BROOTAL's Log

Training Training Logs
181

DAMN!! thanks for the info. Very interesting stuff there. I will keep the whole eggs, and start adding some breakfast meat to keep the protein up. These are changes that I will need to start implementing over time. I will be on vacation next week, and then have some egg beaters that I still need to use up.

It was an off day from the weights today so I did 20 mintues of sprints on the bike. Legs are feeling a bit tight, but great overall. Threw in my jump roping at the end for good measure (I’m actually starting to get good at it!)

The extra cardio that Kinein suggested I do was a HUGE! help to the cardiovascular side of things. I don’t get NEARLY as winded doing things like sprints as I use to.

I have been using the foam roller and must say that its awesome.

The mantra ray attachment thing looks pretty awesome. I am going to give it a few weeks and see if I can’t just get a hang of the movement first. It is most likely my form and not being used it front squats.

Take care!!

182

Have a great vacation and enjoy yourself, you are doing great!

183

Yes, enjoy yourself! A great time to focus on RELAXATION. Unwind, and get some mental and physical R&R.

184

I didn’t miss my workout yesterday, I just didn’t have time to post. I made some slight changes and made sure that I used HEAVY weight for the hamstring curls instead.

Lifting:

Incline bench:

  1. 95lbs x10
  2. 115bs x 8
  3. 140lbs x 6 (2min rest)
  4. 140lbs x 6 (2min rest)
  5. 140lbs x 6 (2min rest)
  6. 140lbs x 5 (2min rest) Miss 1
  7. 140lbs x 4 (2min rest) 4 reps racked and waited 10 seconds, 2 more reps

B1)= 3 sets of 10 reps
B2)= 3 sets of 8 reps
2 minute rest after each superset.

B1)Front shoulder Raises: 25lb plate weight with both hands
B2)Decline Bench press: 120lbs

C)Variable incline/decline dumbbell press.
-45 deg incline (12 reps with 35lbs dumbbells)no rest
-30 deg incline (12 reps with 35lbs dumbbells)no rest
-flat bench (8 reps with 35lb dumbbells) no rest
-decline bench (8 reps with 35lbs dumbbells)

D) 100 reps of lateral side raises
4 set of 25 reps with 30 seconds rest in between.

15 minutes of bicycle sprints + 5 min cool down.

I have this anxiety that I am going to lose all of my gains when I am away on vacation!! Tomorrow will complete my two week “trial” period of the program. In short: I love it.

I am kind of at a crossroads of what I should do for diet when I get back and start the actual full program. It feels like I should be eating way more and trying to get much bigger. I can tell from the last two weeks, that this program would put some serious size on someone eating correctly.

But at the same time I still carry these damn handles and gut, and I don’t want to balloon up either. I have been taking in around 2500 calories a day. Should I crank this number up? Or just keep lifting hard and eating the same amount?

Thank you guys! I will def enjoy the vacation, but I

185

After having it suggested to me by Kinein, and reading up on it, I ordered JB’s Precision Nutrition tonight!! I don’t know what to expect exactly. It will be here when I get back from vacation and I’m looking forward to putting it to good use.

186

It is a great system and will give you a solid foundation and understanding of nutrition. I think you will enjoy it!

187

Agreed.

188

Vacation was awesome! My Precision Nutrition has arrived and I’m ready to start tomorrow. I have a few quick questions for anyone who has followed it.

-For the first couple weeks it says to just pick meals and from the book and not worry about calories, or macros. Since I have been eating a relatively low # of calories (2,500) should I try and watch it?

or just dive in and follow this thing exactly? When I total up what I plan to eat for a day, I’m getting closer to 3,500.

-Is there anything wrong with sticking to alot of the same meals? This would help me get an idea of exactly what I am getting each day so that when it comes time to tweaking it, I can be very precise.

Other than that, I hope everyone else had a great week and I am glad to be back an ready to train.

189

Off day from weights today.

20 minutes of sprints on bike.

First day usuing the PN level one plan.

Nutrition:
Breakfast: 3 whole eggs, 3 strips turkey bacon, 1 medium banana. glass of water, multivitamin

Shake: Peanut Butter shake, 2 Flameout, glass of water

Lunch: Chicken with squash in cream sauce. glass of water

Shake: Chocolate peanut butter bars, 2 Flameout

Dinner: Dr. Johns chili (need to replace this with something else on non workout day, but really wanted to try it.)

Before bed snack: PN pre-bed snack. Massive glass of water (chili is a bit spicy)

I am very interested to see what happens with my body over the next few weeks. I am EXTREMELY confident that I will have no problem being compliant at least 90% of the time as the plan calls for. I want this bad and I am willing to do this exactly how it calls it. The whole kit is really awesome.

Thanks to Kinein for the heads up to the system.

Is is ok to do 15 minutes of sprints 5 days a week? The only time I can do this is directly after lifting. I dont feel tired or run dwon but want to make sure I wont be hindering progress.

