Day 60 – Back Online!

This evening, I completed an Upper Body dominant workout that I designed over the weekend.

It wasn’t as bad of an experience as the Lower Body Density workout I completed on Tuesday.  But this workout left me feeling less than satisfied.  I will skip the details because I probably won’t be doing this particular workout again.

Sometimes you have to go back to the drawing board.  But, I have a pretty good idea of what I am going to do for the final 4 weeks of this contest period so it’s all good.

On another note, a friend recently asked me if I would be sharing more nutritional information via the blog. I haven’t touched on nutrition much over the past 2 months for a couple of reasons:

  • What I do is customized to me.  Custom from the foods I eat, when I eat them, what foods I pair together, calories ingested, etc.  I eat in a way to compliment my body type.  So what I do really is specific to me.
  • My meal plans reflect my current goal(s).  I am getting ready to switch over to more of a fat-burning focus at the beginning of next week.  My meal plans then will look different from how I am eating now.
  • Honestly, my meals are probably very “boring”.  I rotate protein sources most days, cycle higher glycemic carbs & watch what kind of fats I take in.  Basic, boring but effective.  Not the most exciting stuff to read about.

So, I have avoided making nutrition a big focus of my posts for those reasons.

But, I do have a lot of good “general” resources that I will begin sharing on a regular basis.

A quick tip when it comes to nutrition is this: The majority of the calories you eat should come from one-ingredient foods.

I eat a lot of brown eggs, leaner cuts of meat, “raw” nuts, fruits, vegetables, rice, potatoes & oatmeal (NOT the flavored kind in the packets).

As far as “processed” foods go, I do have cheddar cheese every few days.  I also have some cottage cheese on occasion.  The protein powder I use doesn’t contain artificial sweeteners or things of that nature.

So for the most part I am eating whole foods each day.

Oh, I also eat this stuff called bacon.  Maybe you’ve heard of it?

Bacon3

It’s my one regular indulgence.  And man do I enjoy it.

Sadly enough, when Monday morning rolls around, I will substitute the bacon with another egg or 2 & some chicken breast.  Honestly, I would rather not have to cut out the bacon.

But if I am to have a legitimate shot at placing in the top 3 of this 90-day body transformation contest, I only have 4 weeks to get the job done.  This means it is time to focus on getting my ab/core area tight again.  To do so will require dedication to my workouts & adhering to my meal plans.  EVERY DAY.

Once this 90-day contest period is over, I will reassess my physique & create a new set of fitness goals.  From there I will craft meal plans & workouts to get me there.

Sound nutrition is a key component to building the body of your dreams.  Daily, positive food choices that are in harmony with your fitness goals is vital to your success.

Day 49 – Now I Know How A Yo-Yo Feels….

Today is an off day from the weight room.  I can use the rest & recovery before tackling the upcoming week.  I will be completing Phase 2 of my current program next Sunday.  I would like to finish up this phase as strong as possible. The resting today will help.

Being that this is Sunday, I had my weekly weigh-in.  How did I do??

This morning’s weigh-in was a failure in one aspect & a success in another.

Failure: Lean body mass increased very little this week.  I gained less than a pound of muscle.  I ate more food this week yet the gains were minimal.  Not good.  I am now well behind the pace I had hoped for.

I would be lying if I said this doesn’t bother me.  It does.  I’ve put in a great deal of effort in the weight room.  I’ve been diligent with my meal planning – hours have been spent planning, prepping & consuming meals.

It is frustrating to put in a great deal of effort for only a minimal amount of perceived progress in return.

The frustration came to a head when I stepped off the scale this morning & realized I was 1.5 pounds lighter today than I was last week.

This is a mass building program, I’m eating more food & I weigh less??  My attitude took a sudden downturn.  Then I sat down to run some numbers.  Begrudgingly, I might add.

Success: The 1.5 pound drop on the scale was actually a good thing, despite this being a mass building phase.  The 1.5 pounds was predominantly fat loss!  My body fat percentage was down 1/2 % this week due to this fat loss.  Plus, I gained a little bit of muscle in the process.

Bottom Line:  For the week, I was able to shed about 1.5 pounds of fat while gaining a little bit of muscle in the process.

Lesson Learned: Had I focused entirely on the scale & not taken body fat measurements, I would have felt like I had taken a big step back this week.  But in reality, I took a step forward this week.  Not a big step but it was something.

