This Week So Far

Hey all,
Haven't been on, but I have still been training. Been doing Down and Up Mass by Jim Stoppani because I wanted to get some more volume in. Here are the logs from the last 3 workouts. I will be hitting the gym tonight to get legs in.

Tuesday - This was a great workout. I don't remember this being as hard the first time I went through it. I was sore that day which is not a norm for me. The volume felt great and each set was a rest-pause drop set. This is why it looks like 2 full sets and 2 partial sets.

 

Wednesday - Killed back this day. Hit it from so many angles that every time I had to pull myself up at work my back cramped up pretty good.

 

 Thursday - Shoulder Day. I was concerned about going to heavy with my one shoulder having some pain when pressing above my head but it went pretty well. Also, I didn't use the smith machine for my Barbell Shoulder Press.

 

I am really enjoying the extra volume so I am going to keep going at this. I have legs tonight and then starting on Sunday I will be using pre-exhaustion techniques instead of the rest-pause drop sets. As always feel free to contact me with questions and to find this program and many more go to www.jimstoppani.com 14 day free trial and free membership to military members who sign up with a .mil email address.

God Bless and Get Big

Travis

June 20 & 22, 2014 Training Logs

Hey all,
Here is the training logs for this past Friday and This morning. Great challenging workouts.

Friday was a heavy squat day. It felt good pushing heavier weight. I had set out to keep all rest periods to 60 seconds but due to allergy congestion it happened to be around 90 seconds on most sets. This workout includes me doing 8 reps with 315 lbs. The last two reps were grinders made me work for every inch. The last set of lunges I went until I couldn't continue and then dropped the weight to finish the set. Then the last set was supposed to be doing 50 reps with 135 lbs without racking the bar. I only made 45 reps and it took all that I had to make it there. Afterwards, I kicked myself because I missed it by 5 reps. This is something I will continue to try and improve on. I warmed up with squats and the bar and doing five 10 second pauses in the hole to stretch out. Followed by 135 lbs with two 5 second pauses and then repping out 8 reps. I went up quarter/plate until 225 lbs then I went up to 315 lbs for the start of my working sets.

This morning I got to the gym and decided that I wanted to do a higher volume overall than what I had been doing  so I modified what I was supposed to do by adding in 2 extra shoulder exercises, 1 extra biceps exercise, 1 extra triceps exercise. I warmed up with some bar weight shoulder presses and stretching. All rest periods were 60 seconds. The only thing not in my logs is at the end of the bench dips I dropped the weight and repped out with body weight until failure.

So after today's workout I have decided to stop the program I am on due to the fact that I don't feel like I am getting enough overall volume. I am still going for a power lifting goal of increasing my Bench, Squat, and Deadlift but I am going to use the program that I started the year off with and that is Down and Up Mass by Jim Stoppani. I saw great growth in my legs and overall strength during this program. Remember, feel free to ask me questions and let me know if you like the picture logs or when I type them out.

God Bless and Get Swole

Travis

Training Logs for June 17-19, 2014

Hey all,

Going to have three of these logs inside this post because I did not take the time to write them down. The past three days of training have been really good. Let us not beat around the bush and get to it.

Tuesday the 17th was heavy dead lift day. It felt really good and boosted my motivation towards the Cube Method that I am following.

Warm up
Stability Routine from my previous log here.

4" Block Pulls
135lbs X 10 Reps
185lbs X 7 Reps
225lbs X 5 Reps
275lbs X 5 Reps

Working Sets
4" Block Pulls (Approximately 90 secs rest)
385lbs X 2 Reps for 5 Sets

Snatch Grip Dead lifts(60 second rest the rest of the workout, These kicked my butt good)
285lbs X 8 Reps for 2 Sets

Dumbbell One Arm Rows
70lbs X 12 Reps
70lbs X 11 Reps
70lbs X 10 Reps

Dumbbell Shrug
70lbs X 20 Reps
70lbs X 20 Reps

Like I said it was a really good workout...short and sweet.

