-SUPPLEMENTS, seasoned sliced red potatoes on foreman grille, Natural Peanut Butter
meal six: Bedtime : 1 scoop Myofusion, Natural Peanut Butter

Supplements:

Gaspari Myofusion
Fish Oil
Modern BCAA by USP Labs

Training:

back: 4 sets, 12-15 reps

wide grip pullups
pulldowns wide to the front (with lat bar)
rack deadlifts (i find doing it from a rack helps to keep constant tension on my lower back) DONT SHRUG! keep arms straight and let your back do the work
bentover barbell rows (underhand grip)
one arm dumbbell rows

Joshua Marzec – i-Supplements.com

Wednesday, January 18, 2012 Chest & Triceps

Woke up felt great, as the day progressed I realized i have ran out of ECA. I continue to feel tired the whole day. my lack of sodium and carb depletion today has seem to affected my workout. No matter what i do I feel I just cant get the pump i normally get in my chest. Also due to the lack of pre-workout today since i thought I had more but ran out. Tomorrow I will have extra carbs and sodium in an attempt to regain the fullness in my muscles. to anyone that is wondering about why I lack fullness today, when someone is carb depleted and also lower sodium intake, there muscles will be flatter than usual. Shirts will fit differently. Measurements will be smaller, and the depression kicks in! Muscle hardness even is lacking. I looked at all my macros for the day and I am getting the correct amount so I guess I just have to deal with it.

meal one: 9am :  4 slices Ezekiel toast, 2 whole egg.
meal two: 12pm : mesquite chicken, 12oz grilled sweet potatoes. tossed in olive oil and savory salt free seasoning
meal three: 3pm : whole can chunk light tuna in water, Natural Peanut Butter
meal four: 6pm : Preworkout : whole can chunk light tuna in water, 12oz grilled sweet potatoes. tossed in olive oil and savory salt free seasoning
meal five: 9pm : Postworkout : 1 scoop Myofusion from I-SUPPLEMENTS, 12oz grilled sweet potatoes. tossed in olive oil and savory salt free seasoning
meal six: Bedtime : 1 scoop Myofusion, Natural Peanut Butter

Supplements:

Gaspari Myofusion
Fish Oil
Modern BCAA

Myofusion Hydro

Training:

chest: 4 sets, 12-15 reps

incline dumbbell press (slightly turned in for comfort and to emulate hammer strength machine)
flat dumbbell fly
flat dumbbell press
flat grip dumbbell pullovers

triceps: 4 sets, 12-15 reps

v-bar pressdown
rope pressdowns
combination pullover with closegrip press
bodyweight dips
overhead ez-bar extensions

cardio: 30 minutes morning and after workout

Tuesday, January 17, 2012 Legs

This morning actually felt pretty good despite the fact I drove early in the morning the day before and still worked out!

meal one: 8am : 4 slices Ezekiel toast, 2 whole egg.
meal two: 11am : whole can chunk light tuna in water, 1 cup dry oatmeal with truvia and honey. Natural Peanut Butter
meal three: 2pm : whole can chunk light tuna in water, Natural Peanut Butter
meal four: 5pm : Preworkout : whole can chunk light tuna in water, seasoned sliced red potatoes on foreman grille, Natural Peanut Butter
meal five: 8pm : Postworkout : 1 scoop Myofusion from I-SUPPLEMENTS, seasoned sliced red potatoes on foreman grille, Natural Peanut Butter
meal six: Bedtime : 1 scoop Myofusion, Natural Peanut Butter

*ON DAYS THAT I TRAIN LEGS OR BACK, I HAVE EXTRA CARBS BECAUSE I NEED THE ENERGY BECAUSE THEY ARE MY LEAST FAVORITE BODYPARTS TO TRAIN*

Supplements:

Gaspari Myofusion
Fish Oil
Jacked Pre-Workout Supplement USP Labs
Yok3d by USP Labs
Modern BCAA by USP Labs

Jack3d by USP Labs

Training:

legs: 4 sets, 12-15 reps (sometimes higher if i misjudged the weight and need more reps to get the pump. also it should be mentioned that I already have really thick legs so I dont use alot of weight since im not trying to gain much mass in my legs, mainly just shaping and cuts. no matter what pants I buy they are always loose on my waist and tight on my thighs)

leg extensions
duck stance squats
light weight leg extensions (fst7 set)
flat bench laying leg curls
hack squats
light weight laying leg curls (fst7 set)

cardio: 30 minutes morning and cool down after workout

Joshua Marzec - i-Supplements.com

*Information about Jan 14th and 15th 2012*

My eating scheduled has been pretty difficult this entire weekend but I am here to prove that if I can do it, SO CAN YOU! This weekend my wife and I drove to Chicago from Michigan. the drive was about 4 hours. but with the timing of when we left meant that i actually had 3 meals in frame. Let me explain! I left work on saturday at 1:30 and had to pick Emma up at 2:30. So still time my meal at 2pm. Completed on the road. Ate again at 5pm like usual. I made this easy by having chicken breast cut into cubes so that it was easy and also not messy to eat while driving. Then I ate again at 7pm est which for us was 6pm time in chicago. I knew we would be going on so Sunday was my cheat day. I had two mixed drinks (manly ones, not fruity sugary girly drinks) and my cheat food was sushi. We woke up 2:45am Chicago time to drive back to Michigan. Jan 16th depending on my level of alertness at the end of the day today i may have a reduced time lifting session or if im feeling up to it I will go as planned. I will also be having a slightly higher calorie count today.

*Information about Jan 14th and 15th 2012*

meal one: 8am : 1/2 cup dry oatmeal, 1 packet Truvia, 2 slices Ezekiel toast, 1 whole egg.

meal two: 11am : mesquite chicken, 1/1 cup white jasmine rice. Natural Peanut Butter

meal three: 2pm : whole can chunk light tuna in water, Natural Peanut Butter

meal four: 5pm : Preworkout : whole can chunk light tuna in water, seasoned sliced red potatoes on foreman grille, Natural Peanut Butter

meal five: 8pm : Postworkout : 1 scoop Myofusion from Gaspari, seasoned sliced red potatoes on foreman grille, Natural Peanut Butter

meal six: Bedtime : 1 scoop Gaspari Myofusion, Natural Peanut Butter

Supplements:

Gaspari Myofusion Protein
Fish Oil
Jacked Pre-Workout Supplement by USP Labs
Yok3d by USP Labs
Modern BCAA by USP Labs

All from i-Supplements.com

Gaspari Myofusion

Training:

biceps: 4 sets, 12-15 reps

alternating incline dumbbell curls (5 reps each side then alternate)
alternating dumbbell hammer curls (5 reps each side then alternate)
ez-bar curls
one arm concentration curls

triceps: 4 sets, 12-15 reps

v-bar pressdown
rope pressdowns
combination pullover with closegrip press
bodyweight dips
overhead ez-bar extensions

cardio: 30 minutes morning and after workout

Joshua Marzec