8/10
192
192lbs… wth I gota start making a food log.
i lost 2 pounds eating the following
prebreakfast-whey shake
breakfast-
+slice toast with jelly
+2 whole omega3 eggs
+4oz cheese
+3 strip Center cut Bacon
+strawberries/blueberries
pre-NO shotgun (16g protein)
during-3scoop Aftershock(35gPro 35g-carb)+g2
Post-1scoop glycomaize(35gcarb) 2scoop ON whey (48g pro) Banana
Lunch-1.5lb chicken breast+13oz of peas+2 Flameout
afternoon shake-
1scoop ON whey (24g pro)
1scoop BSN dessert prtein blend (20g pro?i think)
2 Flameout
dinner-
HUGE turkey burger on two slices whole wheat toast slice of cheddar cheese
Spinich salad+olive oil/vinegar+parm cheese
Night snack
Small protein bar(10g pro)
4tbs “Naturally More” PB (20g protein)
**Any suggestions on where the right place to add in more cals would be and what kind of calorie(fat/carb/pro)?? Im trying to gain weight but it seems everytime the weight goes up a little it just drops back down the next day.
I do almost no cardio except an occasional walk around the pond with my gf if you want to count that. I wanted to be 200+ by the end of Aug before I cut again.
8/10
Worked abs for about 20 mins today, other than that its just stretching some and EATING.
(This is strong…)
7/11
1:10-2:15
193lb
Chest/tris
pre-N.O. shotgun
Decline Wide bench 120lb-10 170lb-8 200lb-6
Flat Bench-220-5 230-5,5,3
Decline DB Bench 60’s-12 60’s-11,8
Chest flys 25’s-15 30’s-15
During-G2+9bcaa+ Power Drive
French press 90lb-8,9,7
Decline skull crushers 60lb-12,9,8
Tricep kickbakcs 10’s-2x13
post-3scoop afterschock
My triceps got one hell of a working today. My bench went up today from 220x5-230x5. Thats the first increase ive seen in that in a while. All this eating must be paying off even if im only up a couple poounds.
8/12
193lb
12:05-1:10
Deadlifts 220lb-5 314-5 354-3 394-2 424-1,1PR* 394-5,4
Wide pull ups BW-12,9,8
Bent row- 140lb-2x11 120lb-1x17
Close grip chin BW+25lb-4,3 BW-5*grip failed had no strength left.
pre-NO Shotgun
during-g2
post-2 scoop glycomaize 15 min later 2scoop ON whey+5g creatine and 1/2 a banana
8/13
192… damn lost a pound eatin-3bacon cheeseburgers and a lb of veggies for dinner
along with like 3500 other cals
11:10-12:10
Squats-170lb-5 220-5 270-5 300-2x10, 8
Leg curls-100lb 2x12,11
Leg ext 125lb- 3x15
1leg calf raises bw+50 2x14
2leg calf raise bw+50-25
(BUUUUUUUUUUURRRRRNN!!!)
I always like to finish with a pump so I did
Leg ext 75lb-20
squats(no lockoutATG) 170lb-10
Squats BW-(atg no lockout)-30
*no rest between exercises
pre-NO shotgun
during-g2
post-3 scoop after shock+banana
AMAZING workout weights pretty much stayed the same but everything went up by 2 reps. I actually fell walking up the garage steps after my workout, so my mission of wearing out the legs worked well. Gona go smash a bunch of food then probobly soak my legs in some epsom salts to combat the DOMS.
This was lunch about an hour after my pwo shake.
Ground turkey burrito with onion, cheddar cheese,salsa.
2 slices high protein toast with ground turkey, colby jack cheeese and each slice has a different BBQ sauce
TON of green beans.
Well today is rest/abs day. Worked abs for aobut 20 mins today and now just resting and eating. Bought the new Madden today so i should be entertained. BTW weight = 194lbs this morning
8/15
194lb
11:20-12:15 (got a phone call and took my time between sets)
Decline wide BP- 120lb-10 170lb-10 200lb-12,12
Flat bench 230lb-5 250lb-1 260lb-1*PR 170lb-FAILED
Decline DB press- 70’s-12,12,10
Chest flies- 30’s- 2x15
I was bored at the end of my workout waiting for my gf to finish so I did some cleans-180lb-1 190lb-1 200lb-1,1
pre-NO shotgun
During-g2+Leukix-mailman delivered it today while i was in the garage working out so i took some.
post-3scoop after shock
Decided to max out on the bench today and broke my old pr by 20+ pounds! Almost had 270, probobly could get it if I wasnt worn out already.