While I was looking over my numbers this morning, I also noticed a pattern that has developed over the last 7 weeks.  It seems that I tend to gain weight for 2 weeks, lose a bit the 3rd week & then the cycle repeats.  This pattern has held true this entire contest period.  Not sure why this is but I will figure it out.

Honestly, I would prefer not to be yo-yoing when it comes to my attempt at gaining muscle mass.  I would rather the gains be mostly clean & the scale to be nudging upward each week.  So, I will look back over the last 6 weeks & see where I could have been better.

Maybe I ate too little on my non-lifting days?  It’s possible.

Maybe I need to increase my caloric intake on lifting days?  Could be.

Maybe I should take in a little more carbs & back off the protein & fat a little bit?  More carbs on lifting days might be the key.

I have gained nearly 20 pounds of muscle since last June so maybe that is part of the issue?  Maybe the next 10-20 pounds are going to be tougher to come by?

It could be any one of the above things.  It could be all of the above things.  It could be something totally unrelated.  Whatever it is, I will figure it out & take the proper corrective actions to fix the issue(s).

 

Day 23 – What a Difference a Week Makes!

Today, I completed Workout B, Phase 1 from Craig Ballantyne’s Turbulence Training “15 Pounds of Muscle in 8 Weeks” program.

Last week, I was dealing with the flu & it had sapped most of my energy. When I attempted this workout, I was not very successful.  I ended up only doing about half the exercises & even then I didn’t really have much in the tank.  I probably would have been better off just skipping the workout entirely last week.

Thankfully I was able to complete the entire lifting portion of the workout today.  No cutting out exercises & skipping sets this session.  Not only was I able to complete the entire workout, I increased the weight load on Barbell Front Squats and Barbell Deadlifts.  Progress, progress, progress!

I have made one slight modification to the workout, however.  I did not perform the ab portion of the workout directly after the lifting portion.  I have a “special” ab workout that I do most nights prior to going to bed.  It is the same workout I used while working with Roman & it helped me develop decent abs.

For the most part, my ab workout consists primarily of Planks.  

I do various forms of planks & hold each one for varying amounts of time.  Some of the planks I currently perform are Push Up Position Plank, Side Plank, Plank with feet on bench & a few others.  I very rarely, if ever, do crunches, sit-ups or any other ab/core exercises that require me to lie flat on my back.  Why risk a back injury due to poor form?

While some people may think that planks aren’t worth the time, I would disagree.  As shown below, a standard plank is quite a muscle builder:

(Photo courtesy of harboursidefitness.com.au)

(Photo courtesy of harboursidefitness.com.au)

Shoulders, Chest, Core & Thighs are getting worked in this exercise!  While all planks work the core, each variation works other muscle groups as well.

If you’re looking for great abs, the Plank should be a part of your routine.  However, no amount of planks will make up for a crappy diet.  You can plank your way to strong core but if it is covered with fat, no one will ever see it.  Remember, abs are made in the kitchen & honed in the gym.

Today’s workout track listing:

  • Straight to Your Face – Hatebreed
  • Fear – Heaven & Hell
  • The Pot – Tool
  • Put Your Hands Where My Eyes Can See – Busta Rhymes
  • Long Time – Black Label Society
  • Greed – Godsmack
  • Flamenco Diablo – Yngwie J. Malmsteen
  • Where The Hood At – DMX
  • Fear – Disturbed

Day 21 – 3 Weeks Already?!?!

Sunday morning.  When it comes to my fitness endeavors, Sunday morning is very critical.

As with each Sunday, the first thing I did upon waking up this morning was to weigh-in & take my body fat measurements.  I’m happy to report that I gained 3 pounds this week.

My lean body mass increased by about 1.5 pounds.  Unfortunately, I gained a little over a pound of fat this week but I’m ok with it.  I expect to gain some fat over the next few weeks.  I am ingesting more calories each week & a decent portion of those calories are comprised of healthy fats (nuts, olive oil, egg yolks, etc.).   Plus, I was sick for part of the past week and my eating schedule/intake was a bit off for a few days.

This is the second week in a row that I have gained at least 3 pounds.  At this rate, I am on pace to gain another 15-20 pounds over the next 6 weeks.  This is perfect.  My goal going into this 90 day program was to gain about 20-25 pounds in 8-9 weeks & then spend the last 3-4 weeks cutting any excess fat & getting shredded for my final pictures.

