11/3/11
BW: 144.2
Nutrition:
-4 eggs, 1/2 cup oats, whey shake in coffee
-Tuna, Apple, Whey shake, 1/8 cup almonds, 1/2 rice cake
-1/8 cup almonds
-Whey shake w/ 2tlbs PB
-Lots of chicken, Couple bites of pasta, and 2 pieces garlic bread
-Whey shake
I feel like I went too heavy on carbs today especially with the garlic bread and such so I’m cutting the apple at meal 2 tomorrow in favor of another 1/8 cup almonds. Planning on little to no carbs at dinner tomorrow then loading up on Saturday so should be all good.
11/4/11
W4D3 DELOAD
-Bench Press
55x5
70x5
85x5
-DB Incline
20x10
40x8,8,8
-Chins 30 Reps
13/8/7/2
-Rope Pushdowns
40x10
80x8,8,8
Conditioning:
-10 50m Sprints
-200 Cals incline walking LISS
Back later with nutrition, low carbing it up today and loading tomorrow.
11/4/11
BW: 144.0
Nutrition:
-4 eggs, 1/2 cup oats, whey shake in coffee
-Tuna, Whey, 1/4 cup almonds
-1/8 cup almonds
-Whey shake w/ 2 tlbs PB
-Lots of pork ribs and veggies
-Whey shake (Maybe)
Kept it low carb today because I’m going out for breakfast and dinner tomorrow… Oh baby.
11/5/11
BW: 143.4 (Good thing today’s a refeed)
W4D4 DELOAD
-Squat
90x5
115x5
135x5
-GM’s
75x10
110x8,8,8
-Leg Extensions
90x10
125x8,8,8
-Leg Raises
20,20
-DB Side Bends
25x20
Conditioning:
20 prowler sprints with #35s on
A continuous bout of pull the prowler one way then push it back for 5 trips each way
Good workout today, haven’t cheated awfully in terms of nutrition today I’ll post the first bit now so I don’t forget.
Nutrition:
-3 egg omlette with corned beef, 2 blueberry pancakes, and 2 slices toast w/ jam, 2 pieces candy
-Whey shake
-Whey shake, tuna, 1 Tlbs PB
-More to come
11/5/11
Nutrition:
I think I had 7k calories today only 4k of which were really good for me. Whatever, low carb tomorrow to the extreme cutting out the usual morning oats and might get in some LISS just because I ate WAY too much today. Back to the grind tomorrow.
11/6/11
BW: 144.8
No lifting or anything today. Gonna post nutrition up now, I’ve kept it low carb but not gonna deny myself a piece of desert or something later if we have it.
Nutrition:
-4 eggs, whey shake
-1/4 cup almonds, tuna, whey
-2 TLBS PB
-Whey shake (Will happen around 3)
-More to come
11/6/11
Finishing up with my nutrition for today:
-A couple oz’s of chicken
-Steak Burrito
Kept carbs low all day and then had that burrito so… Should come out pretty decent from this weekend in terms of diet and weight. Actually noticed I look a lot more lean coming out of this weekend then I did coming in. Pretty awesome. Overhead pressing tomorrow.
11/7/11
W1D1 New cycle
-Overhead Press
45x2x5
55x3
60x5
70x5
80x10 (PR at this current BW)
-DB Military Press
15x10
30x10,10,10,10,9 (Dropped to 30’s on these to actually get some work in rather than failing on sets)
-DB Rows
35x10
70x10
65x10,10,10,10
-Tricep Pushdowns
40x10
80x10,10,10,10,8
Conditioning was 20 50m sprints. Not a bad workout at all, especially setting a PR at my current Bodyweight. Back later with nutrition.
11/7/11
BW: 145.0 (Solid stuff hoping to be at 144 by the saturday carb up)
Nutrition:
-4 eggs, 1/2 cup oats, whey shake
-Tuna, Apple, 1/8 cup almonds, whey shake
-1/8 cup almonds
-Whey shake w/ 2 TLBS PB
-1/2 a porkchop, some pork ribs/beef, and veggies
Not bad in diet department today maybe a bit too much at dinner but definitely all clean so no big deal.
