11/22/11
BW: 145.6 (Hoping to be 144 something tomorrow and then pig out thanksgiving)
Nutrition:
-1 carton egg whites, 1/8 cup almonds, whey shake
-Tuna, Whey, 1/4 cup almonds
-Apple
-2 scoops whey
-Meatloaf and green beans
11/23/11
W3D2
-Deadlift
110x5
135x5
160x3
205x5
230x3
255x1 =5 (PR)
ERM= 297
-RDL
85x10
150x3x10
-Db Lunges
20lb vest x10
Vest 30’sx2x10
Vest 25’sx10
=Situps
10x2x20
-Side Bends
30x20
CONDITIONING:
10 rounds of 30seconds jump rope and 5 burpees. 30s rest inbetween
5 rounds of 100 jump rope turns and 15s rest
Felt good at the time deadlifting, dad was downstairs watching me so I felt strong and wanted to push it. Glad I did. However as I went through the workout my stomach began to feel upset and when I was doing conditioning I had to stop to go upstairs and take a shit. So I cut it short as I felt I was going to shit myself if I continued. Oh well.
11/23/11
BW: 143.0 (Oh shit too low… time to eat)
Nutrition:
-Carton egg whites, 2 luna bars (these are so good), whey shake
-Meatball Parm and candy
-2 Scoops whey
-4 hot dogs no buns and 3 plates of chili
-Maybe desert or 2 scoops whey
The plan for tomorrow is to wake up, get my LISS in and maybe do magic 50 conditioning workout.
11/24/11
Happy turkey day everybody.
Woke up today got some food and whey then did LISS cardio for 500 cals followed by the magic 50.
Magic 50=
5 db snatches each arm #25lbs
5 db swings each arm #25lbs
10 burpees
Rest 45s between rounds and do 5 rounds. Sucked ass, but felt good. Will post up a vague recollection of food later.
11/24/11
BW: 146.0 (Solid)
Nutrition:
-I ate. Thats all I will say.
[quote]PlainPat wrote:
11/24/11
BW: 146.0 (Solid)
Nutrition:
-I ate. Thats all I will say.[/quote]
That is all that needs to be said
[quote]spar4tee wrote:
[quote]PlainPat wrote:
11/24/11
BW: 146.0 (Solid)
Nutrition:
-I ate. Thats all I will say.[/quote]
That is all that needs to be said[/quote]
I think it’d be appropriate to mention that even my very chubby cousin was laughing at me.
Oh well, use it to set a bench PR tomorrow.
11/25/11
W3D3
-Bench Press
60x5
70x5
85x3
110x5
125x3
140x1 (ALL TIME PR SO EASY)
155x0
155x0 (Felt so good I tried to get this to accomplish my goal, it is my last bench workout before the season so figured I might as well try. I lost tightness in the bottom both times, which sucks but I still set a big PR today anyway.)
-Low DB Incline Press
20x10
40x10,10,17 (Last set was rest paused 9,4,4)
-Chins 30 reps
10/7/7/6
-Tricep Pushdowns
20x10
35x10,10,10
-Band Assisted Dips
R P bands x20
R band x6
Good workout today, went especially hard because as of next week wrestling starts and lifting takes the backburner. Will still be lifting 4x a week probably, just doing the main lifts. About to go get my 400 cals LISS in will post my nutrition later.
11/25/11
BW: 146.8 (Will probably be up around 150 tomorrow, its okay though because I want to be a bit heavy going into the season.)
Nutrition:
-Muffin, 2 scoops whey
-Apple
-Scoop Whey
-3 rolls w/ PB, 4oz turkey, greek yogurt
-2 oats bars
-Chicken parm, salad, spaghetti
Felt good to get food in me again and eat like a human being. Will probably eat like this the rest of the weekend because I’m planning on dropping weight like crazy as soon as the season starts. The extra workload will cause me to lose like 5 lbs in a week.
11/26/11
W3D4
=Squat
Barx5
80x5
100x5
115x3
145x5
165x3
185x1 = 9 (WOO Bodyweight PR last time I got this I was at 155lbs BW now Im around 149-50. Awesome stuff.)
