It is 50lbs DBs sorry guys.
Thanks for getting back to me JimmyOz.
March 10th, 2006
Training: ABBH2
-A Rack Deadlifts 6 x 5 @ 235lbs with 60 second rest intrevals before A2. Completed sucessfully. Last Time: 230lbs
-B Standing Cable Crunches 6 x 5 @ 200lbs with 60 second rest intrevals before A3. Completed sucessfully. Last Time: 197.5lbs
-C Leg Press Calf Raises 6 x 5 @ 305lbs with 60 second rest intrevals before A1. Completed sucessfully. Last Time: 300lbs
-Stretches
-Grip Work:
-A Reverse BB Curls 6 x 4 @ 75lbs with 60 second rest intrevals. Completed sucessfully.
-B Plate Pinches 6 x to failure @ 50lbs with 60 second rest intrevals. Completed sucessfully.
Duration: 52 minutes
-About 20 minutes worth of ab and posture work at home
Diet:
Meal 1: 6:45am
-67g Oatmeal w/ 1 TBSP Cinnamon 7/50/4
-1 can Spicy V8 3/14/0
-2 cup Egg Beaters 48/0/0
-1 Medium Apple 0/22/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-Multi
Total: 58/86/4
Meal 2: 9:35am
-3 Scoops Designer Whey 54/6/4.5
-1 Package PB and Celery 7/7/13
-30g Walnuts 5/3/20
-2 Fish Oils 0/0/2
-Greens Capsules
Total: 66/16/39.5
Meal 3: 12:05pm
-180g Chicken Tenderloins 40/0/1
-1 cup Brown Rice 4/56/1
-85g Broccoli 3/4/0
-3 Fish Oils 0/0/3
-200mg ALA
-B Vitamin
Total: 47/60/5
Meal 4: PWO
-2 Scoops Surge 25/49/1.5
-1 Bottle Gatorade 0/35/0
-1 Serving Power Drive 0/0/1.5
-CEE
Total: 25/84/3
Meal 5: 1 hour later
-Chicken 36/0/2
-Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-1/2 cup Fiber One 2/22/1
-1/2 Cup Egg Beaters 12/0/0
-Soy Sauce 1/0/0
-Green Tea 0/0/0
-Potassium
-Chromium
-300mg ALA
-Apple Cider Vinegar
Total: 61/91/4
Meal 6: Right before bed
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
-Melatonin
Total: 50/0/12
Day Total: 307/337/67.5 for 3157kcal (39/42/19)
Comments:
Well folks, that wraps up ABBH2. Starting Monday I will be doing the Waterbury Method. I really look forward to doing more. The workout went well. I didn’t near failure on anything so I definitely got stronger this microcycle.
March 11th, 2006
Training: Cardio
-35 minutes elliptical
-A Weighted Chin-Ups @ Bodyweight + 25lbs with 60 second rest intrevals. Completed 1 x 4, 1 x 3, 1 x 3, 1 x 3, 1 x 3 Last Time: 20lbs
Duration: 1 hour
-About 20 minutes worth of ab and posture work at home
Diet:
-ON Whey Shake 48/8/2
-Instant Oatmeal 7/29/3
-300mg ALA
-Chromium
-Potassium
-Vitamin C
-Greens Capsule
Total: 55/37/5
-Protein Pancakes 54/3/1
-FF Cream Cheese 20/4/0
-Oatmeal w/ Cinnamon 7/50/4
-Medium Apple 0/17/0
-Green Tea 0/0/0
-200mg ALA
-Multi
-Apple Cider Vinegar
Total: 81/74/5
-Shrimp Stiry Fry 48/7/2.5
-Walnuts 5/3/20
-2 Fish Oils 0/0/2
-B Complex
Total: 52/10/24.5
-Chicken Caesar Salad 50/15/20.5
Total: 50/15/20.5
-Chicken Caesar Salad 50/15/20.5
-Turky Slices 9/3/1.5
-Green Tea 0/0/0
-2 Fish Oils 0/0/2
Total: 50/15/24
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-Melatonin
Total: 50/0/12
Day Total: 338/151/91 for 2775kcal (49/21/30)
Comments:
My god it is fucking cold today. Anyway, I’ve been realizing more and more lately just how much stronger I need to get. Around April 3rd, my dad wants to take me to look at some colleges and that would mean I’d have to take a few days off of the gym. I might use this oppurtunity to see if deloading works for me. We’ll see.