Wednesday the 18th was bench press repetition day. Another good day and on my accessory exercises I was trying to ensure to contract the muscle targeted before moving the weight

Warm up
Internal/External Rotation
20lbs dumbbells 15 reps for 2 sets

Floor Press
Bar only X 40 Reps
135lbs X 8 Reps
185lbs X 5 Reps

Working Sets
Floor Press
205lbs X 3 Reps for 8 sets

Dumbbell Incline Bench Press
50lbs X 18 Reps
60lbs X 15 Reps
60lbx X 12 Reps

Cable Triceps Push-down
50lbs X 100 Reps

Dumbbell Standing Shoulder Press
30lbs X 10 Reps for 3 sets

Machine Fly (Really focused on contracting the muscle here. Did much better on the second set)
13 X 16 Reps
13 X 12 Reps
13 X 15 Reps

I had a pretty good pump at the end of this workout in my chest and my triceps. The focused contractions help a lot with the pump.

Today was a new routine for me and isn't part of the Cube Method. This is a circuit style workout called a barbell complex that is designed to tax the entire body and to increase fat burning capabilities. I got this idea from Vince Del Monte. Try it out if you would like. It is a kick butt routine that will push you if you push yourself.

Warm up
From my stablility workout

Half lunge into a knee to chest stretch with toe raise 5 times each leg

Half lunge into a glute hip stretch optional toe raise 5 times each leg

Half lunge into a standing opposite arm quad stretch 5 times each leg

Half lunge with torso twist (twist both directions each lunge) 5 times each leg

Working Sets

20 Min AMRAP (As Many Rounds as Possible, No Rest) 

Start with 45lbs to 65lbs barbell (I did just the 45lbs barbell)

10 Reps Each in one Giant Set (repeat until time)

Standing Military Press

Front Squats

Bent Over Rows

Romanian Dead Lifts

Back Squats

I made 7 rounds even. After this workout, I was drenched in sweat, completely exhausted, but I felt really good. Next week I am going to try and beat 7 rounds and then the following week I will move the weight up to 55lbs or 65lbs.

Any questions hit me up!

God Bless and Get Big

Travis

Weekend Training Logs

Hey all,

So this weekend was a good weekend. Friday night was the power-lifting team and it was only me and Dustin the guy who organized the team. It was a good time though going over mobility and stability work. I learned a short routine that I can use as a warmup or as a standalone mini workout. This is the stability routine

Half lunge into a knee to chest stretch with toe raise 5 times each leg

Half lunge into a glute hip stretch optional toe raise 5 times each leg

Half lunge into a standing opposite arm quad stretch 5 times each leg

Half lunge with torso twist (twist both directions each lunge) 5 times each leg

Worlds greatest stretch 3 times each leg

High knee walking stretch 20 steps

Frankenstein walking stretch 20 steps

Shuffle step with trailing leg explosion 10 iterations each leg

Cross step shuffle with trailing leg explosion 10 iterations each leg

Stabilization 12inch box jumps (Standing jump onto box with pause and step off the box)

1 leg forward stabilization 12inch box jumps (I couldn't do 12 inches so on level surface) 3 reps/leg

1 leg Side stabilization 12inch box jumps (I couldn't do 12 inches so on level surface) 3 reps/leg

Saturday was a rest day, so on Sunday morning it was repetition/weakness training. It was a really good workout and I added to it at the end to give me a little bit more work.

