[quote]Invictica wrote:
Where did you train? I’m stuck at a Gold’s right now, but I’m always looking for an O-Lifting Facility.[/quote]
You should contact these people, they might know considering they have a good amount of Japanese weightlifting vids:
Wednesday:
Training: work up to bench max set of 5, hit 205 for 5 then 215 for 3, incline bench 3x8 @ 135 (fail on last rep of last set), back supported row @ 100 for 4 x10 but more like 4 x 8, seated rear delt flies 2 x 10 @ 12 lb dbs, shoulder stability work
food:
Meal #1: 4 eggs, spinach, cottage cheese
Meal #2: 2 scoops orange Metabolic Drive in 10 oz skim milk, 1 banana
Meal #3: 1 can Stag chili
Meal #4: 1 serving Isopure Mass
Meal #5: Flouder fillets with kale
Meal #6: Store bought sushi and pomegranate tea
Thursday:
food!:
Meal #1: 4 eggs, spinach, 8 oz skim milk
Meal #2: 2 scoops orange Metabolic Drive in water
Meal #3: 4 eggs, 8 oz skim milk
Meal #4: 2 scoops orange Metabolic Drive in water, edamame
Meal #5: flouder filets with green beans
Meal #6: breaded chicken cutlets with rice-a-roni and a salad
Meal #7: 6 inch subway club
Friday:
Training: 70 lb dbs for 3 sets max reps (20, 8, 8), skull-crushers 3 x 10 @ bar + 40 lbs, weighted pull ups for 4 x 5 @ bw +35 lbs, seated db shoulder presses 4 x 10 @ 45 lbs, preacher curls 3 x 10 @ bar + 20 lbs, ab work, shoulder work
food:
Meal #1: 5 eggs, leftover rice-a-roni, tomato slices, 10 oz skim milk
Meal #2: 2 scoops orange Metabolic Drive in water
Meal #3: 2 scoops orange Metabolic Drive in water
Meal #4: 1 serving Isopure Mass
Meal #5: Flouder filets with green beans
Meal #6: Chinese order (pepper steak with vegetables and brown rice)
Alright just forget about the log for over superbowl weekend. not happenin.
So the gym I was “training” at for squats, (ie abusing the guest pass service) figured it out and called my buddy out on it, so no squats for a while 'till i find a suitable venue.
Monday!:
Training: Leg press work up to max set of 5 @ 5 45 lb plates each side (cept I only got four reps out here), hyperextensions for 4 x 10 @ bw + 45 lb plate, bulgarian split squats for 3 x 8 each leg @ bw + 30 lb dbs, scarecrows with light weight just for scap sake, then shoulder stability and some ab work
food to come later
food!:
Meal #1: 4 eggs, 1/2 lb ground beef
Meal #2: 2 scoops orange Metabolic Drive
Meal #3: chicken breast sandwich with mushrooms, white tea
Meal #4: 2 scoops orange Metabolic Drive
Meal #5: 1 serving Isopure Mass
Meal #6: 1 can tuna, mayo, sriracha, 1 stalk celery, cottage cheese
snack: hot dog, pomegranate tea
Tuesday:
food:
Meal #1: 4 eggs, spinach, cottage cheese
Meal #2: 2 scoops Metabolic Drive
Meal #3: 1 can tuna, 1 stalk celery, mayo, sriracha, cottage cheese
Meal #4: “Naked” Protein drink
Meal #5: first half of: 1 chicken breast, 1/2 lb ground beef with green beans and broccoli, stir-fried
Meal #6: second half of: 1 chicken breast, 1/2 lb ground beef with green beans and broccoli, stir-fried
Snacking: almonds, part of gf’s subway sub
Nice work fellas, sorry I haven’t been on in a while. Looks like things are going good, keep it up.
Hahahaa! Good to see you back!