[quote]El_Animal wrote:
It is 50lbs DBs sorry guys.
Thanks for getting back to me JimmyOz.[/quote]
no worries mate
keep at it
[quote]JimmyOZ wrote:
El_Animal wrote:
It is 50lbs DBs sorry guys.
Thanks for getting back to me JimmyOz.
no worries mate
keep at it
[/quote]
I’ll get there someday 
March 11th, 2006
Training: Rest
-About 20 minutes worth of ab and posture work at home
Diet:
-Buckwheat Pancakes 48/50/2
-FF Cream Cheese 5/1/0
-Fiber One 2/25/1
-Green Tea 0/0/0
-200mg ALA
-Multi
Total: 55/76/3
-Buckwheat Pancakes 48/50/2
-FF Cream CHeese 10/2/0
-Fiber One 2/25/1
-Apple Cider Vinegar
-300mg ALA
-Chormium
Total: 60/77/3
-Shrimp 45/0/2.5
-PB and Celery 7/7/13
-2 Fish Oils 0/0/2
-B Complex
Total: 52/7/17.5
-Chicken Caesar Salad 50/15/20.5
-Chicken Caesar Salad 50/15/20.5
-2 Fish Oils 0/0/2
-Green Tea 0/0/0
Total: 50/15/22.5
-8oz Ground Beef 50/0/9
-2 Fish Oils 0/0/2
-Melatonin
Total: 50/0/11
Day Total: 317/190/77.5 for 2726kcal (47/28/25)
Comments:
Not much to report to day. No weigh in or anything. My hip flexor still feels screwed up so I’ll work on that. Other than that I’m excited to start WM tomorrow.
Sorry to chime in, but did you like abbh II?
I’m going in to the fifth week and seriously just considering deloading this week and going to something else. I just got… bored of it.
Part of me wants to force myself to stay in it but I realize if I’m not feeling it I should just do something else.
Just wondering if it was me or did you find it engaging?
[quote]Naphta wrote:
Sorry to chime in, but did you like abbh II?
I’m going in to the fifth week and seriously just considering deloading this week and going to something else. I just got… bored of it.
Part of me wants to force myself to stay in it but I realize if I’m not feeling it I should just do something else.
Just wondering if it was me or did you find it engaging?[/quote]
To be completely honest with you, I liked ABBH1 a lot better. I think it was the 10 x 3 factor. Just didn’t feel right without it. however, if you’re on the 5th week, I’d probably stick it out unless you HAVE to deload (I.E. vacation or something). Hell, up the weight and see if that helps.
March 13th, 2006
Training: WM
-A BB Back Squats 10 x 3 @ 200lbs with 70 second rest intrevals. Completed saucessfully.
-B1 Dips 4 x 6 @ Bodyweight + 27.5lbs with 60 second rest intrevals before B2. Completed sucessfully.
-B2 DB Bentover Rows @ 110lbs with 60 second rest intrevals before B1. Completed sucessfully.
-C1 Skull Crushers @ 75lbs with 60 second rest intrevals before C2. Completed sucessfully.
-C2 Standing BB Curls @ 75lbs with 60 second rest intrevals before C1. Completed sucessfully.
-D Hanging Leg Raises @ Bodyweight + 15lbs with 60 second rest intrevals. Completed sucessfully.