After my weigh-in, I used the next 30 minutes on a few fitness related activities.  I began with 15 minutes on the Gazelle:

IMG_20130127_110028

 

My protocol for today would be best described as a Variable Intensity Interval Training (VIIT) pace.  I worked at varying rates for 30-60 second bursts throughout the 15 minute period.  Today, my time on the gazelle was focused more on being an “active recovery” session and less on fat burning.  My legs were a bit sore when I woke up but after the 15 minute session they felt more alive.

I would say that I stayed within the 3-8 (out of 10) range as far as intensity goes.  1 is a slow paced walk, 3 is a moderate paced walk, 5 is a fast walk/light jog, 8 is a fast jog & a 10 is an all out sprint.  This gives you an idea of the patterns I describe below.

As far as my workout log goes, I basically followed this pattern:

  • First 5 minutes: Started at a 1 & slowly worked up to a 3 over the first 2 minutes.  Worked up to a 5 over the next minute.  For the final 2 minutes of this portion I alternated between a 3 and 5 for 30 seconds each.
  • Second 5 minutes: Started at a 5 & maintained this pace for the first minute, dropped to a 3 for 30 seconds, went up to a 5 for 30 seconds, went to a 7 for 30 seconds, back down to a 5 for 30 seconds, back up to a 7 for 30 seconds, down to a 5 for 30 seconds, down to a 3 for the final minute of this portion.
  • Final 5 minutes: Repeated the first 5 minutes listed above.

I covered approximately 1/2 mile in 15 minutes today.  Nothing major and totally acceptable.  I am in a muscle building phase so I need to stay in a caloric surplus for as long as possible.  During a “bulking” phase, I tend to utilize VIIT sessions a few times a week.  

I didn’t utilize them last week due to feeling ill a few days & I gained more fat as a consequence.  It hit me in my lower ab region which is no surprise.  (There & the love handles are my 2 trouble spots.)  But I’m not stressing about it.  I accept it for what it is, realize I will have to put in a little extra work to burn the fat & go forth.    

*Note to self: A little VIIT cardio on an “off” day won’t cost you that much muscle but it sure will help you minimize fat gain.*     

After putting the gazelle away & getting a small drink of water, the next 5 minutes were devoted to a series of planks with very little rest between exercises.  4:15 out of 5 minutes were devoted to my core being engaged, only 45 seconds of rest total.  I also tend to sneak this 5 minute circuit in most nights of the week.

The final 10 minutes this morning were devoted to yoga.  I started with a few Sun Saluations & then worked on loosening up my legs.  My hamstrings & inner thighs were very tight so I spent a fair amount of time stretching those areas.  I will most likely sneak in another 10-15 minute stretching session today just to stay loose.

The other activity that makes Sunday morning crucial to my fitness goals is planning the upcoming week in terms of workout logs & meal plans.

Workout Logs: Printed & in the weight room.  I used this morning to list the starting weights for each exercise, each day on these logs.  Transferred some notes from last week to these sheets as well.  Took me less than 10 minutes to do it but it will make a world of difference in being prepared & utilizing my time in the weight room this coming week.

Meal Plans: Updated in the spreadsheet. Will print them as needed on a day to basis or write them in a steno note pad.  Keep them visible during the day so I am able to stay on target.

Proper planning & then diligently adhering to my plan has me on pace to reach my fitness goals.  It isn’t always easy or fun but the end result is so worth it that I really don’t see any other option.

3 weeks down, 10 to go.

*Your persistence is the measure of faith you have in yourself*

Today’s track listing:

  • Listen Like Thieves – INXS
  • No Excuses – Alice In Chains
  • Spirit of Radio – Rush
  • I’m Broken – Pantera
  • Icky Thump – The White Stripes
  • Lord of this World – Corrosion of Conformity
  • Rock of Ages – Def Leppard
  • Desecration of Souls – Mercyful Fate

 

Day 20 – “The Will To Do It”

This morning, I completed Workout D, Phase 1 from Craig Ballantyne’s Turbulence Training “15 Pounds of Muscle in 8 Weeks” program.  What a great way to start the day!

This workout is a bit different from the previous 3 workouts from Phase 1.

As noted previously, this workout begins with Dumbbell Goblet Squats & then transitions into a series of Bodyweight Exercises performed in rapid succession with as little rest as possible between exercises & circuits.

My goal for the day: Ramp up the intensity from last session.  This is the same goal that I had last week.