Thanks guys!

190

I think 15 minutes of sprints 5 days a week are okay ~ Mainly it depends on where you are doing it and… just like you have advanced and now grasp progression more personally. Sprinting is very similar.

The same mind muscle connection if nurtured can lead to more effective sprint sessions. Though with that in mind. If you knew how to properly recruit your legs hips upper torso more effectively — I would worry because then maybe you could hurt yourself. But I don’t think the chance is high where you are right now in your cardio experience.

If you note any shinsplints ~ Switch to a row machine, cycling, ellipticals.

191

Lifting:

Incline bench:

  1. 95lbs x10
  2. 115bs x 8
  3. 135lbs x 6 (2min rest)
  4. 135lbs x 6 (2min rest)
  5. 135lbs x 6 (2min rest)
  6. 135lbs x 6 (2min rest)
  7. 135lbs x 6 (2min rest)

Weights went down after taking a week off

B1)= 3 sets of 10 reps
B2)= 3 sets of 8 reps
2 minute rest after each superset.

B1)Front shoulder Raises: 25lb plate weight with both hands
B2)Decline Bench press: 115lbs

C)Variable incline/decline dumbbell press.
-45 deg incline (10 reps with 35lbs dumbbells)no rest
-30 deg incline (10 reps with 35lbs dumbbells)no rest
-flat bench (10 reps with 35lb dumbbells) no rest
-decline bench (10 reps with 35lbs dumbbells)

D) 100 reps of lateral side raises
4 set of 25 reps with 30 seconds rest in between.

15 minutes of bicycle sprints + 5 min cool down.

Nutrition:
Breakfast: 3 whole eggs, 3 strips turkey bacon, 1 medium banana. glass of water, multivitamin

Shake: Peanut Butter shake, 2 Flameout, glass of water

Lunch: Chicken with squash in cream sauce. glass of water

Shake: Chocolate peanut butter bars, 2 Flameout

Workout: Surge

Dinner: Dr. Johns chili, green tea

I have made another 4 days worth of these same foods. I plan on eating very close to the same thing everyday. for at least the first couple weeks.

192

Lifting:

Hamstring Curls:

  1. 25lbs x10
  2. 45bs x 8
  3. 70lbs x 6 (2min rest)
  4. 70lbs x 6 (2min rest)
  5. 70lbs x 6 (2min rest)
  6. 70lbs x 6 (2min rest)
  7. 70lbs x 6 (2min rest)

B1)= 3 sets of 10 reps
B2)= 3 sets of 8 reps
2 minute rest after each superset.

B1)Good Mornings: 50lbs
B2)Reverse Hypers: No weight

C)Back Extensions
-No wieghts

D) 100 reps of light hamstrings curls
4 set of 25 reps with 30 seconds rest in between.

15 minutes of light steady state to get blood flow through the legs.

My workouts this week have all pretty much sucked. I now hate taking a week off. Looking in the mirror it looks like I did lose a bit more fat though. I am not going to count this week as the start of the program and will officially start the first phase next week.

My workouts this week have been mostly just getting back into the swing of things. I am getting nervous about eating a higher number of calories again, (been averaging around 3300 as compared to my 2300 2 weeks ago) but I am going to run this PN thing for better or for worse, at the very least I know the stuff I am eating is good for me.

193

Close grip Bench:

  1. 75 x10
  2. 95 x 8
  3. 115lbs x 6 (2min rest)
  4. 115lbs x 6 (2min rest)
  5. 115lbs x 6 (2min rest)
  6. 115lbs x 6 (2min rest)
  7. 115lbs x 6 (2min rest)

B1)= 3 sets of 10 reps
B2)= 3 sets of 8 reps
2 minute rest after each superset.

B1)Barbell Curls: 50lbs
B2)Skulls Crushers: 50lbs

C)Rotating Curls
-25lbs dumbbells

D) 50 reps preacher curls
50 reps of tricep extensions

Looking forward to cooking up a massive amount of food for the week.

194

Give it your best! I expect good things through Fall and into Winter.

195

Long post today so that I include yesterdays leg workout.

Workout:
Back squats: 2 minutes rest between each set.

  1. bar x 6 reps
  2. 95lbs x 6 reps
  3. 115lbs x 6 reps
  4. 210lbs x 6 reps
  5. 210lbs x 6 reps
  6. 210lbs x 6 reps
  7. 210lbs x 6 reps
  8. 210lbs x 6 reps

(legs are feeling stronger again after taking off from training.)

Super sets:
B1: Leg extension: 10 reps @ 75lbs
B2: Front Squats: 8 reps @ 120lbs
2 minute rest

Leg extension: 10 reps @ 75lbs
Front Squats: 8 reps @ 120lbs
2 minute rest

Leg extension: 10 reps @ 75lbs
Front Squats: 8 reps @ 120lbs
2 minute rest

Isometric Bulgarian split squats:
3 “sets” of 30 second holds on each leg. (these are seriously hard as hell. By the last ‘set’ my legs are shaking like crazy. I still havent been able to move up in weight yet from a 35lb dumbbell)

100 squats with an EZ curl bar

Todays workout.