Duration: 1 hour 5 minutes
-About 20 minutes ab and posture work at home
Diet:
Meal 1: 6:45am
-67g Oatmeal w/ 1 TBSP Cinnamon 7/50/4
-1 can Campbell Tomato Jucie V8 3/13/0
-2 cup Egg Beaters 48/0/0
-1 Medium Apple 0/22/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-Multi
Total: 58/85/4
Meal 2: 9:35am
-3 Scoops Designer Whey 54/6/4.5
-1 Package PB and Celery 7/7/13
-30g Walnuts 5/3/20
-2 Fish Oils 0/0/2
-Greens Capsules
Total: 66/16/39.5
Meal 3: 12:05pm
-180g Chicken Tenderloins 40/0/1
-1 cup Brown Rice 4/56/1
-85g Broccoli 3/4/0
-3 Fish Oils 0/0/3
-200mg ALA
-B Complex
Total: 47/60/5
Meal 4: PWO
-2 Scoops Surge 25/49/1.5
-1 Bottle Gatorade 0/35/0
-1 Serving Power Drive 0/0/1.5
-CEE
Total: 25/84/3
Meal 5: 1 hour later
-Chicken 36/0/2
-Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-1/2 cup Fiber One 2/22/1
-1/2 Cup Egg Beaters 12/0/0
-Soy Sauce 1/0/0
-Green Tea 0/0/0
-Potassium
-Chromium
-300mg ALA
-Apple Cider Vinegar
Total: 61/91/4
Meal 6: Right before bed
-8oz Ground Beef 50/0/9
-2 Fish Oils 0/0/2
-ZMA
-Melatonin
Total: 50/0/11
Day Total: 307/336/66.5 for 3157kcal (39/42/19)
Comments:
That was fun. I think I’m really going to enjoy this prgram. As far as the weights go. I definitely think I underestimated the DB Bentover Rows and overestimated the skull crushers. I’ll probably keep the skull crushers the same next week an d bump up the DB bentover rows quite a bit. My hip flexors are still killing me though.
Brendan, im looking forward to seeing how you go on this one as after AofW im going to do ABBHII and then WM as i like the look of the 4x6…love going heavy!!!
[quote]JimmyOZ wrote:
Brendan, im looking forward to seeing how you go on this one as after AofW im going to do ABBHII and then WM as i like the look of the 4x6…love going heavy!!![/quote]
Even though I’ve only done one workut (lol) I KNOW I’m going to love this.
March 14th, 2006
Training: Cardio
-35 minutes elliptical
-Grip Work:
-A Reverse Wrist Curls 8 x 3 @ 40lbs with 60 second rest intrevals. Completed sucessfully.
-B BB Shrugs 8 x to failure @ 225lbs with 60 second rest intrevals. Completed sucessfully.
Duration: 1 hour
-About 20 minutes worth of ab and posture work at home
Diet:
Meal 1: 6:45am
-67g Oatmeal w/ 1 TBSP Cinnamon 7/50/4
-1 can Campbell’s Tomato Juice V8 3/13/0
-2 cup Egg Beaters 48/0/0
-1 Medium Apple 0/22/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-200mg ALA
-Multi
Total: 60/86/4
Meal 2: 9:35am
-3 Scoops Designer Whey 54/6/4.5
-1 Package PB and Celery 7/7/13
-30g Walnuts 5/3/20
-2 Fish Oils 0/0/2
-Greens Capsule
Total: 66/16/39.5
Meal 3: 12:05am
-30g Walnuts 5/3/20
-3oz Broccoli 3/4/0
-180g Chicken Tenderloins 40/0/1
-B Complex
Total: 48/7/21
Meal 4: Post Cardio
-ON Whey Shake 48/8/2
-Instant Oatmeal 7/29/3
-300mg ALA
-Chromium
-Potassium
-Vitamin C
Total: 55/37/5
Meal5: 2 hours later
-Chicken Caesar Salad 50/15/20.5
-2 HB Eggs 12/0/9
-Green Tea 0/0/0
-2 Fish Oils 0/0/2
Total: 62/15/31.5
Meal 6: Right before bed
-8oz Ground Beef 50/0/9
-2 Fish Oils 0/0/2
-ZMA
-Melatonin
Total: 50/0/11
Day Total: 341/160/112 for 3012kcal (45/21/34)
Comments:
Just a cardio day. I need to up the weight on the reverse wrist curls though. I’m slighty sore in my legs and pretty sore in my triceps from yesterday. I look forward to hitting it again tomorrow.
