Thursday:
Training: Legs
Leg Press: 4 x 10 @ sled + 270 lbs
Hyper-extension: 3 x 12 @ bw + 45 lbs
Bulgarian Split Squats: 3 x 8 @ 40 lb dbs
Leg press is actually the same as last time, I just added it up wrong last time. Kept pretty much everything the same, still looks kinda bare though. Upped Bulgarians by 5 lbs and it felt alright.
Thursday’s food:
Meal #1: 3 scoops Grow! in 2% milk, half a muffin, half an orange
Meal #2: 1 can tuna, 1 stalk celery, mayo, sriracha
Meal #3: 2 scoops Grow! in water
Meal #4: 6 eggs, spinach, sriracha
Pre-workout: Leftover pasta, 1 orange
Meal #5: 2 scoops Grow! in water
Meal #6: Grilled Chicken with basmati rice
Arghhh… okay I’m going to start logging again.
Today is what feels like day 25 in the squat cycle. More on that and my lower back fatigue later…
Morning weight - 168.6 lbs
9:30 AM - 3 eggs microwave scrambled w/ whole milk. Bowl of kashi w/ whole milk
10:30 AM - cup o’ coffee w/ whole milk
2 PM - Chicken gyro w/ french fries and diet Pepsi
4 PM - Handfuls of almonds, cup of green tea, 2 scoops Metabolic Drive
5 PM - Odwalla bar
9 PM - Chicken w/ broccoli and rice
Some bit of drinking
1 AM - Combos… delicious
So here’s the update. I’m in the middle of a squat cycle and I’m eating as dirty as I can until I get up to 170 solid. Then a mini cut to get me back down to lean and sexy. Also, my thighs have gotten so big that I can’t really move in my pants. I also may have split a seam on my dress slacks yesterday…
Workout for Friday:
Drop snatches - 4@40 kg, 3@50, 3@60, 3@68, 2x2@72
Back squat - 5@75, 4@90, 3@105 w/ pain, 2@120, 1@133 w/ fail and popped back
10 min speed bag work
[quote]XiaoNio wrote:
Arghhh… okay I’m going to start logging again.
Today is what feels like day 25 in the squat cycle. More on that and my lower back fatigue later…
Morning weight - 168.6 lbs
9:30 AM - 3 eggs microwave scrambled w/ whole milk. Bowl of kashi w/ whole milk
10:30 AM - cup o’ coffee w/ whole milk
2 PM - Chicken gyro w/ french fries and diet Pepsi
4 PM - Handfuls of almonds, cup of green tea
So here’s the update. I’m in the middle of a squat cycle and I’m eating as dirty as I can until I get up to 170 solid. Then a mini cut to get me back down to lean and sexy. Also, my thighs have gotten so big that I can’t really move in my pants. I also may have split a seam on my dress slacks yesterday…[/quote]
YES! The triumphant return! And pants splitting!
Friday:
Training: Repetition Upper Body
Db Flat Bench: 19, 10, 9 @ 75 lbs
Skull-crushers: 3 x 8 @ EZ-bar + 50 lbs
Pull-ups: 10, 10, 8, 8 @ bw
Seated Db Shoulder Press: 10, 10, 8, 6 @ 50 lbs
EZ-bar Preacher Curls: don’t remember weight, basically just drop sets to inflate (hey that rhymes)
Everything felt great today, started sipping Gatorade through the workout to get some glucose back in the system. As a result I felt much more dialed in later on. Stickin’ with 75s next week on the benches. I’ll probably rotate the rest of the exercises though.
Friday Food:
Meal #1: 4 eggs, spinach
Meal #2: Shake n’ bake chicken with broccoli and romaine lettuce
Meal #3: 1 can tuna, carrots, mayo, sriracha
Meal #4: Beef Curry w/ carrots, green peppers and potatoes, 1 banana
Peri-workout: gatorade, 2 scoops Grow! Whey in water
Meal #5: 6 oz Swordfish, spinach
Snacks: strawberry frozen fruit bar, trail mix
Saturday:
So I’m pretty sure I strained my back on friday. Probably something to do with a 3x per week squatting, anterior pelvic tilt and tight hamstrings. Suffice to say, I’ll be stretching a little more seriously.
