Saturday, December 10th, 2011
Arms/Calves/Abs
Cambered Bar Tricep Extensions:
80 X 20
100 X 20
120 X 20
140 X 15
150 X 10
Close-grip Bench:
135 X 10
155 X 8
175 X 6
190 X 4
Dips w/ 3 second negative:
BW X 4 X 8
Dumbbell Hammer Curls:
35’s X 10
40’s X 10
45’s X 10
50’s X 10
Dumbbell Preacher Curls:
40’s X 4 X 7
Drag Curls:
60 X 12
65 X 12
70 X 12
75 X 12
Seated Calf Raises:
90 X 5 X 10
Hanging Leg Raises:
BW X 4 X 10
Standing Abs:
80 X 4 X 20
I didn’t train legs yesterday because I was super busy. I’m writing up a new diet for the next four weeks where I’ll be dropping intermittent fasting in favor of a more typical eating approach. We’ll see how it goes. I’ll post everything.
Pretty good day today. Repped the stack on extensions which was nice. Mashed my fingers racking the barbell on drag curls. I’ll be changing things up next week to something similar to bugeishaAD’s 165StateChamp-inspired (lol!) arm day as a way to ‘blast’ the arms. I think it will be a good change.
[quote]grettiron wrote:
Noodz?[/quote]
PM cell phone number and profit 
not srs
[quote]VikingsAD28 wrote:
[quote]165StateChamp wrote:
[quote]grettiron wrote:
[quote]bugeishaAD wrote:
The peanut gallery would like to see your Levrone-esque side chest shot.
Plz.[/quote]
x2[/quote]
I hate you guys. I promise I will post pictures once I get back home to Omaha and Cody has shaved me down a bit. [/quote]
Fixed for accuracy.[/quote]
Everyone in my log is a homo. God. I got a month long membership at Alegent for 30 bucks. Would UNO’s have been cheaper?
POST THE FUCKING SIDE CHEST IN HERE YOU HOMO
[quote]bugeishaAD wrote:
POST THE FUCKING SIDE CHEST IN HERE YOU HOMO[/quote]
U seem irate brah. But fine. lol
[quote]165StateChamp wrote:
[quote]VikingsAD28 wrote:
[quote]165StateChamp wrote:
[quote]grettiron wrote:
[quote]bugeishaAD wrote:
The peanut gallery would like to see your Levrone-esque side chest shot.
Plz.[/quote]
x2[/quote]
I hate you guys. I promise I will post pictures once I get back home to Omaha and Cody has shaved me down a bit. [/quote]
Fixed for accuracy.[/quote]
Everyone in my log is a homo. God. I got a month long membership at Alegent for 30 bucks. Would UNO’s have been cheaper? [/quote]
No, I don’t even think they have month long memberships for non students, they keep that shit on lock down.
Sunday, December 18th, 2011
Fasted Morning Cardio/Stretching
3.5 MPH @ 5.0 Incline for 20 minutes
15 rolls each
Vastus lateralis L/R
IT band L/R
Vastus medialis L/R
Adductors L/R
Rectus femoris L/R
Glutes L/R
Low/Mid/Upper back
Touch-toes Hamstring Stretch: 90 seconds
Raised leg Hamstring Stretch: 60 seconds
Lunge Stretch L/R: 60 seconds
BW of 188.2 lbs. That weight was in less clothes than before and I’d just relieved myself. lol. I feel great. Longer post coming later tonight with that long-awaited side chest pic (you happy now, Bug?!) as well as a diet update.
[quote]VikingsAD28 wrote:
[quote]165StateChamp wrote:
[quote]VikingsAD28 wrote:
[quote]165StateChamp wrote:
[quote]grettiron wrote:
[quote]bugeishaAD wrote:
The peanut gallery would like to see your Levrone-esque side chest shot.
Plz.[/quote]
x2[/quote]
I hate you guys. I promise I will post pictures once I get back home to Omaha and Cody has shaved me down a bit. [/quote]
Fixed for accuracy.[/quote]
Everyone in my log is a homo. God. I got a month long membership at Alegent for 30 bucks. Would UNO’s have been cheaper? [/quote]
No, I don’t even think they have month long memberships for non students, they keep that shit on lock down.[/quote]
I’m sure they would change their minds if they saw the aesthetics not srs. UNO is pretty far from me anways, about a 30 minute drive. Oh well. You should come lift at Skutt with Lokey and me.
impressive motivation to do cardio is impressive
[quote]bugeishaAD wrote:
impressive motivation to do cardio is impressive[/quote]
Thanks brah. Just trying to make you proud <3
Anyways, here’s that side chest I was talking about. I really look up to Kevin Levrone and so I tried to mimic him doing the pose. The first picture is me pre-workout with good posing, while the second picture is me post-workout with slightly off posing. Each has its pros and cons.