Warm up

The above Stability Routine

Dumbbell internal/external rotation 

15lbs X 10 reps X 2 sets

Smith Machine Military Press

Bar Weight x 30 Reps
20lbs x 20 reps


Working Sets
Smith Machine Military Press (Still working with shoulder)
70lbs X 12 reps
70lbs X 12 reps
70lbs X 13 reps

EZ Bar Curl
65lbs X 12 reps
70lbs X 10 reps
70lbs X 10 reps
70lbs X 10 reps

Calf Press On Leg Press
290lbs X 20 reps
360lbs X 20 reps
360lbs X 20 reps

Walking Lunges (These kick my butt so I am going to incorporate them more)
8 reps each leg
8 reps each leg
8 reps each leg
8 reps each leg

Dumbbell Lateral Raise
15lbs X 10 reps
20lbs X 10 reps
25lbs X 10 reps
20lbs X 10 reps
20lbs X 10 reps

Pullups (Assisted weight so at 240lbs of resistance)
6 reps
7 reps
6 reps

Farmer's Walk (Weight is per hand)
80lbs X 36 steps
80lbs X 36 steps
80lbs X 36 steps
80lbs X 36 steps

This day felt really good. Had a great relaxing and restful day that followed. Looking forward to seeing more growth and more results. Any questions feel free to ask.

God Bless and Pick Stuff Up

Travis

Training Logs for June 12 & 13 2014

Hey all,

So I spaced off writing my logs for yesterday. I have been writing them on my lunch break and I was kinda busy and didn't do it. So here are the logs for yesterday and today.

Yesterday I did bench press repetition work. It was good and quick.

Warm up
Dumbbell Internal/External Rotation
3 sets of 15 reps with 20lbs

Incline Bench Press
bar only X 30 reps
95lbs X 12 reps
135lbs X 10 reps

Working Sets
Incline Bench Press
190lbs X 8 reps

Incline Dumbbell Bench Press
40lbs X 20 reps
40lbs X 20 reps

Barbell Close Grip Bench Press
155lbs X 12 reps
155lbs X 12 reps
155lbs X 12 reps

Machine Fly (Machine doesn't have weight just numbered plates)
13 plates X 15 reps
13 plates X 15 reps
13 plates X 15 reps

Cable Triceps Push Down
50lbs X 100 reps

Smith Machine Shoulder Press (Still going light trying to rehab my shoulder)
50lbs X 12 reps
50lbs X 12 reps
50lbs X 12 reps

Today's Workout was Heavy Squat Day It felt good under the bar today. Looking forward to seeing some new growth with new exercises and pushing harder.

Warm Up
Barbell Squat
Bar only 5 10 second Pause reps for stretching
135lbs X 10 reps (first 2 5 second pause reps, last 8 repping it out)
185lbs X 5 reps
225lbs X 5 reps
315lbs X 3 reps

Working Sets
Barbell Squat
365lbs X 2 reps
365lbs X 2 reps
365lbs X 2 reps
365lbs X 2 reps
365lbs X 2 reps

Barbell Good Mornings (first time doing this one so weight is a little light)
95lbs X 10 reps
115lbs X 9 reps
115lbs X 9 reps

Leg Press
290lbs X 28 reps
380lbs X 21 reps
380lbs X 21 reps

Dumbbell Lunges (I hate these but that just means I am going to do them more, weight is dumbell each hand)
25lbs X 12 rps
25lbs X 12 reps
25lbs X 12 reps

Hyper-extensions- Back Extensions
1 set of 60 reps (still didn't make it straight through but getting better)

Seated Leg Curls
100lbs X 50 reps
100lbs X 50 reps

That was it but trust me it was a killer workout. I am loving pushing it hard and like I said I cannot wait to see the strength and muscle gains. Gotta keep pushing and striving to be better that I was yesterday.

I am also still seeing aesthetic improvements. My wife helped me take measurements last night which is something I haven't done since January. Not great changes but progress and I am happy with it. Like always you can send me questions if  you have any. Check out my body space Here if you want to. I still need to update my progress picture.

Training Logs for June 10, 2014

Hey all,

Yesterday was yet again a rest day until evening when I went to Taekwondo practice. It was a really good night and I am seeing great improvement in my mobility and flexibility. Still have a long ways to go though.