The debate is, since I’m not going to be doing a ton of lower body volume anymore, what’s the point in eating dirty. I think while I take some time, I’ll move back into full body training. I’d also like to do a mini V-Diet cycle. I’m not sure whether to do that starting now or after a week of switched up training.
Anyway, on Saturday we went up to a strong man comp/fitness competition north of Philadelphia. It was entertaining, but I’m not going to say I ate well at all.
9 AM - sausage, egg and cheese muffin, coffee
12 PM - Philly cheese steak, onion rings, diet pepsi
3 PM - Free fitness expo swag shakes, juices and granola
7 PM - Popeye’s 3 piece, biscuit, diet coke
9 PM - 5 wings
11 PM - 20 g whey w/ whole milk
So, it’s 11 AM on sunday. What to do?
Sunday 2/15
11 AM Kashi go lean w/ whole milk, daily multi, 3x fish oil caps
2 PM - 2 scoops Metabolic Drive w/ flax seed, cup of coffee
5 PM - 3 scoops Surge
8 PM - 2 chicken breasts, 2 slices of Joe2 Hawaiian pizza, small serving of quinoa and kale
10 PM - beef jerky
11 PM - Some number of drinks
Workout - light upper body
Barbell pushups, 3x for reps - 40, 33, 25
Chinups - 4x8
Face pulls - 4x8 @ 100 lbs
Military press - 8@95, 8@115, 6@115
5 min jogging on elliptical next to girlfriend
10 min speed bag work
Sunday:
Food:
Meal #1: 3 eggs, sausage, cottage cheese,
Snack: 1 sesame bagel, cream cheese, 1 apple
Meal #2: Whole wheat pasta with meat sauce and vegetables
Meal #3: Odwalla Protein shake
Meal #4: 2 scoops Grow! Whey in water
Meal #5: Leftover beef stroganoff (about 6 oz beef shoulder)
Monday: Legs
Leg Press: 4 x 10 @ sleigh + 290 lbs
Hyper-extension: 3 x 12 @ bw + 55 lbs
Bulgarian Split Squats: 3 x 8 @ 45 lb dbs
Rotator Cuff Extensions: 20, 15 @ 10 lb db
Ab and shoulder work
Monday 2/16
Pulled a beginner westside dynamic day since I can’t really do heavy pulls or squats right now.
Back squats 10x2 @75 kg
Reverse hypers 3x8
Single leg squats 4x10
Chinese rows 6@60 lb, 65, 70, 75, 80
Shrugs 15@40 kg, 50, 55
Food:
10 AM: kashi w/ whole milk, fage w/ berries
12 PM: Steamed buns, whole milk, fish oil, daily multi
3 PM: Almonds, Fage w/ berries
5 PM: Pre workout shake + BCAA’s
6 PM: Surge
8 PM: crackers w/ hummus, more steamed pork buns
9 PM: 3 Eggs
10 PM: Cookie w/ soy milk
Monday: Food
Meal #1: 3 eggs, sausage, cottage cheese
Meal #2: 1 can tuna, 1/2 tomato, oil and vinegar, mustard
Meal #3: 3 Jumbo eggs, half a tomato, mushrooms, red pepper, onions
Snack: 1/4 bagel with peanut butter, 1 banana
Meal #4: 2 scoops Grow! in water
Meal #5: Chicken breast and kale
Meal #6: 2 scoops Grow! in skim milk, plain yogurt, 1 banana
Meal #7: Gf made salad (romaine lettuce, apples, toasted almonds, red pepper) and leftover beef stroganoff (about 4 oz beef shoulder)
Tuesday: Food
Meal #1: 2 eggs, 1/2 serving myoplex in 2% milk with strawberries (total about 35 g protein here)
Meal #2: 2 scoops Grow! Whey in water
Meal #3: 1 can tuna, 1/2 tomato, onion, red pepper, oil and vinegar, mustard
Meal #4: 2 scoops Grow! Whey in water
Meal #5: 1/2 lb ground beef with tomato, mushroom, red pepper, onion and green onion, and mabonasu sauce
Meal #6: About 1 lb pot roast with mixed veggies
And when did you buy BCAAs?!?
