[quote]ebomb5522 wrote:
12.15.10
Step Mill Cardio
35 minutes medium intensity
I am going to bump my cardio up to 2-3 times/week just as a little experiment. I will also eliminate a control day and my daily macros will breakdown like this: 500 carbs/300 protein/100 fat.
[/quote]
That’s close to what I’m eating, minus a bit of protein. High carbs has always treated me well, are you considering competing in BB in the foreseeable future?
[quote]Chi-Towns-Finest wrote:
[quote]ebomb5522 wrote:
12.15.10
Step Mill Cardio
35 minutes medium intensity
I am going to bump my cardio up to 2-3 times/week just as a little experiment. I will also eliminate a control day and my daily macros will breakdown like this: 500 carbs/300 protein/100 fat.
[/quote]
That’s close to what I’m eating, minus a bit of protein. High carbs has always treated me well, are you considering competing in BB in the foreseeable future? [/quote]
Yes, I am. I am going to compete in a show next fall, either September or October. I am looking at mostly NGA shows and there are a couple I have in mind. Whichever I end up doing, I will definitely be doing a show in the fall of 2011.
[quote]ebomb5522 wrote:
[quote]Chi-Towns-Finest wrote:
[quote]ebomb5522 wrote:
12.15.10
Step Mill Cardio
35 minutes medium intensity
I am going to bump my cardio up to 2-3 times/week just as a little experiment. I will also eliminate a control day and my daily macros will breakdown like this: 500 carbs/300 protein/100 fat.
[/quote]
That’s close to what I’m eating, minus a bit of protein. High carbs has always treated me well, are you considering competing in BB in the foreseeable future? [/quote]
Yes, I am. I am going to compete in a show next fall, either September or October. I am looking at mostly NGA shows and there are a couple I have in mind. Whichever I end up doing, I will definitely be doing a show in the fall of 2011. [/quote]
Awesome, have you competed before? I had a great experience with NGA, I did my first contest through them in 5-09. Make sure you do a pro qualifier because you’re going to kill the stage!
[quote]Chi-Towns-Finest wrote:
[quote]ebomb5522 wrote:
[quote]Chi-Towns-Finest wrote:
[quote]ebomb5522 wrote:
12.15.10
Step Mill Cardio
35 minutes medium intensity
I am going to bump my cardio up to 2-3 times/week just as a little experiment. I will also eliminate a control day and my daily macros will breakdown like this: 500 carbs/300 protein/100 fat.
[/quote]
That’s close to what I’m eating, minus a bit of protein. High carbs has always treated me well, are you considering competing in BB in the foreseeable future? [/quote]
Yes, I am. I am going to compete in a show next fall, either September or October. I am looking at mostly NGA shows and there are a couple I have in mind. Whichever I end up doing, I will definitely be doing a show in the fall of 2011. [/quote]
Awesome, have you competed before? I had a great experience with NGA, I did my first contest through them in 5-09. Make sure you do a pro qualifier because you’re going to kill the stage! [/quote]
Thanks bro! I hope so!
I haven’t competed yet, so I’m really excited, but at the same time want to bring it as best I can. I am pushing hard to put on a little more lean mass before the summer. One show I am looking at is the Cape Cod Natural, I believe it’s a pro qualifier.
Meal 1) 1 3/4 cups quick oats, 2 scoops TP blend, 5 fish oils, 3 g DAA (85 carbs/55 protein/5 fat)
Meal 2) Protein Pumpkin Pancakes (65 protein/85 carbs/8 fat)
Meal 3) 15 ounce yam, 5.5 ounce skirt steak, 1 tbsp olive oil (90 carbs/40 protein/15 fat)
Meal 4) 14 ounce yam, 5.5 ounce skirt steak, 1 tbap olive oil (85 carbs/40 protein/15 fat)
Meal 5) 1 cup quick oats, 2 tbsp natural peanut butter, 2 scoops TP blend (55 carbs/55 protein/18 fat)
Meal 6) 5 whole eggs, 4 slices turkey bacon, 2 slices multi grain bread, 1/2 serving potato hash (55 carb/40 protein/25 fat)
Meal 7) 2 slices Ezekiel bread, 4 tbsp power butter, 1.5 tbsp natural peanut butter (30 carbs, 30 protein, 30 fat)
Totals: 485 carbs/325 protein/98 fat
These were the meals today. 7 is more than normal, but since today was an off day, I like to break it up a bit more.
