By: Shane Giese

Monday, May 24

Diet

Meal 1	2 egg yolks 9 egg whites 1 ½ cups of oatmeal 16 oz water
Meal 2	4 oz turkey 2 small red potatoes Medium banana
Meal 3	4 oz chicken on brown bread 4 oz chicken 1 medium red potato Apple Brown rice 16 oz water
Meal 4	1 can of tuna on brown bread 2/3 cup of oatmeal Brown rice 16 oz water
Meal 5 (pre-workout)	1 ½ scoops of Optimum Whey 1 banana
Meal 6 (post-workout)	A little over 2 scoops of Optimum Whey 60 grams of dextrose 1 TBSP of Gplenish Glutagain
Meal 7 (post-workout 2)	1 ½ scoops of Optimum Whey 1 medium white potato
Meal 8	Two 95% lean hamburgers on a wheat bun 16 oz milk
Meal 9	4 oz chicken Brown rice Vegetables 12 oz water
Meal 10	1 cup of cottage cheese 8 oz water

Workout

Shoulders/Traps
Military Press	125X10 125X8 115X8 115X5
Dumbbell Press	50X9 50X7 50X7 drop-setted to 35X4
Bent-over Lateral Raises	45X12 45X12 45X12
Side Lateral Raises	25X12 25X8 20X12
Barbell Rows	245X12 245X10 245X8 245X7
Dumbbell Shrugs	110X10 110X9 110X7

Click here for a printable workout log!

This workout went very well. I increased my military press 10 from my last workout! I have never used 125 for two sets in a row until today. I increased every other exercise by 1-2 reps per set with the same weight.

I believe these increases are due to MAN Bodyoctane that I started using yesterday. I am not completely sure though. If I notice the same things happening throughout the week (increased strength and endurance), then I know it is the MAN Bodyoctane.

Tuesday, May 25

Diet

Meal 1	2 egg yolks 9 egg whites 1 ½ cups of oatmeal 16 oz water
Meal 2	4 oz turkey 2 small red potatoes Medium banana
Meal 3	4 oz chicken on brown bread 4 oz chicken 1 medium red potato Apple Brown rice 16 oz water
Meal 4	1 can of tuna on brown bread 2/3 cup of oatmeal Brown rice 16 oz water
Meal 5 (pre-workout)	1 ½ scoops of Optimum Whey 1 banana
Meal 6 (post-workout)	A little over 2 scoops of Optimum Whey 60 grams of dextrose 1 TBSP of Gplenish Glutagain
Meal 7 (post-workout 2)	1 ½ scoops of Optimum Whey 1 medium white potato
Meal 8	Spaghetti w/meat and tomato sauce 16 oz milk
Meal 9	4 oz chicken Brown rice Vegetables 12 oz water
Meal 10	1 cup of cottage cheese 8 oz water

Workout

Calves/Triceps/Biceps
Calf Press	290X25 340X25 360X23 380X20
Standing Calf Raise	180X23 180X22 180X20
Seated Calf Raise	60X25 60X25 60X25

Click here for a printable workout log!

I am really disappointed in today despite my great calf workout. I hurt my left tricep again during my last tricep workout. I hurt it doing skullcrushers. I was already warmed up and skullcrushers were my second exercise for my last workout. The first exercise went fine so that couldn't have been the problem.

I am going to take skullcrushers out of my routine because they have caused me to be injured twice. Bodybuilding is all about finding which exercises work for you and which ones hold you back. Skullcrushers definitely are holding me back and I know several people who don't due them because they simply cause injuries.

On a more positive note for today, I increased my calf press by 40 pounds from my last workout! This is definitely due to the MAN Bodyoctane that I have been taking.

I haven't noticed results like this since I took Syntrax Swole v2 and this product might even surpass the results on Swole v2! This product is amazing me so far. I can only hope to see the same results on my next workouts.