Today started week 2 of the Cube Method. Today's workout was explosive work for deadlifts. I enjoyed it immensely while getting my butt kicked. I did notice that while doing the explosive reps I was not focused on my form as well as I should have. I will make sure to correct that for future training sessions. On to today's workout.

Warmup
Deadlifts
135lbs x 10 reps
185lbs x 5 reps
225lbs x 3 reps

Working sets
Deadlifts (explosive 15 second rest periods)
285lbs x 3 reps x 8 sets

4" Block Pulls with Snatch Grip (These Kicked my butt!!)
245lbs x 12 reps
245lbs x 12 reps
245lbs x 12 reps

Safety Bar Squat
225lbs x 8 reps
225lbs x 8 reps
225lbs x 8 reps 

Barbell Shrug (Make sure to squeeze)
225lbs x 12 reps
225lbs x 12 reps
225lbs x 12 reps

Back Hypertensions (I cannot do a straight set so I do 10 second rests before continuing. I will make it through eventually)
1 set of 50 reps

Wide Grip Lat Pull Downs (Nice Slow Reps Under Complete Control)
150lbs x 15 reps
150lbs x 15 reps
150lbs x 15 reps
150lbs x 15 reps

At the end of this workout I was completely exhausted and drenched in sweat. Like I said I really enjoyed this workout because it was a challenge. It will make me stronger. Tomorrow is Rep work on Bench Press.....Exciting

God Bless and Rip It Off The Floor

Travis

Training Logs for June 8, 2014

Good Morning,

I would like to first tell you that Friday night at YUMMA (Yuma United Mixed Martial Arts) was awesome. Got to meet a couple really cool guys that have the same goal, to get as strong as possible! We spent most of the time talking and a little time deadlifting. I look forward to going to these meetings and working as a team with these guys. It's really cool that we have a guy who competed on the national scale who can help us with forms and techniques. We are also looking at competing in 20 to 22 weeks. Until then, bring on the pain and the gains.

Yesterday was a rest day and today was focused on weak point training. Today was just 7 exercises focused on different parts of the body to bring up those areas. All work done was using Bodybuilding styles reps.  Done with a hard contraction with a slow eccentric (lowering) portion trying to hit 4 secs.

Warm up
Dumbbell internal and external rotation
Couple sets of 15 reps with light weight

Smith Machine Military Press
Bar only for 20 reps

Working sets
Smith Machine Military Press
50lbs X 10 reps
60lbs X 8 reps
60lbs X 8 reps
60lbs X 8 reps

EZ Bar Barbell Curls
55lbs X 12 reps
55lbs X 12 reps
55lbs X 12 reps

Calf Press on Leg Press
200lbs X 15 reps
200lbs X 15 reps
200lbs X 15 reps
200lbs X 15 reps
200lbs X 15 reps

Seated Leg Curls
225lbs X 10 reps
225lbs X 10 reps
225lbs X 10 reps
225lbs X 10 reps

Wide Grip Lat Pulldowns
120lbs X 20 reps
120lbs X 20 reps
120lbs X 20 reps

Lying Barbell Triceps Extension
75lbs X 11 reps
75lbs X 10 reps
75lbs X 10 reps

Roman Chair Crunches
10 reps
15 second rest
10 reps
15 second rest
10 reps
15 second rest
10 reps
15 second rest
10 reps
15 second rest
Static hold 10 seconds
15 second rest
Static hold 10 seconds

That was today's workout and it was a good one. Hit me up if you're interested in powerlifting or if you have questions about what I am doing.

God Bless
Travis

Training Logs June 6, 2014

Good Morning ,


So yesterday I did not go to the gym because I stayed home to get a little extra rest. The program I am following is a 4 day a week program which I have scheduled Tuesday, Wednesday, Friday, and Sunday. I am going to be adding a 5th day for Thursday and it is going to be a barbell complex which I will discuss next Thursday. Let's get to this morning's workout which was a great time in the gym.