8/15
6:07-6:35
Close grip bench- 170lb 2x10
French press 80lb-12,11,10
Declined skull crsuhers 60lb-3x12
tricep kick backs 10’s-15,13
pre-ON whey shake+Leukix(leucine rich bcaa +arginine)
during-water
post-1 scoop ON whey
ate dinner like 40mins after whey shake.
8/16
195lb
11:13-12:10
Squats-170lb-5 220lb-5 270lb-5 300lb-3x10
Leg curls 100lb-13,13,12
Leg ext 125lb 3x15
1 leg calf raises bw +50-2x15
pre-no shotgun
during-leukix+g2
post-3scoop afterschock
*Vommited at the end of my workout took a shower and then drank my pwo shake.
300lbs for 3x10 was a goal of mine recently and I reached it alot faster than i thought I would.
8/16
195lb
6:20-7:00
standing bb curl 80lb-5 90lb-6 100lb-5,4,3
one arm preacher curl 30lb-12,12,10
seated db alt curl 20’s-2x15
ez bar preacher curls 55lb-14,10
close grip preacher curls 35lb-25
pre-no shotgun
during-G2 + leukix
Post-2scoop ON whey +5g creatine+v8 blueberry poemegranite juice and a whole banana
Video of first set of squats yesterday(8/16)
[video]934[/video]
300lb x10
8/17
193.5
12:15-1:10
Deadlift 220lb-5 314lb-5 354lb-3 399lb-5,4,3
Wide grip pull ups BW-13,10,7
Bent row 140lb 2x12 120lb-17
Pre-no shotgun
during-g2+leukix
post-3scoop aftermax
PM workout
6:05-6:35
Military press 135lb- 8,5,6
Arnold press 45’s- 9,9,7
Side laterals 10’s 15,10
Bent over rear flys-10s 2x15
Pre-noshotgun
during-leukix
post-2scoop aftershock
Think my shoulder volume is to high probobly just going to add some OHP and laterals to my back day and drop the shoulder workout.
8/18
weight 196lbs (weight as of 8/2- 189lb)
Funny thing is… I feel as if im leaner now. Hopfully will hit 200lb by end of month. Might keep bulk going to 205-210 depends how things go.
Today is off day from any real lifting. Just going to do some abs/jump rope/plyos in the garage today then more eating and resting.
Can’t wait to do another b4/after comparision. My moms supposed to be findin me some pics of me at 5’9 and a ROUND 250lb
HARDWORK=RESULTS
Dinner from last night… yum.
8/19
195lb
9:45-10:45
Decline wide bench- 120lb-10 170lb-5 200lb 2x12
Flat bench 240lb-3x4
Decline DB bench 75’s 2x8 Flat db bench- 1x8
Chest flys 35’s 15,13
pre-NO shotgun
during-g2+leukix
post-3scoop aftermax
8/19
6:30-700
Close grip bench 120lb 2x10
French press 80lb 12,12,11
decline skull crsheres 70lb 3x12
tricep kickbacks 10’s 2x15
pre-Animal pump(sample)
during-leukix
post-2scoop whey+bluebrerry pomegranite juice
8/20
196lb
10:15-10:55
Squats 220lb-5 270lb-5 320lb-3x8(last set were not deep enough)
Leg Curls 110lb-12,11,10
Leg ext 135lb-15,13,13
1leg calf raises 60lb-13,13
felt kind of sick near end of workout, not sure why.
pre-noshotgun
during-g2+leukix
post-3scoop afterschock
8/20
7:15-7:50
ez bar curl 80lb-5 100lb-5 80lb2x10
1 arm db preacher 30lb 2x12 20lb-20
Seated alt db curl 20’s- 2x15
ez bar preacher curls 60lb-14,11
close grip preacher 35lb-26
Pre-No shotgun
During-1/2a G2+leukix
post-2scoop whey+blueberry/pom juice+raisins
My arms are still pumped…
8/21
196.5
10:00-10:50
Deadlift 220lb-5 314-3,2grip 354straps-3x8
Pull up BW-10 close grip-10 chin-7
1 arm db row 100lb-8
bent row 120lb-2x15
pre-no shotgun
during-g2+leukix
post-3 scoop aftershock
8/21
6:05-6:45
Military press 120lb- 12,12,10
Arnold press 40’s-2x12
Seated db press 40’s 1x12
Seated laterals 10’s- 2x15
bent over laterals 10’s 2x15
