Saturday, March 31, 2012

AMF Transformation Another Cycle Later Did I Improve?

After the 28 day transformation I took a week to deload and I went  on another 28 day cycle. The second phase ended yesterday and today I put up pictures. I will compare all three phases to see if I improved did worse or stayed the same. In the second cycle I went up about 20 or more pounds on all my lifts. So lets compare the Photos.



Wednesday, March 21, 2012

AMF Workout Third Week AND Daily Log

If fasting
Coffee with Vanilla in the morning and water
Foam Rolling
A1) Barbell Jerks 5x5 115,115,115,125,125
A2) Toes to bar leg raise 5x10
B1) Renegade rows 4x10
B2) Chain pushups descending sets 4 set to failure ( Video of this will be up soon)
4 sets of
C1) kb swings 62lbs 12 reps
C2) burpees
C3) medicine ball planks 30-60 seconds
Do over two sets on med ball planks
Post workout BCCAA plus 3 clif bars
Dinner Steak 2 sweet potatoes and slice of avocado with water