This morning's focus was on squatting with explosive power. To build explosive power you need to use 60% of your 1RM to allow your body to apply the maximum amount of force into the bar. In other words, you need to put the amount of force it takes you to put up your 1RM into the bar that ways 60% of your 1RM. So by doing this you should do many sets of low reps for the purpose of giving you more 1st lifts. So instead of doing 3 sets of 8 reps for a total of 24 reps you do 8 sets of 3 reps for the same amount of volume but like I said you have 8 first reps instead of 3. In power lifting you are only doing your first rep in competition so it is good to train for it. So here is what today's workout looks like.


Warm up
Squat
Bar only 8 pause reps (pause 5 to 10 seconds to stretch and loosen the muscles)
90lbs 5 pause reps
135lbs 10 reps
185lbs 8 reps
225lbs 3 reps


Working Sets
Squat - Power Squat Explosive reps with only 40 seconds rest between sets
275 x 3 reps
275 x 3 reps
275 x 3 reps
275 x 3 reps
275 x 3 reps
275 x 3 reps
275 x 3 reps
275 x 3 reps


High Bar Narrow Stance Olympic Squats
255lbs x 5 reps
255lbs x 5 reps
255lbs x 5 reps
255lbs x 5 reps
255lbs x 5 reps


Leg Press (By the time I got here the lactic acid build up was great, reps over 9 burned good)
315lbs x 15 reps
315lbs x 15 reps
315lbs x 15 reps


Stiff Leg Pull Through (Think of stiff leg deadlift but with cables to keep that constant tension)
90lbs x 12 reps
100lbs x 12 reps
100lbs x 12 reps


Kettlebell Swing (Went light on these 'cause I hadn't done them in a while. Increase weight next time)
18lbs x 15 reps
20lbs x 15 reps
20lbs x 15 reps


Like I said it felt really good pushing it this morning. Those explosive squats with only 40 seconds rest was a challenge. My next scheduled workout is on Sunday which is weakness training all done bodybuilding style. However, I will probably post tonight or tomorrow on the YUMMA Powerlifting team meeting/class tonight. I am excited about it because people getting together for the same goal is awesome and powerful.


God Bless and Get Big


Travis

June 4, 2014 Training Logs

Today's workout was a heavy day for Bench Press training. It goes as follows.

Warmup
Floor Press
Bar Only 40 reps
135lbs x 15 reps
185lbs x 10 reps
225lbs x 8 reps

Working Sets
Floor Press
265lbs x 2 reps
265lbs x 2 reps
265lbs x 2 reps
265lbs x 2 reps
265lbs x 2 reps

Bench Press
165lbs x 15 reps
165lbs x 15 reps

WideGrip Lat Pulldowns
190lbs x 13 reps
190lbs x 12 reps
190lbs x 11 reps

Cable Tricep Pushdowns
90lbs x 25 reps
90lbs x 25 reps
90lbs x 25 reps
90lbs x 25 reps

Dumbell Shrug (2 second Sqeeze)
80lbs x 15 reps
80lbs x 15 reps
80lbs x 15 reps

Barbell Shoulder Press (Seated Smith Machine)
50lbs x 10 reps
50lbs x 12 reps
50lbs x 14 reps

It was a really good workout and the Shoulder presses were so light because I am still trying to rehab my right shoulder. I think I am going to have to get it looked at. This was also my first time doing floor presses and the working weights are based off of percentages. A whole new animal to me but like I said it was good.

God Bless and Get Swole

Travis

Power Lifting

Hey All,

I am back again with another post from my workouts. I know that I haven't been keeping this up to date but I plan on it being more of a regular thing now that I am devoting myself to power lifting more. I have been following a few power lifters for a while now and I have been drawn to the work ethic of one Brandon Lilly. Brandon has been through a rough year and with his performance this last weekend, I have to say congratulations to him and to thank him for being an inspiration. It takes courage to get up on the platform in a power lifting meet and to call out 110lbs for your squat. He did post a 705.5lbs Deadlift and 501.7lbs Bench Press. To give a quick back story, Brandon collapsed under a squat in January and had to have multiple surgeries to repair his knees. Brandon is a beast and an inspiration.

