BROOTAL's Log

Training Training Logs
381

Quick post today

Squats:
1: 135 x 8
2: 185 x 8
3: 235 x 8
4: 285 x 5
5: 285 x 5
6: 285 x 5 (went for a set of 290 but couldnt get down to parallel without bending forward)

(3 sets of 15 leg extension afterwards for flushing)

Overhead Press
1: 75 x 8
2: 95 x 8
3: 115 x 5
4: 115 x 5
5: 115 x 5

(3 sets of 8 lateral delt raises, 100 reps of lying rear delt raises)

Rows:

1: 95 x 5
2: 115 x 5
3: 135 x 5
4: 135 x 5
5: 135 x 4 (missed the last rep and used crappy form)

Finished with 3 x 8 decline weighted crunches.

Diet:

Breakfast: 3 eggs, 2 turkey sausage, 2 Flameout, muli-vitamin, whole wheat high fiber pita, salsa on the eggs

Snake: Handful of walnuts, 2 scoops of MD, Celery

Lunch: Seasoned pork chop, asparagus, 2 Flameout

Snack: Homemeade protein bar from PN

Dinner: 2 talapie fish filets cooked in olive oil, mashed cauliflower, small serving of brown rice.

Pre-bed: cottage cheese, handful on almonds.

The foods I am eating are quality, but I need to start writing out amounts and counting cals again. For some people this is not necessary, but I have found that this is the only way I make progress. To each his own.

382

Squats:
1: 135 x 8
2: 185 x 8
3: 235 x 8
4: 290 x 5
5: 285 x 5
6: 285 x 5 (Had 5 clean reps with 190 but started to lose it on the second set so I dropped back down. My goal is to hit 300lbs by the end of June)

(3 sets of 15 leg extension afterwards for flushing)

Overhead Press
1: 75 x 8
2: 95 x 8
3: 120 x 5
4: 120 x 5
5: 120 x 5 (had to pump with the legs for the last few reps and get a spot on the last rep) Ill need to stay at this weight next workout.

(3 sets of 8 lateral delt raises, 100 reps of lying rear delt raises)

Rows:

1: 95 x 5
2: 115 x 5
3: 135 x 5
4: 135 x 5
5: 135 x 5 All reps were clean, felt strong as hell on rows today

Finished with 3 x 8 hanging leg raises and 20 minutes of sprints.

Diet:

Breakfast: 3 eggs, 2 turkey sausage, 2 Flameout, multi-vitamin, whole wheat high fiber pita, salsa on the eggs. (new staple in my diet)

Snake: Can of tuna mixed in salad dressing, cucumber

Lunch: 2 chicken breast lightly breaded with bread crumbs, mashed cauliflower 2 Flameout

Snack: Chocolate PB shake.

Dinner: Chili

Pre-bed: Handful on almonds

383

Squats:
1: 135 x 8
2: 185 x 8
3: 235 x 8
4: 290 x 5
5: 290 x 5
6: 290 x 5

(3 sets of 15 light front squats)

Bench:
1: 135 x 8
2: 165 x 8
3: 195 x 5 (started losing steam right on the first set so I dropped the weight back down…damn)
4: 190 x 5
5: 190 x 5

(3 sets of 8 incline chest flys) 10x10 push-ups

Deadlift:

1: 185 x 5
2: 245 x 5
3: 265 x 5
4: 295 x 5

Finished with 3 x 8 decline weighted crunches.

Diet:
Breakfast: 3 eggs, 2 turkey sausage patties, pepperjack cheese grated overtop wrapped in small whole wheat low carb pita.

Snack: Handful of walnuts, celery slices, 2 scoops Metabolic Drive

Lunch: Flank steak, brussel sprouts, 2 fish oil caps, Water

Snack: JB’s choc pb shake, Water

Dinner: Can of tuna mixed with and egg and moled into a burger, mixed veggies with a TBSP of olive oil, Water

John broke a PR today and hit 505 on bench (raw) which was pretty awesome to witness in person.

Edit had the wrong bench number

384

It is July!! WHERE DID BROOTAL GO!