-A Weighted Chin-Ups @ Bodyweight + 20lbs with 60 second rest intrevals. Completed 1 x 5, 1 x 5, 1 x 5, 1 x 4, 1 x 3 Last Time: 1 x 5, 1 x 5, 1 x 2, 1 x 3, 1 x 3
-Stretches
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
-CEE
-300mg ALA
-Chromium
-Potassium
-Vitamin C
-Chicken Tenderloins 45/0/1
-Vegetable Beef Soup 18/44/2
-Fiber One 2/25/1
-200mg ALA
-B Complex
Total: 65/69/4
-Protein Pancakes 48/3/1
-PB and Celery 8/5/15
Total: 56/8/16
-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
-ZMA
Total: 50/0/12
Day Total: 357/203/64.5 for 2821kcal (50/29/21)
Comments:
Felt a little run down this morning but I quickly revived. I beat my total reps from last week on the chins so I guess everything is fine. Tomorrow will be an off day. I shouldn’t have gone Sunday last week.
Hey mate, keep going, doing a good job, stay with it.
I was doing ABBH1 but got a bit bored with it, then went on to Big Boy Basics and had some sweet results with it but now im comtemplating ABBH II (as it has more flexibility) or Art of W. I added about 50lbs to my squat and ive put on 6 lbs, mostly (probably all) in the legs.
anyway, just wanted to give some encouragement.
also, when you are done with ABBH II, let us know which you liked best out of the 2 programs.
[quote]JimmyOZ wrote:
Hey mate, keep going, doing a good job, stay with it.
I was doing ABBH1 but got a bit bored with it, then went on to Big Boy Basics and had some sweet results with it but now im comtemplating ABBH II (as it has more flexibility) or Art of W. I added about 50lbs to my squat and ive put on 6 lbs, mostly (probably all) in the legs.
anyway, just wanted to give some encouragement.
also, when you are done with ABBH II, let us know which you liked best out of the 2 programs.
cheers
james
all the best[/quote]
Awesome results bro. Thanks for checking up on me.
I actually did BBB before ABBH1 and 2. When I’m done I plan on doing AofW. I’ll be sure to let you know which I liked.
[quote]Spacemunkee wrote:
Hi just had a quick question, what does the posture work entail yo’re doing exactly?[/quote]
Not much for posture work anymore extually. This is what I’m doing right now.
6 x 10 Cross-over sit ups
6 x 10 Reverse Crunches
6 x 10 Unsupported Sit ups
3 x 13 Scapular wall slides (posture)
2 x 7 Rear Delt Raises (posture)
One set of push ups to failure
3 x 7 One arm Push ups
3 Ab suctions
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: 269/335/63 for 2983 (36/45/19)
Comments:
The left side of my back is absolutely killing me. Luckily it didn’t really affect the reverse-grip lat pulldowns performance. This workout wa definitely good. I’m glad I took yesterday off. Everything felt easy. I’ve also started working on my grip as it’s horrible. I will be doing it 3x per week as CW has said.
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: 269/335/63 for 2983 (36/45/19)
Comments:
This workout pretty much kicked my ass. The squats were easier than I anticipated though. Hopefully I’ll get better sleep tonight as there was a storm last night. I need it for cardio lol.
Meal 4: Post Cardio
-ON Whey Shale 48/8/2
-Instant Oatmeal 7/29/3
-300mg ALA
-Chromium
-Potassium
-Vitamin C
-CEE
Total: 55/37/5
Meal5: 2 hours later
-Chicken Caesar Salad 50/15/20.5
-Green Tea 0/0/0
-2 Fish Oils 0/0/2
Total: 50/15/22.5
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: 285/157/91.5 for 2592kcal (44/24/32)
Comments:
I got better sleep last night and my quads didn’t feel bad at all when I woke up. As the day went on however, I felt more and more sore. Nonetheless, everything today felt easy. I just want to lift weights again!
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: 269/335/63 for 2983 (36/45/19)
Comments:
This workout went great. I was sweating and I neared failure (but didn’t quite hit it thank god) on a few lifts. I also remembered to stretch the shit out of my forearms like Chad said along with the stretches of the rest of the bodyparts I trained today. Also, I’m not sure why but things have been feeling too easy lately. i think it may be time for a change. 1 more week of ABBH2.
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: 269/335/63 for 2983 (36/45/19)
Comments:
It’s Friday and everything still feels easy. I really think my body has adapted to what I’m doing. I can’t wait to see what I weigh in as on Sunday. I was estatic when I could actually hold on to the damn weight doing the rack deadlifts. Anyway, cardio tomorrow.
