I forgot to bring food to work because I was running late.
My dad texts me at work to say my grandma has leukemia… I’m sure he means well but that’s not something you text. Call me after work or something.
Then my lunch was earlier than it usually is. I ate when I wasn’t hungry, then became famished at 3 and only had almonds to eat. I think I ate a whole cup of them today. Probably too many carbs.
Then 30 mins before I get off/go to the gym, my stomach started cramping up. Right at 6 I ran to the bathroom… we’ll leave it at that.
I went to squat, my wrist was hurting like a mofo and I couldn’t hold the bar as I usually do (close grip, low bar). This threw my setup off completely.
I just did a carb up from Fri 7pm to Saturday 7pm. At the gym on Fri I drank a gatorade after failing to pull some easy deadlift reps.
Came home, drank a shake. Then ate 4 bowls of frosted flakes.
Next day had an onion bagel with cream cheese. Then had a chocolate chip and blue berry bagel later that day (no cream cheese). Also ate a whole Jacks pepperoni pizza.
I was so tired all day from all those carbs I didn’t do shit. Back to WS4SB Monday. I also am revamping my diet. I was getting on average 2500 cals a day, but only averaging 150-200g/protein. I am not sure if the raw eggs I was drinking were even being absorbed as protein since everyone is telling me they aren’t (o4 only 50%). Also, I was really only eating 3 meals a day and just snacking on nuts/cheese for calories.
I just bought some ON Pro Complex. As long as it doesn’t taste like ass, I’ll be drinking a shake with that, PB, and cream for breakfast. Meal 2 will be hardboiled eggs and cheese. Meal 3 will be 6-8oz meat & cheese plus veggies. Meal 4 will be more of a snack (nuts). Meal 5 on work out days will be just a whey shake +20g carbs (I know, not the AD, but I was told that 20g carbs PWO will be automatically absorbed by the muscles and wont count) or meal 5 will be 6-8oz meat * cheese with veggies and a snack of nuts or something later. Then meal 6 (if workout day) will be 6-8 oz meat & cheese and veggies).
Pathetic Bench
135x5, 145x5, 175x1 (warmups)
185x5
190x3 (got stuck on the 4th rep)
195X2 (got stuck on the 3rd rep)
Oh well, its going to take time to get it back
DB Incline
50x15, 50x14
HS Iso Row / DB Incline Rear Delt Fly Superset
270x12 / 10x10
1-arm:
160x12 * PR / 10x10
170x10 / 10x10
180x8 / 10x8
HS Shrug
90x15
180x12
230x8
DB Hammer Curl (alt)
35x8
DB Curl
40x8
Plate Curl
15
Im just noting my current ‘maxes’ based off a 3/5rm. I am not taking into acct my old deadlift PR, mainly because that was over 6 months ago, with chalk, training deadlift regularly, and I have yet to get that back.
[quote]gabex wrote:
Down 4lbs from Mon. Must be the glycogen and water.
ME Squat
barx5, 95x5, 135x5
195x5, 195x5, 205x5
215x3, 225x3 … and I couldve prob gone a few more, but I wanted to save some room to improve on the lunges
[/quote]
Why “save room” for the lunges? Isn’t the lunge an accessory exercise to the squat? The point of an ME exercise is to apply max effort. If you can do more on the ME, then you should probably do it. I don’t think it’s a good idea to hold back for another exercise… especially something like lunges.
Oh, and good fucking job on that last squat workout!
[quote]goochadamg wrote:
gabex wrote:
Down 4lbs from Mon. Must be the glycogen and water.
ME Squat
barx5, 95x5, 135x5
195x5, 195x5, 205x5
215x3, 225x3 … and I couldve prob gone a few more, but I wanted to save some room to improve on the lunges
Why “save room” for the lunges? Isn’t the lunge an accessory exercise to the squat? The point of an ME exercise is to apply max effort. If you can do more on the ME, then you should probably do it. I don’t think it’s a good idea to hold back for another exercise… especially something like lunges.
Oh, and good fucking job on that last squat workout!
[/quote]
Eh. I know, I know… I was just stuck at the same weight/reps on lunges and wanted to try to break it.
And thanks for the comments. Appreciate to know someone stopped by…
Thick bar curls 10x3
EZ bar curls 8x3
Calf Raises 20x1, 5x3
DB Hammer curls 10x3
Calf Machine 100x5 increasing to 200x5 back down to 100x5 no rest
Forearm curls 20x2
Rope pushdown 15x3
Plate Curls 15x3
DB Curls 15x3
Had acute bronchitis all week. Started the ‘z pak’ on saturday and spent the weekend binging on cough syrup/codeine.
Upper ME
Bench warmup: 135x5, 145x5, 175x3, 185x1
Bench: 190x4 fuck i hit the supports and it through me off
Bench: 185x3 again… ended set early
Bench: 180x3 and just felt fatigued.
More or less decent considering Ive been sick for a week.
DB Incline
50x15, 45x20
HS Iso Row / DB Incline Rear Delt Fly Superset
270x12 / 10x10
1-arm:
160x12 / 10x8
170x10 / 10x8
180x8 / 10x8
I have had a horrible weak. My power steering in my car went out and I had no choice but to dive my car anyways because I had to get to work. It then broke down on me on the way home from work. I am currently without a car and trying to decide if I want to put money into this car that I have had for over 6 years (my first car) … which already has some problems with it… or get a beater for $1000, or get a new car.
I missed upper RE. I might, might, try to get into the gym today and just do arms. I don’t want to do too much because I plan on getting back in on Monday for upper ME.