That being said, I have decided to follow Brandon and his method for power lifting which is called the Cube Method. This program has been used by Brandon and his clients with great success. I hope to use it and increase my personal bests on all my lifts. The basic cube method is that you work your 3 main lifts each week but each week it is rotated to what type of training for that lift. Whether it be repetition work, explosive work, or heavy work. I don't want to go into too much detail because it is his method and his work.

Today, I did my first day of the cube method and here is what it looked like. Today was dead lift repetition work. Started off with a warm up and then into the working sets.

Warm Up
1" Deficit DeadLift
135lbs x 15 Reps
185lbs x 10 Reps
225lbs x 8 Reps
275lbs x 8 Reps

Working Sets
1" Deficit DeadLift
355lbs x 8 Reps

4" Block Pulls
405lbs x 3 Reps
405lbs x 3 Reps

Saftey Squat Bar Olympic Squats
225lbs x 8 Reps
225lbs x 8 Reps
225lbs x 8 Reps

Cable Squat Pull Throughs
70lbs x 10 Reps
90lbs x 10 Reps
110lbs x 10 Reps
130lbs x 10 Reps

Hyperextensions (Back Extensions)
1 Set of 50 Reps

I left the gym with a huge pump in my lower back and soreness in the glutes. I absolutely loved today's workout and cannot wait for future ones. If you have any questions feel free to hit me up.

God Bless and Lift Strong

Travis Miller

Squats and Leg Work

This morning was Leg day. The day many people dread and others love to hate. I always have mixed feelings about leg day because to tell you the truth it scares me a bit. But as Kris Gethin says "Do what you Fear!" My fear of leg day comes from letting my Squat form get loose and sloppy in the past and tweaking my back. Recently I started pushing myself on Squats to focus more on form and function. I now focus much more on increasing abdominal pressure to ensure my body is tight and protecting the spine. Keeping with my have fun with it theme, this morning I started with squats and keeping it heavy at 70% of my 1RM (rep max) for 4 Reps. Rest time for heavy squats is whatever it takes to recover. This is normally 2-5 minutes because you want you CNS (central nervous system) to recover. I followed up the squats with bodybuilding style accessory exercises keeping the rest periods down to a minimum I try and aim for 40 secs but make sure to keep it under 1 minute. This keeps the lactic acid and the blood pump in the muscle which ignites the growth response. Workout logs below

Squats
Warmup sets
135lbs X 3reps sitting and stretching pause reps to loosen up the hips and muscles.
2 sets 135lbs X 10 reps get blood flowing
1 set 225lbs X 8 reps
Working sets
6 sets 355lbs X 4 reps

Leg Extensions
2 sets 250lbs X 12 reps
2 sets 250lbs X 10 reps
1 set 250lbs X 8 reps

Narrow Stance Leg Press
3 sets 400lbs X 12 reps

Wide Stance Leg Press
3 sets 400lbs X 13 reps

Kneeling Leg Curls
4 sets 75lbs X 12 reps
1 set 75lbs X 10 reps

All my secondary work is reps to failure which is why there are different sets with the same weight for less reps. The more you push the more fatigued the muscles become and the less reps you can do unless you increase your rest periods.

As always if you have any questions feel free to ask.

God bless
Travis

Have fun with it!

Hey all,
Can't believe it has been this long since I posted. I guess that is what happens you're having fun. Real been busy this year with the kids Taekwondo. I started off the year after my powerlifting meet with a new program from Jim Stoppani called Down and Up Mass. I really enjoyed this program and saw great gains especially in my legs. I followed that program up with another one from Jim called 6 Weeks to Sick Arms which focuses on the arms. I saw great muscle definition increase as well as some thinning out of the fat in my arms. I then did the first 3 weeks of Jim's Superman program. This program focuses on supersets to decrease workout length and keeping similarly volumes per muscle group. This program I saw an increase on upper pec development.