March 15th, 2006
Training: WM
-A DB Flat Bench Presses 10 x 3 @ 150lbs with 60 second rest intrevals. Completed sucessfully.
-B1 Standing BB Military Presses 4 x 6 @ 100lbs with 60 second rest intrevals before B2. Completed sucessfully.
-B2 Partial DB Deadlifts 4 x 6 @ 140lbs with 60 second rest intrevals before B1. Completed sucessfully.
-C1 Standing Calf Raises 4 x 6 @ 295lbs with 60 second rest intrevals before C2. Completed sucessfully.
-C2 Upright Rows 4 x 6 @ 60lbs with 60 second rest intrevals before C1. Completed sucessfully.
-D Triceps Pressdowns 4 x 6 @ 150lbs with 60 second rest intrevals. Completed sucessfully.
Duration: 1 hour 3 minutes
-About 20 minutes ab and posture work at home
Diet:
Meal 1: 6:45am
-67g Oatmeal w/ 1 TBSP Cinnamon 7/50/4
-1 can Campbell Tomato Jucie V8 3/13/0
-2 cup Egg Beaters 48/0/0
-1 Medium Apple 0/22/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-Multi
Total: 58/85/4
Meal 2: 9:35am
-3 Scoops Designer Whey 54/6/4.5
-1 Package PB and Celery 7/7/13
-30g Walnuts 5/3/20
-2 Fish Oils 0/0/2
-Greens Capsules
Total: 66/16/39.5
Meal 3: 12:05pm
-180g Chicken Tenderloins 40/0/1
-1 cup Brown Rice 4/56/1
-85g Broccoli 3/4/0
-3 Fish Oils 0/0/3
-200mg ALA
-B Complex
Total: 47/60/5
Meal 4: PWO
-2 Scoops Surge 25/49/1.5
-1 Bottle Gatorade 0/35/0
-1 Serving Power Drive 0/0/1.5
-CEE
Total: 25/84/3
Meal 5: 1 hour later
-Chicken 36/0/2
-Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-1/2 cup Fiber One 2/22/1
-1/2 Cup Egg Beaters 12/0/0
-Soy Sauce 1/0/0
-Green Tea 0/0/0
-Potassium
-Chromium
-300mg ALA
-Apple Cider Vinegar
Total: 61/91/4
Meal 6: Right before bed
-8oz Ground Beef 50/0/9
-2 Fish Oils 0/0/2
-ZMA
-Melatonin
Total: 50/0/11
Day Total: 307/336/66.5 for 3157kcal (39/42/19)
Comments:
This workout didn’t get me sweating as much as Monday but I feel it was a productive workout nonetheless. I definitely udnerestimated my weights on a few things though (which is a good thing).
Next time I think I could hack another 10lbs on the Partial DB Deadlifts, another 20lbs on the Standing Calf Raises, another 10lbs on the Upright Rows and another 20lbs on the triceps Pressdowns. All the rest felt perfect though lol!
March 16th, 2006
Training: Cardio
-35 minutes elliptical
-Grip Work:
-A Reverse BB Curls 4 x 6 @ 75lbs with 60 second rest intrevals. Completed sucessfully.
-B Plate Pinches 4 x to failure @ 50lbs with 60 second rest intrevals. Completed sucessfully.
