8/26 Nutrition:
2883cals-402g protein-95g carbs-87g fats
Thursday 8/27
Nutritoin:
2310cals-296g protein-120g carbs-82g fats
Lifts:
Close grip pulldowns 20,15,15 80lbs
Wide Grip pulldowns 80lbs 3x15 ss w/Bar twists 3x30
Bent over rows 135-15,155-15,175-15
TBar rows 135-10,180-8,225-6
Sumo style deadlift 225-8, 2nd set PAIN in upper ass/lower back (pulled muscle?)
DB Incline rows 45lbs 3x15
abs:
leg raises 1x15
leg raies+crunches+bicycle kicks x 3 sets
1x5 wide grip pullups for fun
Friday 8/28
the pulled muscles or whatever it was yesterday is still there, but not painful. i decided to work some chest and tris today to relieve any pressure on the lower back area. i will see what happens Saturday morning for legs/cardio. Kind of been out a whack this week since wed morning anyway, been tired and cranky. lowering the carbs to around 100-120g area, and then reduce again from there, definately made me a grumpy fuck so far.
Lifts:
Flat BB bench 135-20,185-12,205-10,225-3x10 (concentrated on good reps, flat back w/a squeeze at the top since it was light weight)
Incline DB Press 80lbs 3x15
Incline BB Press 185lbs 3x15 (again nice squeeze full range of motion)
CGB 185lbs 3x15
Dips BW-10,+20-10,+30-10,+40-10
Tri Cable pressdowns 3x15 60lbs ss w/band work 2x15/10/10 (1 arm,2 o side, 2 to front contractions for pump) + overhead ext 30lbs 2x10 + kickbacks 20lbs 2x15each; ended w/a nice pump, nothing heavy but felt good and relaxing.
Friday 8/28 Nutrition:
2636cals-357g protein-126g carbs-76g-fats
Saturday 8/29 Lifts:
4x20 calf raises
Chinups Bw 2x8, +20lbs 2x5
Inverted Rows BW 3x15
Leg Extenions 75lbs 3x30 ss w/standing curls 60lbs CB 3x20
reverse lunges BW 3x10 ss w/Alt DB CurlsHMR 40lbs 3 x 15
1x30 leg raises + 1 x 30 jacknifes
8/29 Nutrition:
didnt overdue it, ate clean mostly except for a 6pack in the afternoon (saturday was my beer day) and we went out for Mexican for dinner. didnt overdue eating though.
8/30: sunday took the day off and relaxed the whole day. got up early, shot my bow, did some lazy stuff. had a nieces Bday so had a big fatty lunch with cake and ice cream, had a big protein breakfast though, 10ox Hamburger, 1 cup c.cheese, and dinner was acceptable, 2 ham and cheese sandwiches, extrameat and cheese, with an avocado.
Monday 8/31
Nutrition;
2281cals-309g protein-124g carbs-68.5g fats
Lifts:
Chest & Back
Wide grip pullups 3x5 ss w/Incline BB Press 225-10,245-8,255-8
SHoulder width pullups 3x7 ss w/flat BB Press 255-6,265-5,275-5
Close Grip pullups BW 8, seated pulldowns 2 x15 ss w/Decline BB Press 275 3x5
1 arm rows 100lbs 4x10 ss w/Incline DB Flies 45-3x20 ssw/flat DB Flies 60-2x15
Hang Cleans 155-8, 175-3
9/1 Tuesday
Nutrition;
2545 cals-322g protein-198g carbs-66g fats
lifts:
leg extensions 75lbs 3x20 ss w/leg curls 75lbs 3x12 ss w/step ups +20lbs 3x10
Box Squats(low box) 135-12,155-10,175-10,195-10,215-10,235-10
front squats 115lbs 3x10 ss w/standing squats +45lbs 3x10
lunges +95 2x10
Romanian split squats BW-2x15
Claf Raises 2x20 BW ssw/leg extensions 100lbs 3x12
Wednesday 9/2
Nutrition;
2660cals-357g protein-120g carbs-80g fats
Lifts-Shoulders and Arms
i was freaking tired today! 4am came way too early!