They were handing out swag at the Strongman comp. Lots of free protein powders. One has NO and BCAA’s in it.
Tuesday, 2/17
9 AM: Fage w/ berries & granola, whole milk, daily multi & fish oil
11 AM: Cookie w/ soy milk
1 PM: 2 pieces of lasagna
4:30 PM: Can o’ progresso soup
7 PM: 2 pieces of lasagna, Chicken/kale/red pepper sandwich on whole wheat
11 PM: 1 scoop Metabolic Drive, 3 eggs
I realize my diet is kind of shit. It’s gonna be like this until I get a good work/workout schedule.
I think I count a whole 80 grams of protein in that one…
Wednesday: Training
Max set 5 on bench: 135, 145, 155, 185, 205, 215 x 3
Incline Bench: 3 x 8 @ 155 (8,7,5)
Chest Supported Row: 4 x 10 @ 90 (10, 10, 10, 8)
Bent-over Rear Delt Flys: 3 x 12 @ 15 lb dbs
Hanging Leg Raises: 3 x 8 (can’t get mah legs all the way up yet)
Wednesday: Food
Meal #1: 6 eggs, spinach, fat free cottage cheese
Meal #2: 2 scoops Grow! in 12 oz skim milk
Meal #3: 1 can tuna, 1/2 tomato, oil and vinegar, mustard
Pre-workout: half a slice of wheat bread and peanut butter, some orange drink
Meal #4: 2 scoops Grow! in water, 1 pack NO BCAA protein packet thingy from Xiaonio
Meal #5: 1/2 lb ground beef with peppers, mushrooms and carrots
Meal #6: Beef curry with added chicken breast
Thursday: Legs
Leg Press: 4 x 10 @ sleigh + 310 lbs
Hyper-extensions: 3 x 12 @ bw + 70 lbs
Bulgarian Split-Squats: 3 x 8 @ 50 lb dbs
Food:
Meal #1: 4 eggs, spinach, fat free cottage cheese
Meal #2: 2 scoops Grow! in skim milk
Meal #3: Chicken taco salad
Meal #4: 1 can tuna, 1/2 tomato, red onions, oil and vinegar, mustard
Meal #5: 2 scoops Grow! in water
Meal #6: 2 Chicken Kebabs with a lil yellow rice
Let’s see if I can remember…
Wednesday 2/18:
10 AM: Kashi go lean w/ whole milk
12 PM: 2 Tilapia filets w/ broccoli, half grapefruit
3 PM: Fiber crackers with peanut butter and jelly
4 PM: Pre workout shake
5 PM: Post workout shake
6 PM: Odwalla bar
8 PM: Irish Banger sub w/ mashed potatoes, crab dip
11 PM: 2 nyquil
Workout:
Dips for 5, BW, +45, +70, +80, +90, +115x3
Incline bench, 155x8,6,5
Chest supported row, 4x8@90lbs
Rear delt flys, 3x12@15 lbs
Hanging leg raises, toes to hands, 3x10
Snatches to 70 kg,
30 min Speed bag and heavy bag work
Thursday 2/19
12 PM: Turkey sandwich w/ salad, coffee
3 PM: Few servings dried cranberries
4 PM: Fiber crackers w/ almond butter and jelly
5 PM: Reuben crepe
10 PM: Few servings almonds
11 PM: 13 oz burger with all the fixings, 2 rolling rocks
NEPA
little bit of swimming, a lot of walking