Duration: 1 hour
-About 20 minutes worth of ab and posture work at home
Diet:
Meal 1: 6:45am
-67g Oatmeal w/ 1 TBSP Cinnamon 7/50/4
-1 can Campbell’s Tomato Juice V8 3/13/0
-2 cup Egg Beaters 48/0/0
-1 Medium Apple 0/22/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-200mg ALA
-Multi
Total: 60/86/4
Meal 2: 9:35am
-3 Scoops Designer Whey 54/6/4.5
-1 Package PB and Celery 7/7/13
-30g Walnuts 5/3/20
-2 Fish Oils 0/0/2
-Greens Capsule
Total: 66/16/39.5
Meal 3: 12:05am
-30g Walnuts 5/3/20
-3oz Broccoli 3/4/0
-180g Chicken Tenderloins 40/0/1
-B Complex
Total: 48/7/21
Meal 4: Post Cardio
-ON Whey Shake 48/8/2
-Instant Oatmeal 7/29/3
-300mg ALA
-Chromium
-Potassium
-Vitamin C
Total: 55/37/5
Meal5: 2 hours later
-Chicken Caesar Salad 50/15/20.5
-2 HB Eggs 12/0/9
-Green Tea 0/0/0
-2 Fish Oils 0/0/2
-Natural Enzyme
Total: 62/15/31.5
Meal 6: Right before bed
-8oz Ground Beef 50/0/9
-2 Fish Oils 0/0/2
-ZMA
-Melatonin
Total: 50/0/11
Day Total: 341/160/112 for 3012kcal (45/21/34)
Comments:
Well, cardio, in a way, kicked my ass today. I’m surprised at my total fat intake too. As for the grip training, it took some cheating to pump out those last few reps but I think that’s OK.
March 17th, 2006
Training: WM
-A Chin-Ups 10 x 3 @ Bodyweight + 25lbs with 70 second rest intrevals. Completed sucessfully.
-B1 Deline DB Bench Presses 4 x 6 @ 150lbs with 60 second rest intrevals before B2. Completely sucessfully.
-B2 Standing DB Hammer Curls 4 x 6 @ 70lbs with 60 second rest intrevals before B1. Had to cheat on the last few reps.
-C1 Seated Calf Raises 4 x 6 @ 105lbs with 60 second rest intrevals before C2. Completed sucessfully.
-C2 Lying Leg Curls 4 x 6 @ 90lbs with 60 second rest intrevals before C1. Completed sucessfully.
-D Lunges 4 x 6 @ 135lbs with 60 second rest intrevals. Completed sucessfully.
-Stretches
Duration: 1 hour 8 minutes
-About 20 minutes ab and posture work at home
Diet:
Meal 1: 6:45am
-67g Oatmeal w/ 1 TBSP Cinnamon 7/50/4
-1 can Campbell Tomato Jucie V8 3/13/0
-2 cup Egg Beaters 48/0/0
-1 Medium Apple 0/22/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-Multi
Total: 58/85/4
Meal 2: 9:35am
-3 Scoops Designer Whey 54/6/4.5
-1 Package PB and Celery 7/7/13
-30g Walnuts 5/3/20
-2 Fish Oils 0/0/2
-Greens Capsules
Total: 66/16/39.5
Meal 3: 12:05pm
-180g Chicken Tenderloins 40/0/1
-1 cup Brown Rice 4/56/1
-85g Broccoli 3/4/0
-200mg ALA
-B Complex
Total: 47/60/2
Meal 4: PWO
-2 Scoops Surge 25/49/1.5
-1 Bottle Gatorade 0/35/0
-1 Serving Power Drive 0/0/1.5
-CEE
Total: 25/84/3
Meal 5: 1 hour later
-Chicken 36/0/2
-Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-1/2 cup Fiber One 2/22/1
-1/2 Cup Egg Beaters 12/0/0
-Soy Sauce 1/0/0
-Green Tea 0/0/0
-Potassium
-Chromium
-300mg ALA
-Apple Cider Vinegar
Total: 61/91/4
Meal 6: Right before bed
-8oz Ground Beef 50/0/9
-2 Fish Oils 0/0/2
-ZMA
-Melatonin
Total: 50/0/11
Day Total: 307/336/63.5 for 3157kcal (40/42/18)
Comments:
This session was way harder than I thought it would be. It started off really easy with the 10 x 3 chin ups. I feel I can definitely up the weight on that next time. Then came the hammer curls and decline bench press superset. I started curling with two 40lbs DBs but that was too heavy and I hit failure. So, I dropped to the 35lbs and had to cheat to get in all the reps. I imagine that’s from the fact that I hit failure earlier though. I still think I need to keep that the same for next time. The leg curl and calf raise superset felt just about right but the lunges I definitely underestimated. Maybe it’s just because it’s at the end of the training. I don’t know.
