Friday: Upper Body Rep
Db Bench: 75 lb for 19, 12, 8
Standing tricep ext: 4 x 8 @ 90
Pull-ups: 4 x 10 (questionable, and stagnant, need to switch)
Seated BB shoulder press: 3 x 5 @ 115
Curl drop sets
Blargh forgot to post!
umm friday was just fine dietwise, little carb-heavy towards the end, I was at an even with a buffet.
Saturday fell apart pretty nicely, definitely not logging that one. Today’s diet is good again, starting the day off with about 4 eggs, cottage cheese and a little bit of canadian bacon.
Obviously I’m still trying to figure out what I’m aiming for with my nutrition now. I think it’s strength without adding much additional weight, so carbs are allowed maybe just peri-workout?
Monday: Legs
Leg Press: 4 x 10 @ sleigh + 330
Hyper-extensions: 3 x 12 @ bw + 80
Bulgarian Split-squats: 3 x 8 @ 55 lb dbs
Leg Extensions: 2 x 12 @ 130
Knee started feeling kinda funny on the hypers, thinking that apparatus isn’t really meant for too much weight. Thinkin’ I’m gonna switch to RDLs pretty soon. Bulgarians are getting tough, but I’ll keep fighting and upping the weight. Through some quad work in just for giggles too. Good burn.
Food:
Meal #1: 4 eggs, peppers and mushrooms, fat free cottage cheese
Meal #2: 2 scoops Grow! Whey in water
Meal #3: 1 1/2 pork chops w/ mixed salad
Pre-workout: 1 sweet potato, 1 banana
Meal #4: 2 scoops Grow! Whey 1/2 scoop country time lemonade (sugars?)
Meal #5: footlong chicken bacon ranch from subway
Tuesday: food
Meal #1: 4 eggs, green peppers, cottage cheese
Meal #2: Grilled chicken, romaine lettuce, grape tomatoes
Meal #3: 1 can tuna, 1/2 tomato, oil and vinegar, mustard
Meal #4: 1 Naked Protein Drink
Meal #5: Chicken kebab, basil chicken, meatball combo with white rice
Meal #6: Beef with broccoli, wanton soup, a whole lot of Killian’s Irish Red
So obviously beer is pretty dangerous in this whole equation weight-wise. So I’m giving up alcohol for Lent! Tuesday night was Mardi Gras so had to get a lil bit out of my system, but starting today (Ash Wednesday), no alcohol for 40 days!
Wednesday: Max Upper
Bench: 135, 155, 185, 205, 215 x 5, 225 x 2
Incline Bench: 4 x 8 @ 145
(alternating sets with)
Chest-supported Row: 10, 10, 10, 10 @ 90 lbs (finally)
Bro are you from Maryland?
Well I’m not FROM Maryland per se, but yeah I go to college down here in Baltimore.
Food for Wednesday:
Meal #1: 4 eggs, tomatoes
Meal #2: 1 naked Protein drink
Meal #3: 1 can tuna, 1/2 tomato, oil, vinegar, mustard
Post-workout: 1 serving Surge, 1 scoop Grow! 4 g Creatine
Meal #5: 8 oz chicken breast, kale greens
Thats awesome bro. What Merritt you work out at? I used to be the fitness Director at one of them
Well actually it’s my partner here Xianio who’s at Merritt at the DAC. Small world though huh?
Thursday: Legs
Leg Press: 4 x 10 @ sleigh + 360
RDLs: 3 x 12 @ 135 (starting light here)
Db Step-ups: 3 x 10 @ 45 lb dbs
Leg Extensions: 2 x 12 @ 140 lbs
Food:
Meal #1: 4 eggs, green pepper, cottage cheese
Meal #2: 2 scoops Grow! in water
Meal #3: 1 can tuna, 1/2 tomato, oil etc
Meal #4: 2 scoops Grow! in water
Post-workout: 1 scoop Grow! 2 scoops Surge, 4 g creatine
Meal #5: chicken kebab, teriyaki chicken, meatball combo with noodles
Meal #6: Chicken breast on a bed of kale
Yeah…I guess were all more interrelated than we think. Keep up the hard work-both of you
Thanks man!
Friday: Upper Body Rep
Db Bench: 22, 13, 11 @ 75 lb dbs
Standing Tricep Ext: 4 x 8 @ 100, 100, 120, 110
Chin-ups: 4 x 8 @ bw
BB Seated Shoulder press: 5, 4, 5 @ 115
Drag Curls: 3 x 10 @ 50 lb bb
Swiss-ball crunches: 2 x ??