This week I started my own thing and decided that I am going to do what feels like needs to be done for me in my body and my fitness goals. I enjoy following the programs that Jim puts out but I am having so much fun in the gym right now. This week I have been working on going heavy in the 3 main moves and then following it up with Bodybuilding accessory exercises. I am also adding what is called feeder exercises to each day for a specific body part. This week it is arms. This is just to get a pump and get that blood flow into the muscle. Light weight for 20-50 reps. The following is what I have done this week.

Tuesday
Biceps and Triceps
Don't remember exact workout
Wednesday
Chest
Bench Press
Warmup
2 sets 135 lbs X 20reps
1 set 225 lbs X 8 reps
6 sets 245 lbs X 4 reps
2 sets 155 lbs X 8 pause reps
2 sets 135 lbs X 10 reps super wide grips

Incline Dumbbell Bench Press
5 sets 65lbs X 8 reps

Cable Biceps Curls
Superset
Cable Incline Triceps Extension
3 sets of 30 reps

Today
2" deficit Deadlift
Warmup
2 sets 135lbs X 8 reps
1 set 225 X 8 reps
1 set 315 X 6 reps
6 Sets 355 X 4 reps

T-Bar Rows
1 set 45 X 15 reps
1 set 90 X 11 reps
3 sets 115 X 11 reps
1 set 140 X 8 reps

Wide grip Lat Pulldowns
3 sets 200lbs X 10 reps
1 set 200lbs X 8 reps

Barbell Curls
Superset
Standing barbell Triceps extentions
3 sets 40 lbs 20 curl and 30 ext reps

So that is it for this week so far.  Tomorrow will be Squats and Legs. I haven't decided exactly what I am doing yet but plan on keeping a log of my workouts.

I also have started Taekwondo with the kids and now have moved into the adult classes. So I am doing it 3 nights a week which is really good because it makes me stretch which is something that has been lacking in my training.

If you all have any questions feel free to ask.

God bless
Travis

Personal PowerLifting Meet

Hi all,
Sorry it's been a while but I have kept to my goals..... I am a week late on my personal meet but I did it this morning. I am excited to say that I made significant progress and am totally happy with my results.

So back in November I tested my lifts and set goals based on those lifts. So I tested then with my Squat at 355lbs, bench at 285lbs, and deadlift at 475lbs with a total of 1115lbs and that was on November 10, 2013. At that time I set goals at Squat 425lbs, bench 350lbs, and deadlift 525lbs for a total of 1300lbs.

Today I was feeling pretty good when I arrived at the gym. I  started of with some light warm up and then got down to it following the same programs as I did back in November. On Squat I hit 415lbs, bench I hit 325lbs, and deadlift I hit 505lbs for a total of 1245lbs.

I  am completely excited about it and am looking forward to reaching for my next goals. I have to thank Muscle Pharm President Cory Gregory for the motivation and the advice of ensuring you are chasing the goals that you want and not chasing goals that don't fit with what you want. I also have to thank Jim Stoppani for his information, motivation, and Pre JYM.

So my next goal is to lean out while gaining strength. I want to shoot for the 10% body fat now. I have again entered the 100K Transformation Challenge from Bodybuilding.com. I am going to follow a program called Down and Up Mass by Jim Stoppani. I am going to follow the eating plan of his Shortcut to Shred program while incorporating cardio acceleration. I am going to be using Pre JYM before and after my workouts adding Muscle Pharm Glutamine to my post workout. I am going to also be using Muscle Pharm Combat and Shred Matrix.

Thank you all for your support. I look forward to updating on my journey.

God Bless
Travis