March 18th, 2006
Training: Cardio
-35 minutes elliptical
Grip Work:
-A Reverse Wrist Curl 4 x 6 @ 40lbs with 60 second rest intrevals. Completed sucessfully.
-B Heavy Shrugs 4 x to failure @ 225lbs with 60 second rest intrevals. Completed sucessfully.
Duration: 1 hour
-About 20 minutes worth of ab and posture work at home
Diet:
-ON Whey Shake 48/8/2
-Instant Oatmeal 7/29/3
-300mg ALA
-Chromium
-Potassium
-Vitamin C
-Greens Capsule
Total: 55/37/5
-Protein Pancakes 48/3/1
-FF Cream Cheese 20/4/0
-Oatmeal w/ Cinnamon 7/50/4
-Medium Gala Apple 0/17/0
-Green Tea 0/0/0
-200mg ALA
-Multi
-Apple Cider Vinegar
Total: 72/74/5
-Steak 50/0/10
-PB and Celery 7/7/13
-2 Fish Oils 0/0/2
-B Complex
Total: 57/7/25
-Chicken Caesar Salad 50/15/20.5
-Chicken Caesar Salad 50/15/20.5
-2 Fish Oils 0/0/2
-Green Tea 0/0/0
Total: 50/15/22.5
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-Melatonin
Total: 50/0/12
Day Total: 334/148/90 for 2738kcal (49/22/29)
Comments:
This is a really busy saturday and I’m a little tired. Hopefully I’ll catch up on the sleep tomorrow. My glutes are sore as hell from the lunges but other than that nothing to report.
Marcfh 19th, 2006
-Stats as of 3/19/06 (LT in parantheses)
-Calves 14.5in (14.5)
-Arms 13in (13)
-Waist 31in (30.75)
-Quads 22in (22)
-Chest 38.25in (38)
-Neck 14.25in (14)
-Weight 165lbs (162)
-Bodyfat 10mm (10)
Training: Rest
-About 20 minutes ab and posture work at home
Diet:
-Protein Pancakes 48/2/1.5
-Oatmeal w/ Cinnamon 7/50/4
-FF Cream Cheese 7/1/0
-Fiber One 2/25/1
-Green Tea 0/0/0
-200mg ALA
-Multi
-Greens Capsule
Total: 64/78/6.5
-Buckwheat Pancakes 48/50/2
-FF Cream Cheese 15/3/0
-Fiber One 2/25/1
-Apple Cider Vinegar
-300mg ALA
-Chromium
-Greens Capsule
Total: 75/78/3
-Tuna/ Olive Oil 42/0/16.5
-2 Salmon Filets 26/0/6
-2 Fish Oils 0/0/2
-Green Tea 0/0/0
-B Complex
Total: 68/0/24.5
-Chicken Caesar Salad 50/15/20.5
-Chicken Caesar Salad 50/15/20.5
-2 Fish Oils 0/0/2
-Green Tea 0/0/0
Total: 50/15/22.5
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-Melatonin
Total: 50/0/12
Day Total: 357/186/89 for 2973kcal (48/25/27)
Comments:
I’m definitely happy with this weigh in though I feel a little of it is water weight due to the bloated waist. I’m feeling pretty good and got caught up on my sleep. My glutes are still sore though.