11/8/11
No lifting today just wrestling. Will post nutrition up now.
BW: 145.6 (WHAT?! Lol lowered carb intake today as I really don’t need my weight to be this high. Will go normal tomorrow, low thursday, normal friday and high saturday probably)
Nutrition:
-4 eggs, whey shake
-1/4 cup almonds, tuna, whey
-2 TLBS PB
-2 Chicken Cutlets, veggies, and maybe some carb source (probably will be 1/2 cup oats)
-Whey shake
11/8/11
Ended up having 2 medium sized cutlets, 1/4 cup oats, and 1/2 a porkchop because the veggies I had in mind were drenched in olive oil so I figured it’d be better to just get some meat in.
11/8/11
Got back from practice really tired, can really feel the low carb affecting me now. Did some foam rolling and contrast showered, ready for deadlifts tomorrow.
11/9/11
W1D2
-Deadlift
110x5
135x5
160x3
175x5
200x5
230x5 =13 Rep and ERM PR
ERM= 330
-RDL
85x10
145x5x10
-DB Lunges (each leg) (Changed front squats out for these to test if my recoverys better without the fronts)
20lb Vest x10
20lb vest 30lb dumbells x4x10
20lb vest x10
-Situps
10x3x20
-Side Bends
30x2x10
Good workout Deadlift PR! Felt hard towards the end. Definetely struggled on the last few. And DB Lunges are hell. Might see if I can get some chains in 10lb increments this weekend to replace dumbells as they kind of limit how well my balance is. Will post nutrition later.
11/9/11
BW: 143.8 (Depending on weight tomorrow a refeed might be in order)
Nutrition:
-4 eggs, 1/4 cup oats, whey shake
-Tuna, Whey, 1/8 cup almonds, whey
-1/8 cup almonds
-Whey with 2 TLBS PB
=Lots of chicken, green peas
Forgot conditioning from before:
-20 prowler pushes with #35s with 20s rest between (Needed to just get it done I was running late)
11/10/11
BW: 143.0 (Need to refeed today because of this)
Nutrition:
-1500 calories… Don’t ask
-Back with the rest later
11/10/11
No lifting today just cardio and recovery/conditioning.
-LISS Cardio for 400 calories
-10 Prowler pushes w/ #35s and 30s rest between go’s
-Foam Roll like crazy
My glutes felt absolutely destroyed coming into this from deadlifts and such yesterday. Foam rolling and contrast showering today should help, especially since I’m going for a refeed. Will post rest of nutrition later.
11/10/11
Nutrition:
-1500 calorie Breakfast
-Chris Farley Sandwhich
-Whey Shake
-Steak and Green Beans
Pretty heavy on calories today but its all good considering I came in at 143.0 today. Will see what my weight is tomorrow and adjust accordingly.
11/11/11
W1D3
-Bench
60x5
70x5
85x3
95x5
110x5
125x5 = 7 (So pissed about this I felt so out of it because my buddy insisted on coming over to lift today and I just couldn’t wrap my head around actually concentrating on the lift.)
ERM= 154
-DB Incline
20x10
35x5x10
-Chins 30 reps
10/8/6/6 (Same thing with bench)
-Tricep Pushdowns
20x10
30x5x10
Just felt like such a terrible day. Did LISS cardio for 400 cals afterwards hopefully squats are better tomorrow.
11/11/11
BW: 145.4
Nutrition:
-4 eggs, whey shake
-Tuna, Whey shake, 1/4 cup almonds
-1.5 scoops whey w/ 2 TLBS PB (360cals total)
-Tiny bit of Pork Ribs and Some chicken, green beans
Today absolutely sucked and if my weight isn’t around 144 tomorrow I’m not willing to go out for food tomorrow morning which would just ruin my mood entirely.
11/12/11
Ok, I’ve tried to type this 3 times so short story:
-I’m feeling overwhelmed with life stress
-I got 200x2 when I had to get it for 5 today squatting
-Changes to template:
All assistance will be 3x10
Only hitting prescribed reps on core lifts
Squat training max is being reset to 190 for this cycle
-Will be relaxing and eating next 2 days and coming back strong and mentally charged