Nutrition Update - Tradition Eating Plan
Daily Total
3380 calories
45% carbs/38% protein/17%fat
380g carbs/323g protein/63g fat
Meal Times: 930 AM → 1245 PM → 230P PM → Train → 4 PM → 5 PM → 830 PM → 11 PM
Meal 1 - 66g carbs/44g protein/6g fat
6 egg whites
3 oz cooked ground beef
1 cup pineapple
1 large banana
Meal 2 - 60g carbs/40g protein/8g
8.5 oz cooked brown rice
5.5 oz cooked ground beef
Broccoli
Pre-workout - 41g carbs/29g protein/7.5g fat
1 scoop protein powder
1 Blueberry Poptart
TRAIN
Post-workout - 80g carbs/54g protein/10g fat
2 scoops protein powder
2 Low-fat Strawberry Poptarts
Meal 3 - 90g carbs/65g protein/12g fat
18 oz raw russet potatoes
4 oz cooked top round steak
3.5 oz cooked ground beef
Onions
Broccoli
Meal 4 - 40g carbs/52g protein/11g fat
1 Dannon Activia
1 cup greek yogurt
.75 scoop protein powder
1 tbsp peanut butter
Meal 5 - 5g carbs/40g protein/8g fat
Salad
25 raspberries
4 oz cooked top round steak
I’ve been making pretty IIFYM food choices this past semester and eating with an IF approach. I’m completely turning the tables here. I’ll see how it goes over the next four weeks. If anyone has any comments or questions, please voice them!
wouldhusband/10 hngggggggggggggggggg
Monday, December 19th, 2011
Chest/Shoulders/Triceps
Bench:
Bar X 8
135 X 6
170 X 5 @ 65%
195 X 5 @ 75%
220 X 8 @ 85%
Incline Close-grip Bench:
145 X 2 X 8
145 X 6
145 X 4
Low Incline Dumbbell Flies:
40’s X 3 X 10
45’s X 8
DC Chest Stretch: 45’s for 1:00
Seated Rear Delt Raises:
15’s X 2 X 10
20’s X 2 X 10
Seated Lateral Raises:
20’s X 2 X 10
25’s X 2 X 10
Cordova Extensions:
50 X 15
60 X 2 X 12
60 X 10
Seated French Press:
50 X 4 X 10
Food today has been awesome! Tastes delicious and it’s left me feeling satiated but not overly full. I had to switch gyms at the last second but it was no biggie. The seated work feels really awesome.
[quote]bugeishaAD wrote:
wouldhusband/10 hngggggggggggggggggg[/quote]
You are all I need but apparently no one else feels the same =(
To everyone else: please respond.
[quote]165StateChamp wrote:
[quote]bugeishaAD wrote:
wouldhusband/10 hngggggggggggggggggg[/quote]
You are all I need but apparently no one else feels the same =(
To everyone else: please respond. [/quote]
Srry I just drove 26 hrs straight. You have great calves and legs my man!
Cons: Facial aesthetics are kind of fucked up in both pictures.
Pros: Ass that just won’t quit. You also managed some witchcraft to make your arms look pretty decent too.
Tuesday, December 20th, 2011
Back/Biceps
Conventional Deadlift:
135 X 5
225 X 5
315 X 3 @ 70%
355 X 3 @ 80%
400 X 3 @ 90%
Barbell Rows:
135 X 10
145 X 10
155 X 10
165 X 8
Incline Dumbbell Rows:
40’s X 10
45’s X 10
50’s X 2 X 10
V-Bar Pulldowns:
100 X 10
120 X 2 X 10
Cable Low Row:
80 X 10
100 X 2 X 10
110 X 10
Reverse Cable Curls:
80 X 4 X 10
Overhead Cable Curls:
40 X 2 X 10
50 X 2 X 10
Plates on deadlift were awkwardly shaped but I dealt with it. Reps came smooth, especially the no-belt 400 set. I always use one for pulls four plates and higher. Barbell rows taxed my low back but felt pretty good on the lats and they’re something I think I’m going to have to keep in just because of how much good press they’ve been given. I need to give them a shot before deciding to discard them. Bench rows were very good. I finally got the hang of overhead curls and they felt like they were tearing my biceps apart. Awesome, awesome movement. Thanks bugeishaAD and BONEZ217!
[quote]grettiron wrote:
[quote]165StateChamp wrote:
[quote]bugeishaAD wrote:
wouldhusband/10 hngggggggggggggggggg[/quote]
You are all I need but apparently no one else feels the same =(
To everyone else: please respond. [/quote]
Srry I just drove 26 hrs straight. You have great calves and legs my man! [/quote]
Thanks buddy! I was really surprised that my legs have stuck around despite not having squatted heavy in around six months and by how my calves looked. They’re super high from the back. Please respond is just a meme I overuse in real life and on the internet so no need for an apology, lol
[quote]VikingsAD28 wrote:
Cons: Facial aesthetics are kind of fucked up in both pictures.
Pros: Ass that just won’t quit. You also managed some witchcraft to make your arms look pretty decent too.[/quote]
Lol, yeah, was thinking about not posting these because of how fugly I look. Zyzz was always man-pretty =/ Lol, my squatter’s ass is still there despite never squatting. Black genetics I think it’s just good posing in the first shot and pump in the 2nd. My arms still suck =/