12.16.10
Cardio
Step Mill, medium intensity, 35 minutes
The added Cardio is feeling really good. Will update on any body comp changes in a few weeks.
12.17.10
Incline Bench Press
135 x 9, 185 x 9, 225 x 9,
275 x 7, 7 (2-3 reps left in tank)
225 x 7
Hammer Strength Bench Press
2 pps x 12, 12
1 pps + 25 x 12
Pec Dec + Squeeze
130 x 15, 150 x 15
Spider EZ Bar Curls
50 + bar x 9, 70 + bar x 9, 90 + bar x 8
Cable Curls
2 x 12
Dumbbell Curls
2 x 15
Barbell Wrist Curls
95 x 10, 115 x 10, 10
Behind The Back Wrist Curls
115 x 10, 10
Weighted Standing Crunch
3 x 10
Today was an overall great chest/biceps day. Incline felt amazing. 275 for 2x7 was strong, and I could have definitely hit 275 x 10 today if I were going to failure. Biceps felt good as well.
Bodyweight was at 230.2 this morning. I have maintained at least 230 as a Bw now for over three weeks, even when I weigh myself first thing in the morning.
12.18.10
Back Squat
Worked up to: (none of the sets close to failure)
405 x 9, 9
425 x 9
Leg Extensions
200 (stack) x 12, 12, 12
Walking Dumbbell Lunges
45 x 13,13,13 steps each leg
GH Raise
Bw x 9
Bw + 25 x 9, 8
Standing Single Leg Curl
3 x 13 LR
Standing Calf Raise (very controlled)
300 x 12, 12, 12
Seated Calf Raise
3 plates + 25 x 15
3 plates + 50 x 15
3 plates x 12
2 plates x 12
Today was a great overall leg day. I really wasn’t feeling great, but pushed out squats and everything else. Nothing was done to failure, squats felt very good not going to failure, even though the reps were tough at the end.
12.18.10
Back Squat
Worked up to: (none of the sets close to failure)
405 x 9, 9
425 x 9
Leg Extensions
200 (stack) x 12, 12, 12
Walking Dumbbell Lunges
45 x 13,13,13 steps each leg
GH Raise
Bw x 9
Bw + 25 x 9, 8
Standing Single Leg Curl
3 x 13 LR
Standing Calf Raise (very controlled)
300 x 12, 12, 12
Seated Calf Raise
3 plates + 25 x 15
3 plates + 50 x 15
3 plates x 12
2 plates x 12
Today was a great overall leg day. I really wasn’t feeling great, but pushed out squats and everything else. Nothing was done to failure, squats felt very good not going to failure, even though the reps were tough at the end.
12.19.10
Cardio
Eliptical HIIT
5 minute warmup
12 intervals (15 sec all out/45 sec medium)
10 minute cooldown
Just a little cardio. I think my week will now look like this:
Mon: Full Back/Abdominals
Tues: Shoulders/Triceps/Calves
Wed: Steady-State Step Mill 30-40 minutes
Thurs: Steady-State Step Mill 30-40 minutes
Fri: Chest/Biceps/Abs
Sat: Full Legs
Sun: HIIT
I have cut back a ton on the frequency and increased the volume a ton, since I will be only working every muscle group (except biceps and calves) once a week. We’ll see how this goes.
boner
[quote]bugeishaAD wrote:
boner[/quote]
I don’t wanna talk about that traumatizing experience
12.20.10
Reverse Grip Pulldowns (3-1-3 tempo)
120 x 10
150 x 12
160 x 10
T-Bar Rows (2 second eccentric, full second pause at contraction)
5 plates x 7, 7, 7, 7
Spider Lat Pulldown (3-1-3 tempo)
20 x 13 LR
30 x 13, 13 LR
Rack Pulls (high shin, really feeling weight)
135 x 10, 225 x 10, 405 x 9, 455 x 9
Back Extensions
Bw x 15
Bw + 25 x 13
Standing Rope Crunch + Pause at contraction
60 x 10, 70 x 10, 10
Weighted Situp (pause at contraction, dead stop)
15 x 10, 10
Solid overall back/abdominal day. The goal today was get in a bit more volume and really feel the weight. I hit 15 work sets, and that doesn’t count the warmups, so I would say this was successful.
Bw was 229 first thing in the morning in my boxers, so I am doing well weight wise. This time a month ago, my Bw was barely 223 first thing in the morning, and my bodyfat has not visibly increased, so a solid 6-7 lb gain. Feeling great with the increased cardio as well.