March 20th, 2006
Training: WM
-A BB Back Squats 10 x 3 @ 205lbs with 70 second rest intrevals. Completed saucessfully. Last Time: 200lbs
-B1 Dips 4 x 6 @ Bodyweight + 30lbs with 60 second rest intrevals before B2. Completed sucessfully. Last Time: Bodyweight + 27.5lbs
-B2 DB Bentover Rows @ 140lbs with 60 second rest intrevals before B1. Completed sucessfully. Last Time: 110lbs
-C1 Skull Crushers @ 75lbs with 60 second rest intrevals before C2. Completed sucessfully. Last Time: 75lbs
-C2 Standing BB Curls @ 75lbs with 60 second rest intrevals before C1. Completed sucessfully. Last Time: 75lbs
-D Hanging Leg Raises @ Bodyweight + 20lbs with 60 second rest intrevals. Completed sucessfully. Last Time: 15lbs
Duration: 1 hour 5 minutes
-About 20 minutes ab and posture work at home
Diet:
Meal 1: 6:45am
-67g Oatmeal w/ 1 TBSP Cinnamon 7/50/4
-1 can Spicy V8 3/14/0
-2 cup Egg Beaters 48/0/0
-1 Medium Apple 0/22/0
-Green Tea 0/0/0
-Apple Cider Vinegar
-Multi
Total: 58/85/4
Meal 2: 9:35am
-3 Scoops Designer Whey 54/6/4.5
-1 Package PB and Celery 7/7/13
-30g Walnuts 5/3/20
-2 Fish Oils 0/0/2
-Greens Capsules
Total: 66/16/39.5
Meal 3: 12:05pm
-180g Chicken Tenderloins 40/0/1
-1 cup Brown Rice 4/56/1
-85g Broccoli 3/4/0
-3 Fish Oils 0/0/3
-200mg ALA
-B Complex
Total: 47/60/5
Meal 4: PWO
-2 Scoops Surge 25/49/1.5
-1 Bottle Gatorade 0/35/0
-1 Serving Power Drive 0/0/1.5
-CEE
Total: 25/84/3
Meal 5: 1 hour later
-Chicken 36/0/2
-Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-1/2 cup Fiber One 2/22/1
-1/2 Cup Egg Beaters 12/0/0
-Soy Sauce 1/0/0
-Green Tea 0/0/0
-Potassium
-Chromium
-300mg ALA
-Apple Cider Vinegar
Total: 61/91/4
Meal 6: Right before bed
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
-Melatonin
Total: 50/0/12
Day Total: 307/337/67.5 for 3157kcal (39/42/19)
Comments:
My gluates are still very slightly sore today. It didn’t seem to effect my squatting though. The 205lbs felt light. I should probably up it 10lbs next time. I got a nice jump on the DB rows and the skullcrusher/curl superset definitely consisted of less cheating this time around.
B, keep up the good work mate. Ive just had my last AofW workout tonight (only did 3 weeks of it due to aussie rules footy getting going which means more workloads each week). it definately fkd me over and i was quietly looking forward to the end of each workout lol
wed night will now see me start WM. Im looking forward to it as the 4x6 and 10x3 gives me the go ahead for FKN HEAVY lifting and i cant wait :D:D
keeping working hard mate and upping the poundages!!
[quote]JimmyOZ wrote:
B, keep up the good work mate. Ive just had my last AofW workout tonight (only did 3 weeks of it due to aussie rules footy getting going which means more workloads each week). it definately fkd me over and i was quietly looking forward to the end of each workout lol
wed night will now see me start WM. Im looking forward to it as the 4x6 and 10x3 gives me the go ahead for FKN HEAVY lifting and i cant wait :D:D
keeping working hard mate and upping the poundages!![/quote]
I try =.
How were those Mondays with nothing but 10 x 3? Did it take long?