So I’m home for the weekend, getting alot of rest and trying to keep the diet reasonable. Here’s yesterday:
Meal #1: 4 eggs, cottage cheese, 1 slice whole wheat bread with chunky pb
Post-workout: 1 scoop Grow! Whey, 2 scoops Surge, 4 g creatine
Meal #2: Buffalo Chicken Salad with avocado and tomato
Meal #3: Seafood Lover’s Pizza
Meal #4: 1/2 tub Fage, blueberries, walnuts, 1 navel orange
Alright, so I’m back. Logging has been off the radar for a while as we try to get this gym thing off the ground. This weekend I went down to CIMA in Rockville to get Olympic lifting referee certified. After that, went down to Balance in DC to talk to the guys there about there business model and had a quick workout.
Little bit of rings, trying to get my back lever again.
Box jumps on 40" box, 3x8
Back squat 185 lbs, 10x2, 45s rest
Power snatch for giggles to 67.5 kg
Glute hams, 3x8
Back gave out again while waiting to be seated at a restaurant. Ibuprofen is my new best friend.
Anyway, until my back gets better, the new split is looking like:
Mon: Max Lower
Tues: BJJ
Weds: Max upper
Thurs: BJJ
Fri: Dynamic lower
Sat: Rep upper
Sun: Brunch
Ok! Monday sucked, let’s talk about tuesday.
Food!
Meal #1: 4 eggs, green pepper, cottage cheese
Meal #2: 2 scoops Grow! in water
Meal #3: 1 can tuna, 1/2 tomato, 1/2 green pepper
Meal #4: 2 scoops Grow! in water
Meal #5: Carnitas Burrito Bol (chipotle), diet coke
Meal #6: 2 scoops Grow! in skim milk, fat free plain yogurt, peanut butter, blueberries
Yeah, let’s just skip days. The weekend was bad.
Monday:
NEPA - 4 hours skiing (mostly falling and getting up). Back was really acting up after that
Tuesday:
Good mornings - 5x5 @ 50 kg
Bulgarian split squats - 3x8 +20 kg with front foot elevated, 2x8 with rear foot elevated
Amazingly, that was enough for my hamstrings to be dead today.
Wednesday: Upper Max
Incline BB Bench: 115, 135, 145, 155, 165, 175 x 5
Alt Db Bench: 8, 8, @ 70 lb, 8 @ 75 lb (def up weight on this one next time)
Chinese Style Db Row: 4 x 8 @ 75 lb
Shrugs: 2 x 10 @ 225, but kind of bs, never really done these before
Facepulls: 2 x 10 @ 110 lb
Other stuff!: So! turns out the scale here out the house is off, so I’m actually more like 185 in the morning, which means I gained about 5 lbs (and fairly lean I do believe) in the last month or so. This is a good thing.
I forgot to post this a while ago, but we did basic testing in my personal trainer class and these were my stats (about 3 weeks ago):
Height: 6’0
Weight: 185.4 (clothes on)
BMI: 25.1
Fat %: 16.9% (electronic)
There’s some other inconsequential stuff too, but this is a good benchmark.
Wednesday:
Food!:
Meal #1: 4 eggs, yellow pepper, cottage cheese
Meal #2: 2 scoops Grow! in water
Meal #3: 1 can tuna, yellow pepper, oil vinegar
Meal #4: 1 scoop Grow! 2 scoops Surge, 5 g creatine
Meal #5: 8 oz chicken breast, kale
Meal #6: Ground turkey, black beans, tomato sauce and pasta, 3 buffalo wings
Thursday: Legs
Leg press: 4 x 10 @ sleigh + 380
Romanians: 3 x 10 @ 185 (takin it easy)
Db Step Ups: 3 x 8 @ 40 lb
Only thing that’s really giving out here is grip. Leg press is getting rough though, real sore in the quads.
Food!:
Meal #1: 4 eggs, yellow pepper, cottage cheese
Meal #2: 2 scoops Grow! in water
Meal #3: 1 can tuna, iceberg lettuce, mayo
Meal #4: 2 scoops Grow! in water
Meal #5: 8 oz Chicken breast, kale
Meal #6: 1 scoop Grow!, 2 scoops Surge, 5 g creatine
Snack: some chinese food, kinda, for a sec
Friday: BJJ!
Drilled guard passes and then rolled for about half an hour. Ass handed to me pretty good, Nate’s a cool guy.
Food:
Meal #1: Chicken Burrito Bowl
Meal #2: 2 scoops Grow! in water
Meal #3: 1 scoop Grow! 2 scoops Surge, 5 g creatine
Meal #4: Leftover chicken and noodles
Meal #5: Hunan Beef, half an egg roll
And no alcohol! I saved like a bajillion calories!