side laterals 20lbsx20, 30lbsx20, 15 ssw/rear laterals (incline)20lbs 3x15 ssw/tri extension (OH) 30lbs 3x15
BB Pushpress 155lbs-10, 185-5, 205-3, 225-5
DB Preacher curls 35lbsx15,40-12,45-2x8 ssw/Arnolds 50lbs 3x12
Standing BB Curls 115lbs 3x10 ssw/Skullcrushers+close grip press 3x8/8
Close grip BPress (hands 14") 215lbs 3x12 ssw/standing alt DB curls 30lbs 3x15
i had absolutely 0 energy throughout the workout, lack of sleep maybe, eating has been pretty steady. possibly need to take a day and do some outdoor cardio, or something to snap out of it!
9/3
Nuttition:
1596-254g pro-92g carb-18g fat + dinner (uncounted) chili, 4oz cheese, a pc apple bread, chips.
Lifts:
straight leg deadlifts 115lbs x 3 x 12
bent over rows 135-15, 165-15, 185-15, 205-15
deadlifts (rack) 135-15, 185-15, 225-10, 255-10
seated rows ss w/leg curls 4x20
abs:
2x15 ball crunches + 2x 15 bicycle kicks + 2 x 10 leg lifts
stretch
9/4
Nutrition uncounted
Lifts:
warm up + tri pushdowns 3x15/20
High incline 115-20,145-25,175-15
Incline BB 205-15,225-10,255-5,275-2
Flat BB 245-10,10,10,9
Flat DB Press 100lbs 10,9,6
Close Grip Bench 185lbs 15,14,12
Pressdowns 3x15
OVerhead tri extensions 30lbs 3x10
rope pressdowns burnout
Saturday 9/5
Nutrition uncounted
lifts:
bike wup 10 min
Stretch
leg extensions 50lbs x 50
box squats (low box)
135 3x15
185 2x10
225x10
275x8
295x5
315x3
335x4
raw-no wraps
leg extensions 115lbs 3 x 15
sled Pulls:
backwards 30yrds +35lbs x 4
frontwards 75yrds +115lbs x 4
Freaking burnt out on the sled, sweet ass quad pump, plus it absolutley wrecked me, couldnt breath, it was GREAT!
9/8
NUTRITION;
2608cals-412g protein-69g carbs-72g fats
Lifts:
Chest and Back
wide grip pullups BW 3x5 ss w/ incline BB 225-10, 235-10, 245-8
Shoulder width pullups BW 3x7 ss w/flat BB 245lbs 3x8
close grip pullups (chins) bw 3x8 ssw/decline bb 245lbs 3x7
1 arm rows 100lbs 4x10 ssw/incline flies 60lbs 3x12 ssw/flat flies 60lbs 2x15
BB Shrugs 245lbs 4x30 ssw/leg lifts 4x15
9/9
Nutrition:
3080cals-352g protein-68g carbs-73g fats
Lifts:
Shoulders and arms
side lateral raise 20-20,30-25,35-12 ssw/incline rear lateral raise 20 3x15 ssw/overhead tri extension (1arm) 30 3x15
Standing pushpress BB 135-10, 155-8, 185-5, 205-3, 225-5
Preacher curls DB standing 40 4x12 ssw/ Arnolds 60 3x12
Standing BB Curls 110 3x10 ssw/floor skullcrushers 85 3x15
Pressdowns 3x15 ssw/standing alt curls 30 3x10 ssw/hammer curls 40 3x10
9/10
Nutrition:
2309cals-284g protein-105g carbs-58g fats
Lifts:
Legs
leg extensions 5o-3x20 ssw/leg curls 50 3x20 ssw/ step ups +20 3x10each
Box Squats. wup 135-15,225-10,245 3x10
Front squats 135 3x10
Lunges BW 2x 10
Romanian split squats +15 2x12
Claf raises BW 4x20 ssw/leg extensions 100lbs 4x15 slow reps
9/11
Nutrition:
1065cals-181g protein-39g carbs-16g fats + Cashew chicken and rice for dinner(?)