Wednesday, May 26

Diet

Meal 1	2 egg yolks 9 egg whites 1 ½ cups of oatmeal 16 oz water
Meal 2	4 oz turkey 2 small red potatoes Medium banana
Meal 3	4 oz chicken on brown bread 4 oz chicken 1 medium red potato Apple Brown rice 16 oz water
Meal 4	1 can of tuna on brown bread 2/3 cup of oatmeal Brown rice 16 oz water
Meal 5 (pre-workout)	1 ½ scoops of Optimum Whey 1 banana
Meal 6 (post-workout)	A little over 2 scoops of Optimum Whey 60 grams of dextrose 1 TBSP of Gplenish Glutagain
Meal 7 (post-workout 2)	1 ½ scoops of Optimum Whey 1 medium white potato
Meal 8	Smoked tuna sandwich on brown bread Brown rice 1 cup of broccoli 16 oz milk
Meal 9	4 oz chicken Brown rice Vegetables 12 oz water
Meal 10	1 cup of cottage cheese 8 oz water

Workout

Quads/Hamstrings/Glutes
Barbell Squats	185X10 205X10 225X10 225X8
Hack Squats	220X10 240X10 260X8
Leg Press	380X10 470X10 470X12
Straight-leg Deadlifts	175X10 195X10 205X10
Seated Leg Curls	150X12 150X9 150X8
Lying Leg Curls	100X10 90X10 90X10

Click here for printable workout log!

I can't believe how well this day went! After coming off a bad day yesterday from not being able to train everything, I knew today would have to go great. I usually never have two bad workouts back to back.

My barbell squat increased 10 pounds from my last workout, hack squat 20 pounds, and everything else also increased! This is due to the MAN Bodyoctane that I mentioned before. It is an insane supplement and gives you the energy and drive to do more than you did last time in the gym.

I had to force my food to stay down during my workout because after each set I felt like throwing up. I have a feeling I will have this problem a lot due to the amount of food that I will have to take in during the off-season. I can't wait for my next leg day!

Thursday, May 27

Diet

Meal 1	2 egg yolks 9 egg whites 1 ½ cups of oatmeal 16 oz water
Meal 2	4 oz turkey 2 small red potatoes Medium banana
Meal 3	4 oz chicken on brown bread 4 oz chicken 1 medium red potato Apple Brown rice 16 oz water
Meal 4	1 can of tuna on brown bread 2/3 cup of oatmeal Brown rice 16 oz water
Meal 5 (pre-workout)	1 ½ scoops of Optimum Whey 1 banana
Meal 6 (post-workout)	A little over 2 scoops of Optimum Whey 60 grams of dextrose 1 TBSP of Gplenish Glutagain
Meal 7 (post-workout 2)	1 ½ scoops of Optimum Whey 1 medium white potato
Meal 8	2 big steaks Large serving of tater tots 1 cup of broccoli 16 oz milk
Meal 9	4 oz chicken Brown rice Vegetables 12 oz water
Meal 10	1 cup of cottage cheese 8 oz water

Workout

Rest

Friday, May 28

Diet

Meal 1	2 egg yolks 9 egg whites 1 ½ cups of oatmeal 16 oz water
Meal 2	4 oz turkey 2 small red potatoes Medium banana
Meal 3	4 oz chicken on brown bread 4 oz chicken 1 medium red potato Apple Brown rice 16 oz water
Meal 4	1 can of tuna on brown bread 2/3 cup of oatmeal Brown rice 16 oz water
Meal 5 (pre-workout)	1 ½ scoops of Optimum Whey 1 banana
Meal 6 (post-workout)	A little over 2 scoops of Optimum Whey 60 grams of dextrose 1 TBSP of Gplenish Glutagain
Meal 7 (post-workout 2)	1 ½ scoops of Optimum Whey 1 medium white potato
Meal 8	2 salmon patties Large serving of tater tots 1 cup of broccoli 16 oz milk
Meal 9	4 oz chicken Brown rice Vegetables 12 oz water
Meal 10	1 cup of cottage cheese 8 oz water

Workout

Calves/Chest
Calf Press	400X10 490X10 580X7 580X7 630X6
Standing Calf Raises	340X10 360X8 380X7 380X8
Seated Calf Raise	125X10 135X9 150X6 150X6
Dumbbell Bench Press	80X10 80X10 80X8 80X6
Incline Dumbbell Bench Press	70X8 70X7 70X7 70X5
Dumbbell Flys	55X10 55X10 55X8
Weighted Dips	45X5 35X5

Click here for a printable workout log!