ERM= 240
-GM’s
70x10
120x3x10
-Leg Extensions
90x10
125x3x10
-Leg Raises
2x20
-Side Bends
35x10
CONDITIONING:
Legs felt SO tired after squatting today so I decided to go with a recovery circuit kind of thing where i had #25s on the prowler and did a cycle of:
-Backwards Drag 35 yards
- Push 35 yards
-Row 35 yards
-Push 35 yards
-Chest Press 35 yards
-Push 35 yards
Repeated that cycle with no rest about 3 times. Felt good, will post nutrition later.
11/26/11
BW: ?
Nutrition:
-3 egg omlette with veggies, 2 chocolate chip pancakes
-1 scoop whey
-2 scoops whey w/ cinnamon
-Couple bites of a cheese/salsa dip (No crackers just took a spoonful or two)
-Sweet and sour chicken, rice, Eggroll, and some dumplins
A lil bit too much food today but no biggie. As soon as practice comes around my weights going to be way down anyway.
11/27/11
BW: 150.8 (Shit lmfao)
Nutrition:
-Carton egg whites, Whey shake w/ cinnamon
-Chris Farley Sub
-Pulled pork and meatball sandwhiches
-1.5 scoops whey w/ cinnamon
Was at the Jets game today and couldn’t really control the food source/ intake. Tomorrow is the first day of wrestling, wish me luck. Also got a deload overhead press workout tomorrow as well.
11/28/11
W4D1 DELOAD (Wrestling started today which means I’ve gone to the I ain’t doing jack shit template to lower volume while maintaining strength)
-Overhead Press
45x5,5
55x5
Had practice today, it was alright I’m so tired now though. Be back later with nutrition.
11/28/11
BW: 150.8
Nutrition:
-Carton egg whites, whey shake w/ cinnamon, 1/4 cup oats
-Tuna, Whey, 1/4 cup almonds
-Apple
-2 Scoops whey w/ cinnamon
-Meatloaf and greenbeans
-Maybe some low carb something or other (will only be near 100 cals not sure yet)
Thats it. Time to get ready for tomorrow and fucking sleep.
11/29/11
BW: 147.6 (Getting down there again)
Just wrestling today, deadlift deload tomorrow morning.
Nutrition:
-Carton egg whites, whey shake, 1/4 cup oats
-4 oz turkey, Whey, 1/4 cup almonds
-Apple
=2 Scoops whey
-Meatloaf, beef/beans mix, green beans
Homework and then time to goddamn sleep.
11/30/11
BW: 147.0
W4D2 DELOAD
-Deadlift
110x5
135x5
160x5
Lifted in the morning, felt pretty shit for practice later on.
Nutrition:
-Carton egg whites, whey, 1/4 cup oats
-4 oz turkey, whey, 1/4 cup almonds
-Apple
-2 Scoops whey
-Sweet n sour chicken, rice, egg roll
12/1/11
BW: 146.4
Nutrition:
-3 eggs, whey, 1 cookie (80 cals didn’t feel like oats)
-4 oz turkey, whey, 1/4 cup almonds
-Apple
-2 Scoops whey
-2 Burgers, eggroll, veggies/salad
No lifting today just wrestling. Bench deload workout tomorrow.
12/2/11
W4D3 DELOAD
-Bench press
60x5
70x5
85x5
-DB Rows
25x10
55xRP 20/10/5
#Followed by wide grip pullup hang for 25seconds#
Back with nutrition later.
12/2/11
BW: 146.2 Morning
142.8 After practice
Nutrition:
-3 eggs, whey, 1/8 cup oats
-Tuna, whey, 1/4 cup almonds, salad w/ italian dressing
-Apple
-2 scoops whey
-Whole fucking Portuguese BBQ chicken w/ rice and veggies
-Desert of some kind soon
LOL, Portugese BBQ for the win.
12/3/11
W4D4 DELOAD
-Squat
80x5
100x5
115x5
-DB RDLs
25x10
50xRP 20/10/10
-Pull Throughs
20x20
Decided to do pull throughs and DB RDLs today as assistance. Liked the RDL’s very much but pull throughs are a bit awkward have to get used to them. SO glad deload week is over I’m tired of lifting not being challenging. About to head off to an 830 AM practice considering I got this down at 6AM. Be back later with nutrition.