I achieved my goal in two ways:

I upped my DB Goblet Squat weight by 5 pounds this week.  Thankfully, I use the Bowflex 525 Adjustable Dumbbells.  They make the transition between exercises fairly quick & easy.  At some point I would like to purchase a set of the 1090’s so I can have heavier weight/more weight selections available.

710000

I was also able to shave another 25 seconds off my time in the bodyweight portion of the workout.  With bodyweight circuits, I’ve found the best way to increase the intensity is to shave off as much time from session to session as possible.  I do this by decreasing my rest periods, taking as little time as possible between exercises & working at a quicker pace.  I also work to maintain form with each exercise so I am not going at this in a haphazard manner.

Towards the end of the workout, my chest was burning & my legs were fried.  I could’ve stopped but instead I paused for about 5-10 seconds, got my bearings & pushed through the last few exercises.  The desire to achieve my goal helped propel me even when I felt like stopping because I thought I was going to hurl.

My goal for next week is to carry the same pace/intensity into the workout as well as adding a 4th circuit of bodyweight exercises.  Will I be successful?  I have a pretty good idea of the answer to that question!

Today’s workout track listing:

  • Superstition – Stevie Wonder
  • Regular People (Conceit) – Pantera
  • Want – Disturbed
  • Temptation’s Wing – Down
  • You’re Crazy – Guns N Roses

 

Day 19 – Strive For Perfection, Settle For Excellence

Today, I completed Workout C, Phase 1 from Craig Ballantyne’s Turbulence Training “15 Pounds of Muscle in 8 Weeks” program.  This workout is an Upper Body Dominant workout. While the bulk of the exercises are Back & Shoulder focused, the Chest, Biceps & Triceps also get some action as well.

I was home from work this morning for a couple of reasons (dead vehicle battery/waiting on replacement & garage window installation) so I decided to go ahead & get in my workout.  I felt better this morning than I had in a few days.  I decided to put the time & energy to good use & off I went.

I had a good session today.  This despite not having a “perfect” workout.  A perfect workout for me is getting all desired reps & sets without having to reduce working weight. In some instances I might even be able to increase the weight load after set #1 & still hit my desired rep counts.  More often than not, I am able to come very close to hitting the bullseye, so to speak.

bullseye-Picture-courtesy-ljworld.com_

But not today.  Today was more like hitting 6-7, with an 8 every now & then.  I will admit that I fatigued quicker on most lifts.  I also missed my desired rep mark by 1-2 on a couple of lifts as well.  Yet, I still felt a good “burn” in the muscle being worked each set (especially my shoulders-ouch!).  I also worked with a heavier load on a most lifts so I expected to come up short at some point.  I definitely consider today’s lifting session to have been productive despite not hitting each desired rep, each set.  Strive for perfection, settle for excellence.

I now have a new benchmark for next week.  Will I be able to get that extra rep or 2 on those exercises that I was “short” on today?  Strive for perfection, settle for excellence.

**Daily progress, whether large or small is the key to winning the race.**

As for nutrition, I’ve regained my appetite & have started off the day with a large amount of clean calories.  My intention is to stick to my meal plan for the day.  Strive for perfection, settle for excellence.

Speaking of meal plans, this whole concept of “perfection vs. excellence” can be applied to diet.  I set out to be 100% compliant with my daily meal plans.  This doesn’t always happen.  Sometimes I am very hungry & I might have a few more cashews, or a bigger portion of rice, etc.

Other days I might eat a tad less than I “should” simply because eating any more would make me feel stuffed.  Quick point: Food is fuel.  Analogy: Once your gas tank is full, you don’t pull the hose out & start pumping more gas in the back seat, do you?  Why would I keep shoveling food in my face if my stomach is full?  It makes no sense.

However, I am able to honestly say that I comply with my meal plans at least 90% or better on a daily basis.  That 10% is what I call reality.  Most of the time, when I do deviate from my meal plan, it is still a food choice that is acceptable.  But every now & then I will share a candy bar or ice cream with my family (1 or 2 times a month if that).  The “bad” calories are worth the time with them so I enjoy the experience rather than fret over a poor food choice.

Don’t get me wrong, my desire is to look my best & to build an incredible body.  I would love nothing more than to place in top 3 of this 90 day contest & get some exposure online.  Maybe turn that exposure into a full-time gig in the fitness world?  Who knows?