Lifts:
Flat BB Bench 135-20, 225-12, 255-3, 280-2, 300-1, 315-1, 275-7
High Incline DB Press 80lbs 3x20
Seated DB Shoulder Press 80lbs 3x12
Front Raises 30-10,35-10,40-10
Overhead Tri Ext 100 2x15
Reverse pulldowns 3x10
abs:
3 sets med ball jacknifes+side twists+crunches (15-5-10)
saturday 9/12
Nutrition-Uncounted
Lifts:
Bent Over BB rows: 135-15, 165-12, 195-10. 225-5, 255-3, 285-5**
TBar Rows 3plts 10, 4plts 8, 5plts 5, 6plts 3, 6plts+35 FAIL
Deadlifts 225-5, 275-3, 315-4(EASY)
Sled Pulls:
30 minutes total. Reverse 4x30yards +35, +78, +113, +35
Forward sprints 5x75 +113, bear crawls 2x30
9/14
Nutrition
2585cals-339g protein-106g carbs-101g fats
lifts:
Chest and upper back
Wdie grip pullups BW 3x5 ssw/Incline BB Press 135-15,185-10,225 3x10
shoulder width grip pullups BW 3x7 ssw/flat bb bench 245 3x8,10,10
chin ups BW 3x8 ssw/decline bb bench 185 3x12,20,20
1 arm rows 100lbs 4x10 ssww/incline flies 45lbs 3x20 ssw/flat flies 45lbs 2x15
hang cleans 135 2 x 8
9/15
nutrition:
2490 cals-312g protein-98g carbs-71g fats
lifts:
shoulders and bi’s
side lateral raises ssw/rear lateral raises 20lbs 3x20
Pushpress BB 135 4x10
Arnolds 45lbs 3x15
front raises 30lbs 3x10 ssw/shrugs 225-20,275 2x20
Incline DB Curls 30lbs 3x20 ssw/BB shrugs 335lbs 3x10
standing cambered curls 85lbs 3x12,15,15 ssw/BTB shrugs 135lbs 3x12
Hammer curls 40lbs 3x10 ssw/DB Shrugs + hold 60lbs 3x12
9/16
Nutrition:
2355cals-318g protein-96g carbs-74g fat
Lifts:
LEGS BABY!
leg extensions 75lbs 3x20 ssw/leg curls 50lbs 3x20 ssw/step ups +30 3x10
Box Squats-Low box-135-10 WUP. 225-10, 250-8, 275-5, 275-5
front squats 135lbs 3x8
Lunges BW 2x15 ssw/Romanian Split squats +15 2x15
Claf raises BW 4x20 ssw/leg extensions 75lbs 4x15
9/17 core work.
kneeling pulldowns 4x15 ssw/leg raises 4x15
hanging leg raises 4x12 ssw/weighted decline situps +25 4x15
crunches 4x20 ssw/ab wheel 4x15
bar twists 4x20 ssw/+30lbs side bends 4x12
Nutrition uncounted.
9/21 monday chest and back
nutrition
2766cals-280g protein-217g carbs-84g fats
wide grip pullups BW 3x5 ssw/incline BB press 225-10, 235-10, 245-10
shoulder width pullups bw-7, +20 2x5 ssw/Flat BB bench 245 3 x8
Close grip pullups BW 2x8 1 x 6 +20 Decline BB Press 245 3 x8
1 arm rows 100lbs 4x12 ssw/incline flies 60lbs 3x12 ssw/flat flies 60lbs 2x12
Bover rows 135x20 + tricep pushdowns 1x15
3 sets abs