-A Weighted Chin-Ups @ Bodyweight + 20lbs with 60 second rest intrevals. Completed 1 x 5, 1 x 5, 1 x 5, 1 x 5, 1 x 4 Last Time: 1 x 5, 1 x 5, 1 x 5, 1 x 4, 1 x 3
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
-CEE
-300mg ALA
-Chromium
-Potassium
-Vitamin C
-Greens Capsule
-Chicken Caesar Salad 50/15/20.5
-Green Tea 0/0/0
-2 Fish Oils 0/0/2
Total: 50/15/22.5
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
-Melatonin
Total: 50/0/12
Day Total: 338/161/88 for 2788kcal (48/23/29)
Comments:
Man I was dragging as to the gym today. but by the time I woke up I was doing pretty good. Anyway, SO CLOSE to the 5x5 on those chin ups. I might just increase the weight next week and pretend I got it anyway.
-Buckwheat Pancakes 48/50/2
-FF Cream Cheese 10/2/0
-Fiber One 2/25/1
-Green Tea 0/0/0
-Apple Cider Vinegar
-Chromium
-Potassium
-300mg ALA
Total: 60/77/3
-Chicken Stiry Fry 50/6/1
-PB and Celery 7/7/13
-2 Fish oils 0/0/2
-Green Tea 0/0/0
-B Complex
Total: 57/13/16
-Chicken Caesar Salad 50/15/20.5
Total: 50/15/20.5
-Chicken Caesar Salad 50/15/20.5
-Green Tea 0/0/0
-2 Fish Oils 0/0/2
Total: 50/15/22.5
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
-Melatonin
Total: 50/0/12
Day Total: 330/211/77 for 2857kcal (46/30/24)
Comments:
I’m definitely a little disapointed with this weigh in. I didn’t gain a single pound. However, I look/feel a little leaner than last time and I grew around my chest so maybe they cancelled each other out. Still, it makes me feel like I just wasted two weeks. I’ll be increasing my calories by about 300 per day. Good thing I didn’t cook yesterday.
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: 307/337/64.5 for 3157kcal (39/43/18)
Comments:
I forgot to supplement with 3 fish oils at lunch today since it was a my first time doing it so the fat is a little off. As far as the workout goes everything felt easy except for the standing BB military presses. I’m glad I hit my mark for this microcylce but I wish I would’ve used more weight for the upright rows.
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: 307/337/64.5 for 3157kcal (39/43/18)
Comments:
I forgot to supplement at lunch time again! I won’t forget tomorrow. Anyway, The workout went OK. The squats seemed really ahrd but I think I may have inured my left hip flexor. it’s been bugging me for a while. I might trying icing it or maybe an epsom salt bath this weekend.(39/43/18)
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:
I think this workout was a good one. It got me sweating even though I didn’t increase the weight on two movements. As for the hip flexors, they definitely feel better than yesterday and tomorrow is rack deadlifts so there shouldn’t be too much stress on them. I’ll be sure to work on them this weekend.
[quote]El_Animal wrote:
JimmyOZ wrote:
Hey mate, keep going, doing a good job, stay with it.
I was doing ABBH1 but got a bit bored with it, then went on to Big Boy Basics and had some sweet results with it but now im comtemplating ABBH II (as it has more flexibility) or Art of W. I added about 50lbs to my squat and ive put on 6 lbs, mostly (probably all) in the legs.
anyway, just wanted to give some encouragement.
also, when you are done with ABBH II, let us know which you liked best out of the 2 programs.
cheers
james
all the best
Awesome results bro. Thanks for checking up on me.
I actually did BBB before ABBH1 and 2. When I’m done I plan on doing AofW. I’ll be sure to let you know which I liked.
[/quote]
Brendan, im doing AoW now and after 1/1/2 weeks of it, its fkn killer…definately get the food intake in and get plenty of sleep…what you are doing now with the log and everything and ABBH II will get you very well prepared…keep it up.
B, im impressed with the DB bench press, 100lb DB’s is awesome. Altho with strength like that in the chest, the back lifts seem a little lower than id expect…is this something you have noticed or am i off track completely, dont mean to be a prick or anything, just a query…
ive found that my lifts in bent over rows, db rows and seated rows all went up along with my bench work but i especially enjoy doing back work myself…anyway, keep it up, its good to follow your progress.
I think he means a total of 100 pounds, as in 50 lb dumbells. I’m only assuming this because 100 lb dumbells and a 130 decline barbell bench seem to be mismatched.
Then again, I could be wrong… which means major kudos.