But I honestly believe that the difference between 90% & 100% in the kitchen is barely noticeable in the mirror.  80% & 100%, now that’s a different story.  I don’t have any real science to back that up but I do have my experience with my previous transformation as a reference.  Most days I am near 100% compliant.  But there will be a few where that doesn’t happen.  93% has to do every now & then.  Once again, I strive for perfection, settle for excellence.

**Daily progress, whether large or small is the key to winning the race.**

Resized_Grand_Am_Daytona_Jan_2008_Crossing_the_finish_line

(Photo Courtesy EuroMotorWorks.com)

Today’s workout track listing:

  • Losfer Words – Iron Maiden
  • Eruption – Van Halen
  • Night Flight – Led Zeppelin
  • Vietnow – Rage Against the Machine
  • Sin – Stone Temple Pilots
  • Sleep Now in the Fire – Rage Against the Machine
  • Hair of the Dog – Nazareth
  • I Alone – Live
  • Bark at the Moon – Ozzy Osbourne
  • Set the World Afire – Megadeth

Day 14 – The Proof is in the Numbers

Today is a planned off day from the gym.  I will use today to finalize my meal plans for the upcoming week.  I will be adding a bit more calories in each day this week over last week so I have to plan accordingly.

If I don’t take the time to record what I eat & then measure the results, how can I expect to track my success?  How will I know if I am gaining fat, muscle or both?  How can I maximize my efforts in the weight room if I don’t know where my current plan is taking me?

14 Days of sustained effort in the gym, discipline in the kitchen (besides a planned cheat meal period-more on that in a moment) & proper stretching/recovery paid off this morning.

I only weigh-in once a week; first thing Sunday morning.  I do this for a few reasons:

  • Due to daily weight fluctuations, it is best to not track the weight yo-yo during the week.   Your weight will be all over the board & it isn’t worth obsessing over.  Once a week is fine for me. Some people even go two weeks between weigh-ins.
  • My body water weight, in terms of both pounds & percentage, is most likely the same on one Sunday morning as it is the next.  This is due to me following a fairly consistent eating & exercise plan.  Plus, I am my most “dry” at this point as I haven’t had any water since going to bed at least 7-8 hours earlier.
  • Because my water weight is fairly similar from week to week, I can more easily & accurately gauge my body fat % when taking my caliper readings.

So this morning, when I stepped on the scale, I wasn’t upset when I saw that I had gained 3.2 pounds in the last week.  I expected this to happen; I increased my daily caloric intake this week to around 2700-3000 Calories/day (300-500/day more over last week).

After recoding my new weight (which I am keeping secret until I complete my 90 days & post new pictures), I then proceeded to take my body fat measurements with my caliper:

Defender Body Fat Caliper

Defender Body Fat Caliper

This simple tool allows me to accurately gauge my body fat percentage each Sunday morning.  I simply follow the instructions that were supplied with the caliper.  I take 3 measurements of each prescribed area & use the average to compute my body fat %.

I was glad to see that my body fat percentage had went down some the last week.  About 1/4-1/2%. I give myself a tolerance of +/- 1/2 to 1 when computing my body fat%.  I tend to measure the same spot each time so I am fairly accurate but I’m not a pro so I keep that in mind.

This past week was somewhat different for 2 reasons so my expectations for next week are a little less ambitious.

  1. My weekly caloric intake was about 1800-2100 higher than last week BEFORE a cheat meal.
  2. The planned cheat meal was 2 small slices of cheese pizza along with some chicken wings & part of a Snickers Almond bar.  These “dirty” calories were budgeted in & accounted for so they did not interfere with my progress.

I allow myself a cheat meal every 10-14 days. Sometimes I don’t take full advantage of it, other times I do.  Either way, it is a small reward that ultimately I am comfortable with consuming.  I usually plan them post-workout but this week I didn’t.  I did partake in a 14 hour fast after the cheat meal so that helped to mitigate some of the effects of the high glycemic carb & fat combination.

My goal for this week is another bump up on the scale of at least 2-3 pounds.  Gaining an average of 3 pounds a week for the next 8 weeks will get me to my goal weight.  I may have to shed a few of those pounds to get “photo ready” again but I have a 10 day plan that I know works.

Most people have difficulty relating to someone attempting to build muscle, especially when they hear talk of eating excessive calories, cheat meals, non-fat free diet, etc.  As foreign as it may sound to some, implementing it can be challenging at times.

All calories are not created equally.  Sure, I could get an extra 500+ calories in each day by eating fast food but that isn’t going to yield the same results as eating as many whole, nutritious foods as possible.