12.20.10
745 AM Morning Shake: 2 cups quick oats, 1.5 scoops greens plus, 2 scoops blend, water, ice, 5 grams fish oil, 4 glucose factor, 3 grams DAA (110 grams carbs, 55 grams protein, 5 grams fat)
10:00 AM - 12:00 PM: 3 scoops Surge Workout Fuel + 1 scoop MAG-10 + 2 scoops ANACONDA + 3500 mg l-tyrosine, 3 caps Burn (95 grams carbs)
115 PM: 16 ounces sweet potato, 8 ounces BB chili, AP pre, 4 Glucose Factor (125 grams carbs, 9 grams fat, 50 grams protein)
300 PM: 8 ounces BB chili, 1 tbsp olive oil, 1 cup brown rice, 4 fish oil (25 grams fat, 65 grams carbs, 50 grams protein)
445 PM: 3 slices ezekiel bread, 2 tbsp natural peanut butter, 1.5 scoops blend
(45 grams carbs, 20 grams fat, 45 grams protein)
700 PM: 8 ounces chicken breast, broccoli, 3/4 cups brown rice, 1/2 cup black beans, 1.5 tbsp olive oil
1000 PM 1 cup fat free greek yogurt, 2.5 tbsp natural peanut butter, 2 splenda packets (28 grams protein, 25 grams fat, 10 grams carbs)
12.21.10
Seated Dumbbell Press (3-1-2) (rest dumbbells on delts for 1 second)
80 x 7
90 x 7, 7
80 x 7
Leaning Dumbbell Lateral Raise (2-0-2)
25 x 10 LR
27.5 x 10 LR
30 x 10 LR
Bent-Over Single-Arm Cable Laterals
10 x 15, 15 LR
Behind-The-Back Shrugs (2-1-2)
135 x 15, 185 x 15, 15
Weighted Dips (3-1-X) (pause 1 second at bottom of movement)
45 x 9
90 x 7
70 x 7
Rope Pushdowns (3-1-2)
2 x 12
Single-Arm Dumbbell Overhead Extension
2 x 15 LR
Leg Press Calf Raise (tempo)
4 plates x 12
5 plates x 12
3 plates x 20
Single Leg Calf Raise
45 x 15, 15 LR
Today was a great overall shoulder/triceps/calf workout. I really tried to emphasize the tempo today instead of weight, and that is pretty clear from what I did. The dumbbell presses with the pause were very tough and the dips were especially tough with a pause at the bottom.
12.22.10
Cardio
60 Minutes Stepmill Medium Intensity
I am bumping my cardio up to 60 minutes for steady state which will be done 3 times/week. I know this seems like a lot, and it might be too much, but I’m playing around a bit with my cardio/nutrition to see if it makes a difference in my physique.
12.23.10
Incline Bench Press (rest pause)
275 x 8, 3, 1 (12 reps)
Incline Dumbbell Flies/HS Wide Chest (3-4 second negative)
45 x 12/3 pps x 8
60 x 10/2 pps + 25 x 8
60 x 8/2 pps + 25 x 8
Pec Dec Flies
120-15 x 10x7
Drop Set
150 x failure, 100 x failure, 70 x failure
HS Preacher Curl (rest pause)
2 plates x 12, 6, 4 (22 reps)
Barbell Curls (very controlled)/Rope Curls
95 x 8/60 x 12
85 x 8/60 x 12
85 x 8/60 x 12
Cable Curl In/Single Arm Machine Preacher (pulse reps)
4 x 10/25 x 12 LR
5 x 10/35 x 12 LR
drop set: 5 x 15, 3 x 10, 1 x 10/pulse reps
Pinwheel Curls/Single Arm Dumbbell Wrist Curls
55 x 10 LR/30 x 8 LR
95 x 8, 8 LR/30 x 8, 8 LR
Awesome overall chest/biceps day, despite having a slight cold/sore throat. I definitely can get more on the incline bench, but attribute that to being a little sick. 8 is still pretty good though, but I can do 10.
God I hate you and your perfect strength levels.
[quote]bugeishaAD wrote:
God I hate you and your perfect strength levels.[/quote]
<3
Today wasn’t as perfect as I would have liked, but still got the job done.
[quote]bugeishaAD wrote:
boner[/quote]
You too?
Wait, scratch that.
Damn, reading your food made me realize that I keep forgetting pumpkin puree for my pancakes. Just came from the store too. Ugh.
Congrats on the weight, seems like you’re doing well all around. Especially the awe-inspiring workouts.