This workout went pretty good. I increased my standing calf raise by 20 pounds, my seated calf raise by 10 pounds, and increased reps on most other exercises. I was disappointed that my chest exercises weren't impacted as much as my other ones from the MAN Bodyoctane.

My reps increased on some of the exercises though, so I can't complain about that. My weighted dips went very poorly. I was simply drained out of energy by the end of my workout because I added 4 sets to this day from my last workout. I will do weighted dips before dumbbell flys next workout so they won't be neglected again.

Saturday, May 29

Diet

Meal 1	2 egg yolks 9 egg whites 1 ½ cups of oatmeal 16 oz water
Meal 2	4 oz chicken on brown bread 4 oz chicken Brown rice Apple Water
Meal 3	Can of tuna on brown bread 1 large red potato 2/3 cup of oatmeal 16 oz water
Meal 4 (pre-workout)	1 ½ scoops of Optimum Whey 1 banana
Meal 5 (post-workout)	A little over 2 scoops of Optimum Whey 60 grams of dextrose 1 TBSP of Gplenish Glutagain
Meal 6 (post-workout 2)	1 ½ scoops of Optimum Whey 1 medium white potato
Meal 7	2 egg sandwiches on 2 wheat buns (each sandwich contains two whole eggs) 16 oz milk
Meal 8	6 oz chicken Salad 16 oz water
Meal 9	1 cup of cottage cheese 8 oz water

Workout

Back/Abs
Pull-ups	Bodyweight(bw)X12 bwX10 bwX8 bwX8
Deadlifts	185X10 205X10 225X10 225X10
Back Extensions	345X15 375X15 405X13 405X13
Pulldowns supersetted with	150X12 150X10 150X8 150X7
Cable Rows	140X12 140X10 140X8 140X7

Click here for a printable workout log!

I woke up a little late this morning, so I had to change around the timing of my meals slightly. I didn't get them in as fast as I hoped to, so I was a little late arriving to the gym. I didn't have time to workout my abs because my gym closes early on Saturday.

My back workout went pretty well though. I increased my reps on pull-ups as well as my reps or weight on every other exercise! I injured my leg a long time ago doing deadlifts, so I am taking it easy with them and slowly building up my strength on that exercise.

This exercise is crucial to adding mass to my lower back that was missing at my last competition. I am going to continue to have to pound my back like this session in order for it to grow. My back needs more volume than my other body parts to grow.

Sunday, May 30

Diet

Meal 1	2 egg yolks 9 egg whites 1 ½ cups of oatmeal 16 oz water
Meal 2	4 oz chicken on brown bread Brown rice (I was fishing and didn't get to finish the rest of my meal because if was pouring like crazy)
Meal 3	Lots of barbeque (hamburger w/a tomato sauce) on a wheat bun German potato salad Carrots w/small amount of Ranch dressing Small cup of ice cream Small piece of cake 16 oz milk
Meal 4	Smoked tuna on brown bread Brown rice 16 oz water
Meal 5	4 pieces of frozen pizza 16 oz milk
Meal 6	6 oz chicken Brown rice Salad 16 oz water
Meal 7	1 cup of cottage cheese 8 oz water

I thought my diet went pretty well this week. I was really busy with lots of schoolwork, cooking, fishing, hanging out with friends, as well as other things so I am very happy that I didn't miss any meals.

I cheated a little bit more than I wanted to on Sunday, but it was my brother's graduation party and I don't get to eat good old "grandma food" very often! My weight at the end of the week is 177 pounds, which is one pound over what it was at the beginning of the week. I don't have to increase my food intake because that is about how much weight I am looking to gain every week.

Workout

Rest

I thought this week went really great. I can't believe how well MAN Bodyoctane is working for me. After I am done taking MAN Bodyoctane, I will probably go on another creatine malate supplement. I am thinking about going on either ISS Satur8 or SAN v12 Turbo at the moment. I'll just have to wait and see how things turn out.

I started off the week at 176 pounds I am now 177 pounds. This is how much I want to be consistently gaining throughout my bulking up process unless I change my plans.

Applied Knowledge is Power,

shanegiese@cox.net

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