Wednesday:
Training: work up to max set of 5 on weighted dips @ bw + 100 lbs, incline bb bench 3 x 8 @ 135 lbs, chest supported row 4 x 12 @ 90 lbs (last set more like 10), bent over rear delt flies 3 x 10 @ 12.5 lb dbs, shoulder and ab work
Food to come later…
Food!:
Meal #1: 6 eggs, spinach, cottage cheese
Meal #2: 1 can tuna, 1/2 tomato, romaine lettuce, oil and vinegar
Snack: 1 banana, beef jerky, almonds with flaxseed
Meal #3: MuscleMilk Chocolate (store-bought bottle, just ran out of whey)
Meal #4: Grilled chicken breast, salad
Meal #5: 1 banana, carrots and hummus, Homemade chicken parmesan
Pre-bed: Cottage cheese
Thursday:
Food:
Meal #1: 3 eggs, 1 sausage, cottage cheese, 1 banana
Meal #2: 1 can tuna, 1/2 tomato, oil, vinegar, mustard
Meal #3: 6 eggs, 1 sausage, 1/2 a zucchini
Meal #4: Pasta, 4 oz chicken breast, 1/4 lb ground beef, mixed salad, blueberries
Pre-bed: vegetable soup, cottage cheese, tortilla chips with salsa
Friday:
Training: 3 sets max reps flat bench db press with 70lb dbs for 24, 15, 12, skull-crushers ez bar + 40 lbs for 3x10, pullups @ bw 4x10 (10,9,7,6 and a half), db seated shoulder press 4x8 @ 50 lbs, preacher curls, shoulder work
Friday Food:
Meal #1: Naked Bottled Protein drink
Meal #2: 1 can tuna, mayo, sriracha, romaine lettuce
Meal #3: 3 scoops Grow!
Meal #4: Pasta with sausage and red sauce
Drinks: franzia
Monday:
Training: Legs
Leg Press: 4 x 10 @ sled + 180lbs
Hyper-extension: 3 x 12 @ bw + 45 lbs
Bulgarian Split Squats: 3 x 8 @ 35 lb dbs
Rotator Cuff Extensions: 2 x 10 @ 12.5 lb dbs
(shoulder and ab work)
Food:
Meal #1: 6 eggs, spinach
Meal #2: 3 scoops Grow! Whey in whole milk
Meal #3: 1 can tuna, mayo, sriracha, romaine lettuce
Meal #4: 2 scoops Grow! Whey in water
Meal #5: chicken breast stir-fried with green beans
Meal #6: 6 inch Subway club on wheat with oil and vinegar
Tuesday:
Food:
Meal #1: eggs and sausage (last of stuff in fridge)
Meal #2: 2 scoops Grow! in water
Meal #3: 1 can tuna, mayo, sriracha, carrots, tortilla chips and mango salsa
Meal #4: 2 scoops Grow! in water
Meal #5: Chicken Kebab on Naan, Roast Pork dumplings
Snack: 1 slice whole wheat toast, natural omega-3 peanut butter, 10 oz whole milk
Wednesday:
Training: Max Effort Upper Body
Weighted Dips: 35 lbs, 45, 55, 90, 100, 110 x 5
Incline Bench Press: 3 x 8 @ 145 lbs
Chest Supported Row: 3 x 10 @ 90 lbs
(Superset with)
Bent over dumbbell flies: 3 x 10 @ 15 lb dbs
Body started shaking like crazy on the last rep of weighted dips, but I managed to crank it out. I’m still making progress on the incline presses too, I’ll shoot for 3 x 10 with the same weight or 3 x 8 with 155 next week. I’ll switch back to regular bench press too on the max effort lift. Rows are a little stagnant, not too sure what to do there…
Food:
Meal #1: Naked Protein Drink
Meal #2: 1 can tuna, mayo, mustard, romaine lettuce, carrots
Meal #3: Chicken breast with green beans
Meal #4: 2 scoops Grow! in water
Meal #5: Chicken breast and green beans
Meal #6: Pasta with sausage and red sauce
Pre-bed: 2 scoops Grow! in water
FutureGL, I must compliment you on your food plan, it looks stellar, healthy, and you are getting mainly whole foods as compared to shakes. Looks like you are usually only consuming one shake a day, which is good. Keep up the good work, both of you!
[quote]tmoney1 wrote:
FutureGL, I must compliment you on your food plan, it looks stellar, healthy, and you are getting mainly whole foods as compared to shakes. Looks like you are usually only consuming one shake a day, which is good. Keep up the good work, both of you![/quote]
Thanks tmo! Yeah I’m trying to stick to whole foods except for peri-workout, but with the college schedule shakes are really convenient for in between whole meals while I’m still in class. There might be a little more shake consumption as things get busier, but I’ll sure try my best to stick to whole foods!
I’m gonna add in another leg workout today, just for the sake of volume and because I don’t have any squat facility anymore. Leg press is a hell of a lot less taxing on my CNS (I can already tell) so I might as well up the frequency. We’ll see how it goes.