There were no buns I ate one on potato roll and other with a fork (and the roll was small)
Weighed in at 193 this morning. Today was the 4th day in a row of pre breakfast NEPA walks. It really is a good way to start the morning. I wake up grab my thermos of coffee and me and the GF go for a 30min walk. When we get back home we are both wide awake and ready to get things done.
workout from 5/2
2pm-2:55
weight 193lb
clean press 160lb- 5/5/5
one arm row 70lb-8 90-6 110-15
Bent row (wide grip) 70lb-20
curls 80lb-8 90-5 70-10
jump squats 70-8/10
dip BW+44 12
pull up BW-7*was going to do 2 more sets of dips/pull ups but was getting light headed and was losing some balance so i called it a day.
5-5
weight 192.5 (amazing this isnt like 195+ with the beer that i drank this weekend.)
11:30am-12:20pm
A1.Bench 114lb-10
A2.military press 114-10
A3.squats 114-20
One arm Rows 110lb 3x10
Seated db press 50lb db’s 3x6
curls 70lb 12/8
21’s(one arm) 20lb (1 set per arm)
bent rows(wide grip) 90lb-15
dips bw+44 12/8 Bw-12
Over head squats 90lb-15
pre-black powder 1 scoop whey
during- 9 BCAA+g2
post- 2 scoop Surge 1 scoop whey 5g creatine.
5/7
weight 193
10:50am-11:45
squats 180lb-8 214-7 258-6,6 278-4,4 298-2,2 180-20
deadlift 298lb- 3x6
pull up BW 9,8
pre- black powder
during 12g bcaa (2)G2’s
post-3 scoop Surge 1 scoop Power Drive
last set of squats at 180 for 20 reps was a mistake, totally murdered me and i had nothing left for rest of the workout. Felt like vommiting… still do actually.
5-8
weight 191.5
2:45pm-3:25
weight reps
A1-Clean press 70lb 10 10
A2-overhead squat 70lb 10 10
A3-bench press 70lb 20 20
A4-calf raises bw+44lb 20 20
after that circuit i did:
B1-Front squats 120lb 10
B2-Walking lunges 50lb 20 steps
B3-Ab roller BW 30
C1-Depth jumps 10
C2-push ups 30
C3-explosive swithing lunges 20
Ended with 15 push ups with hands on basketball and 30 BW squats under constant tension… talk about a burn. Between the different circiuts i took a a few mins and dribbled the basketball around the garage. Not trying to build any strength was just hoping to boost my metabolism up.
5-9
weight 193.5
11:30am-12:40pm
Bench 120lb-8 170-5 214-4 224-3 234-1*PR 224-2 214-3
Yates row 170lb 2x10
Bent Row 170lb-7
Seated DB press 50lb db’s 6/6/5
Chin ups BW+22 6/5 BW-8
Dips BW+44 10/8 bw-11
Curls 90lb 5/4
1 arm 21’s 20lb 1 set per arm
Tricep kick backs 12lb 2x15
5-10
191
3:35-4:10
Overhead squat: 90lb 3x10 (15 jumping jacks Between sets)
Deadlift from platform: 190lb 3x10 (10 explo. switch lunges between sets)
Behind the neck press: 70lb 3x10 (15 JJ BS)
Ab roller: BW 30 25
1 leg calf raises: BW+44 2x15
pre-1scoop whey
during-g2+9bcaa
post-2 scoop Surge+5g creatine
also just started new supp called Anabolic Pump
5-12
weight-192
10:55am-11:55
Bench 170lb-7 214-5 224-2,3 214-3 170-10
One arm Row 120lb-10,8 100-12
Seated DB press 50’s 6,6,5
Pull up BW-10,8 Chin up-10
Dip BW+44 11, 11 BW-15
Pre-Black powder
During-G+9bcaa
Post-2scoop Surge 5g creatine(anyone think vanilla smells like popcorn?)
5/14
weight 191
11:05am-11:45
Squats 170lb-8 214lb-6 258lb-5 278lb-4x5 170lb-15
Deadlift 214-10 258-5,10
Short and simple even though it still took me 40 mins beucase I was sucking wind between sets.
Pre-Black powder
During-g2+9 bcaa
Post-2scoop Surge vanilla 1 scoop Powder Drive 5 g creatine+tonic water+grapefruit juice.
Broke the 190 barrier, weighed in this morning at 189lbs!!! Usually I Wouldnt talk up a supp without finishing a bottle of it but less then a week ago I started Anabolic Pump around 193. I have lost 4 lbs while trippling my carb intake.