Pull-ups

  1. 6 reps
  2. 6 reps
  3. 6 reps
  4. 6 reps (started pumping the legs on the last few)
  5. 4 reps (2 assisted up, controlled lowering)
    2 minute rest periods

Supersets:
B1) Incline bench supported rows (65lbs) dumbbells x 10 reps
B2) Bent over barbell rows with reverse grip (95lbs)x 8 reps

2min rest

B1) Incline bench supported rows (35lbs) dumbbells x 10 reps
B2) Bent over barbell rows with reverse grip (95lbs)x 8 reps

2min rest

B1) Incline bench supported rows (35lbs) dumbbells x 10 reps
B2) Bent over barbell rows with reverse grip (95lbs)x 8 reps

(decided to use the reverse grip row because I am terrible at it and want to get better at it over the next 4 weeks of this first phase)

One arm Barbell rows

  1. (45lb bar + 35lb plate) 3x8 each arm 1 minute rest
  2. (45lb bar + 35lb plate) 3x8 each arm 1 minute rest
  3. (45lb bar + 35lb plate) 3x8 each arm 1 minute rest
    (felt super strong today with these)

100 shrugs holding 10lbs dumbbells.

15 minutes steady state bike ride to help with recovery from yesterdays leg workout. Even those this has been advised against. I find that personally if I do light leg excersie the day after a brutal leg workout, they feel better and the soreness goes away more quickly.

This was the first full day of eating PN style with full compliance. I will eat this exact menu every workout day, for the next 2 weeks. I also have a menu for non workout days that consists of some differnt foods. I want to note that the during the first phase I am not supposed to “count calories” but I am tracking them to see what I am taking in so that I can make changes after my two weeks of comliance. I did not choose these foods in order to provide certain macros or calories.

Breakfast: 3 eggs, 3 slices turkey bacon, 1 Flameout cap, 1 piece of fresh fruit (banana), vitamin.

Snack: Peanut butter chocolate shake, 1 Flameout

Lunch: Chicken and squash in cream sauce, 1 Flameout

Snack: Chocolate peanut butter bar, 1 Flameout

Workout: Surge

Dinner: Dr Johns chili

Pre-bed: Pre bed snack, 1 Flameout.

Water is consumed with every meal except breakfast which is crystal light.

All meals are directly from the gourmet nutrition cookbook and are made EXACTLY how they are called out.

Breakdown:
Calories: 3299
Protein: 322 grams
Carbs: 193 grams
Fats: 136 grams

I find that cooking 4 days worth of food is easier than trying to cook this stuff everyday. ( I have been experimenting and trying different foods.)

Any suggestions are appreciated.

Kinein- once again thanks for the help and suggestions. There is no doubt that great things are to come in the fall and winter.

196

[quote]laroyal wrote:
Whole eggs are your best bet with the lean meat and I would use a lean red meat because it is higher in Tyrosine than ham or turkey. Turkey since it is higher in tryptophan is ideal for you late meal as it promotes good sleep.

Dr. Robert Itchiness, a cardiologist in New York city specializing in metabolic disorders, has treated over 8,000 patients.

[/quote]

Dr. Robert Itchiness… WTF?? Strangest surname I’ve heard in a while ;o)

I’d agree with laroyal here. Real eggs are the business. I’m readin “150 Healthiest Foods” by Jonny Bowden at the minute and he hasn’t had an egg white ommelette since 1983.

Sorry for hijacking the thread.

Have I missed the before pics? Keep up the good work. I’ll try and follow your blog a bit closer now.

197

Thanks for stopping by and I look forward to any input you may have.

Here is an original picture…

198


here is a current…

199

Off day from weights

Nutrition for today:

Breakfast: 3 eggs, 3 slices turkey bacon, 1 Flameout cap, 1 piece of fresh fruit (banana), vitamin.

Snack: Peanut butter chocolate shake, 1 Flameout

Lunch: Chicken and squash in cream sauce, 1 Flameout

Snack: Mixed nut bar, 1 Flameout

Dinner: Pecan crusted Salmon with spinach

Pre-bed: Pre bed snack, 1 Flameout.

Compliance to PN: 100%

Totals
calories: 2992
Protein: 283g
Carbs: 100g
Fats: 169g

200

Okay no more posing with your fists facing the camera. Try rotating your fists inward and slighting more while doing that and see if you can feel your biceps bulging more.

Do you think it is possible you can start posting videos of yourself doing your workouts. I’m curious.

Also you do know that the old pic and the current pic are at different angles, along with the fact one is closer and the other is farther away.

Better lighting along with back shot and side shot. I remember your update pics from like a month or two ago and then i examined your newest pic and noticed how much floor I was seeing.

Don’t take misleading pictures!