Sure, it takes little bit of extra effort to modify my meal planning spreadsheets, buy/prepare extra portions & everything else I do to track my nutrition.  But it is worth it.  It reminds me of a saying: “There’s very little traffic on the extra mile.”

The reason I do the things I do isn’t because I am better than anyone else.  I do them because they are what separate me from the masses.  I will push on past a barrier that stops most people cold in their tracks.  Once again, I’m not better than anyone else & I am not judging anyone.  However, I am very driven to succeed in my endeavors and refuse to be denied realizing the body of my dreams.

Day 12 – It’s Not Just A Food Journal….

Today is an off day from the gym.  As I’ve described in previous posts, I will engage in some light cardio & perform some yoga as well.  Plus, it is Friday night so this will be a short post.

I’ve stayed on track with my meal plans.  It is so much easier to stay on track with a daily food journal of some sort.  Fortunately I am handy with Microsoft Excel.  I’ve designed custom spreadsheets that enable me to calculate my Daily Caloric Intake as well as my Micronutrient Breakdowns: Carb, Protein & Fat Intake in Grams & Calories.

I created these spreadsheets a few years ago & they are what help me stay on track.  If I stick to eating the foods listed on my daily plan & only those foods, I’m sure to succeed with my fitness goals.  It takes the guesswork out of the entire process.

Food journals are also useful in Writing Out Your Grocery List.  This may seem like an elementary thing to do yet it is vital to one’s success & shouldn’t be overlooked or taken lightly.

Here are a few benefits of making a grocery list:

  • Reduce the time spent in the store because you have a plan
  • Ensures you will have all needed food for the upcoming week
  • Reinforces the importance of the need to stay disciplined in your approach to fitness

Taking a few minutes each day to plan the next day’s eating & then adhering to that plan is the key to success!

Day 8 – Row, Press, Repeat….

Got in another great workout today! Today, I completed Workout A, Phase 1 From Craig Ballantyne’s Turbulence Training “15 Pounds of Muscle in 8 Weeks program.   As previously stated, this workout consists of Chest/Back supersets.  We’re talking a chest press of some sort followed by a rowing exercise or vice versa.

This is the second time that I have performed this particular workout.  While I pushed hard last week, I definitely went at it with much more intensity this time around.  When I was able to increase the working weight load from last week, I did. I also added a slight variation to Inverted Rows:

elevated-inverted-row

(Photo Courtesy of MensHealth.com)

Notice the feet on the bench.  That slight variation, along with alternating between an overhand grip (as seen in the picture) & underhand grip made a world of difference.  I can normally pound out 15-25 Inverted Rows per set with my feet on the floor.  I struggled to get 10 per set tonight!
I also made a slight modification to the classic Flat Bench Dumbbell Press.
May I introduce the Alternating Flat Bench Dumbbell Press:
alt-dumb-bench-b-male
(Photo Courtesy of MensHealth.com)
The exercise begins with both arms in the “up” position.  While keeping the right arm in the “up” position, the left arm is lowered & then the weight is pressed back to the “up” position.  The left arm stays in this locked out position while the right arm is lowered & the weight pressed back up.  This pattern is repeated for the required number of reps per arm.
Reduce your weight load on this bad boy, it fatigues the chest rather quickly!!!
I can say without a doubt that these slight modifications to a couple of exercises made tonight’s workout more challenging.  If your routine is becoming “routine”, look for variations of your favorite exercises.  Sometimes a different angle of attack is all you need to awaken dormant muscles & give your workout some spice!
Today’s Workout Tracks:
All songs are by Volbeat (album names a listed after song title).  I grabbed a few songs from a few different albums & let ‘er rip.
  • A Warrior’s Call – Beyond Hell/Above Heaven
  • The Mirror and The Ripper – Beyond Hell/Above Heaven
  • Who They Are – Beyond Hell/Above Heaven
  • 7 Shots – Beyond Hell/Above Heaven
  • A New Day – Beyond Hell/Above Heaven
  • Sad Man’s Tongue – Rock the Rebel/Metal the Devil
  • Still Counting – Guitar Gangsters & Cadillac Blood
  • Hallelujah Goat – Guitar Gangsters & Cadillac Blood
  • You or Them – Rock the Rebel/Metal the Devil
  • Pool of Booze, Booze, Booza – The Strength, The Sounds, The Songs