Coming from a FFB i find the short term results to be amazing. This is the first non Biotest supp that I would recomend to anyone. Can’t wait to try AP while bulking… still got 9-16lbs to loose first.
Food for today
10am (slept in)-1 packet weight control oatmeal
-1 scoop whey
-1cup strawberries
-1 slice high protein bread
-2 Omega3 eggs
1pm 1 high fiber english muffin
1 slice high protein bread
1 orange
South beach diet TV dinner (30g pro 10g carb)
2:30 2scoop Surge
4:30 cheese stick
6:45 -avacodo+strawberry+mixed green salad
-Mixed Veggies
-Meat balls
5-17
weight-187.5(didnt eat much yesterday)
4:10-5:10
Bench 190lb 10x5
Chin ups BW+22 5x5 BW 5x5
Dips BW+44 3x8
One arm DB Row 120lb 8,8,6
Pre-Black powder
During-G2+12bcaa
Post-2 scoop Surge van+5g creatine+1 scoop whey+grapefruit juice and animal pak vits
Found out my gf of almost 2 years has probobly been cheating on me so I had alot of extra motivation(raging fury)today and did some higher volume work. Im probobly going to be in a coma tommorow from this but oh well.
HARDWORK=RESULTS
…nice guys finish last.
5-18
weight-189
9am-10:20
Back Squats 214lb 5 258lb-5 278 -8x5
Lying Leg curl 110lb 10x5
Dumbell lunges 50lbdb’s 3x8
RDL 306lb 3x6
Pre-black powder
during-g2+12bcaa
Post-2scoop Surge+1scoop whey+5g creatine+grapefruit juice
Rage was in full fury today as well…wonder if anyone heard me yelling in my garage this morning as I squated??? =)
HARDWORK=RESULTS
5-20
weight 189.5
10:45am-11:36
BB curls 80lb-5 90lb-3x5 80lb-5 75-5x5
Close grip bench 170lb-5 190lb-5/5/5/4 180lb-5x5
Reverse curls 75lb-6 69lb-6 59lb-7
French press 75lb-6 69lb-8 69lb-8
pre-black powder
during-g2+9bcaa
post-2 scoop Surge + 1 scoop whey + 5g creatine
5-21
weight-195 (was not a goodday yesterday)
2:15pm-2:55
Snatch grip dead on plat. 234 4x5
Overhead squat 120lb-2x10
Clean 120-5 140-5 160-5
ab roller - 30
5-22
weight 193
10am-11:06
Bench press 170lb-5 190lb-2x5 200lb- 5x5 190lb-1x5
Chin ups BW 10x5
Seated DB press 50lb db’s -6,6,5
One arm DB rows 120lb-8,6 100lb-8
Pre-Black powder+powderdrive
during-g2+12bcaa
post-2scoop Surge+1/2 scoop whey+1/2 scoop caesin+5g creatine+gf juice
Was out of town over the weekend.
5/26
weight:192
9:30am-10:30
Seated Zottman curls 30lb db’s- 10x5
close grip bench 170lb- 5 186lb- 2x5 196lb-7x5
reverse curls 69lb- 8
curls 89lb-6 79lb-6
French press 69lb- 10 79lb- 8 8
pre-black powder
during-9 bcaa +g2
post-2 scoop Surge+5gcreatine+6oz hawain punch+water
So over the weekend I turned 21 and visted with all my old friends and everyone I use to work with before I moved to NC.
It was nice to be asked “so do you just workout all the time?”
I was also told that i “Look healthy and rested”
And my friends I went to the beach with just a couple of weeks ago have noticed the weight ive lost since then.
And to hear my lil brother whos 5 call me mr. strongman is a great feeling… to think i havent even came close to reaching my peak
The progress keeps on going. Finished my bottle of HOT-ROX and only lost 1/2 the weight I wanted but it was my diets fault, things weren’t perfect all the time.
Going to run a bottle of Alpha Male and when its out I got 1 bottle of HOT-ROX left. Can’t wait till I get that Alpha Male feeling going.
HARDWORK=RESULTS
5-27
weight:191
12:40-1:45
A1 Bench press 186lb-4 206-4 216-5x4,1x3 206-2x4
A2 Lean away chin ups BW- 10x4 (focused on lowering really slowly)
B1 Dips BW+49lbs- 8/8/7
B2 BB Rows 170-8 190-6 170-8
pre- black powder
during-G2+9bcaa
post-2 scoop Surge+5gcreatine+10g casein
HARDWORK=RESULTS