Tonight’s session at the gym. I started the smolov cycle only I am doing deadlifts instead of squats. If anyone has any tips or what I should expect I am all ears.
Weight assisted wide grip pull ups
-70 x 12
-70 x 12
-70 x 12
These are definitely getting easier as I lose weight.
BB rows
135 x 12
155 x 12
185 x 10
215 x 8
Deadlift
265 x 8
265 x 8
265 x 8
285 x 5
305 x 2
305 x 2
325 x 1
T-bar row
90 x 12
135 x 10
135 x 10
Narrow grip pulldown
110 x 12
110 x 12
120 x 10
140 x 8
Roman chair back extensions
12
12
12
12
30 seconds rest between each set
On another note, I am trying to learn the hook grip for deadlifting purposes, I’m certainly open to comments about that.
Food for the day.
4:30 AM
2 hard boiled eggs
7:00 AM
2 hard boiled eggs
9:30 AM
6 scrambled eggs
12:45 PM
2 cups romaine
.5 cup broccoli
2 oz turkey
1 hard boiled egg
4:15 PM
1 lo-carb wrap
6 oz chicken
4 strips turkey bacon
.25 cup shredded cheese
5:30 PM
14 oz beef round
8:00 PM
2 scoops muscle milk
Totals
Calories: 2680
Fat g: 142.8
Protein g: 300.8
Carbs g: 32.1
Food for the day
4:00 AM
2 hard boiled eggs
6:30 AM
2 hard boiled eggs
9:30 AM
6 eggs scrambled
12:30 PM
2 cups romaine
2 oz cheese
6 oz chicken
5:15 PM
16 oz turkey
8:15 PM
2 scoops muscle milk
Totals
Calories: 2556
Fat g: 135.1
Protein g: 285.6
Carbs g: 33.3
Food
4:30 AM
2 hard boiled eggs
7:30 AM
2 hard boiled eggs
11:45 AM
2 cups broccoli
255 g chicken
3:00 PM
2 scoops muscle milk
6:00 PM
12 oz steak
2 cups broccoli
Totals:
Calories: 1855
Fat: 85.1
Carbs: 54.1 (30 from broccoli)
Protein: 218.2
Training for the day. Deadlifts and delts.
Deadlifts
225 x 8
285 x 5
285 x 5
285 x 5
285 x 5
305 x 3
325 x 2
325 x 2
365 x 1
Behind the head bb press
75 x 12
115 x 12
132 x 12
155 x 10
165 x 8
Incline front raises
40 x 12
40 x 12
40 x 12
Read cable laterals
25 x 10 for both arms
25 x 10 ibid
25 x 10 ibid
wide grip upright rows
85 x 10
95 x 10
95 x 10
DB military
65 x 10
65 x 10
70 x 6 dropset with…
40 x 6
Felt really nice in there today.
Update on weight. Weighed myself first thing this morning. 244. Lost another three pounds. Excellent!
Good job buddy… keep at’r!
Played quite a bit of footy yesterday, legs are a little beat up, so I rode the bike for an hour and did a bit of abs.
Food for the day:
11:00 AM
2 slices meat loaf
4 slices turkey bacon
1:30 PM
14 oz steak
4:30 PM
10 oz chicken
7:30 PM
2 scoops muscle milk
Totals:
Calories: 2207
Fat: 106.3
Carbs: 34.1
Protein: 264.4
Start of a new three week workout. Should be a GREAT week of training, I’m on spring break. So that is STELLAR. Okay onto today’s session.
Incline bench (warmup)
95 x 10
Incline db bench
65 x 12
65 x 12
70 x 12
Flat db bench
70 x 12
75 x 12
80 x 12
85 x 10
85 x 9
Incline cable flies
50 x 12
50 x 12
55 x 12
Low cable crossover
50 x 12
65 x 12
70 x 10
DB pullover
70 x 12
70 x 12
70 x 12
[quote]VibeAlive wrote:
Good job buddy… keep at’r![/quote]
Thank you for the kind words of encouragement. It is appreciated.
Now to food for today…
11:30 AM
4 slices turkey bacon
10 oz steak
3:00 PM
2 scoops muscle milk
5:30 PM
14 oz steak
8:00 PM
10 oz chicken
Totals:
Calories: 2367
Fat: 104.3
Carbs: 17.0
Protein: 321.0
Today’s session felt really good. I love back day, but then again, who doesn’t?
Wide grip pulldown
80 x 12
110 x 12
120 x 12
140 x 10
BB row
135 x 15
165 x 15
185 x 12
215 x 10
Deadlift
225 x 10
265 x 8
265 x 8
265 x 8
285 x 5
305 x 2
305 x 2
325 x 1
T-bar row
100 x 12
135 x 10
135 x 10
Narrow grip pulldown
110 x 12
110 x 12
130 x 10
140 x 8
Roman chair back extensions
4 sets x 15
BB shrugs
225 x 10
225 x 10
225 x 10
All right so here is the food for the day.
3:30 AM
2 hard boiled eggs
6:30 AM
2 hard boiled eggs
9:00 AM
4 strips turkey bacon
14 oz steak
1:00 PM
3 oz chicken
7 oz steak
1 cup broccoli
Napped until about six.
6:00 PM
255 grams chicken
10:00 PM
2 scoops muscle milk
Totals
Calories: 2499
Fat: 120.3
Carbs: 32.7
Protein: 306.6
Food for 11 March 2009
4:00 AM
255 g chicken
6:30 AM
2 hard boiled eggs
9:30 AM
4 scrambled eggs
1:00 PM
1 chicken breast
.5 cup broccoli
4:00 PM
2 scoops muscle milk
7:00 PM
2 slices meat loaf
.5 cup broccoli
Totals
Calories: 2060
Fat: 105.5
Carbs: 43.9
Protein: 223.7
Your diet isn’t too bad. Although, its probably hard to stick to. You are in desperate need of Fruits and veggies. It would be great if you could eat fruit or vigitables with every meal. It won’t add a lot in calories and you’ll be suprised at how much better you will feel.
Berries are great fruit low in carbs high in fiber. I prefer blueberries and strawberries. I also prefer to eat them with breakfast.
Other than that. you could add some tomatoes to your breakfast along with some onion in an omlet or just as a side.
Your last two meals are good. although you would probably want some variety in your vegitables. Try asperigus or cucumbers.
Basically you need more vegitables and fruit. since you are trying to lose weight I would eat more vegitables than fruit but you still need the fruit.
One more thing. Where did you come up with your macronutrient need? It seems to me that you need more calories in general. At your weight and with your activity level 2060 calories isn’t verry much. I’m not an expert on fat loss but I can see that you are probably not getting enough calories and therefore your body will hold on to fat. I know it seems counterintuitive to eat more calories to loose fat but sometimes that’s what you have to do.
Do a little more research about your caloric needs. Is this diet working? If not change it and by change it I mean eat more healthy food.
It’s been pretty smooth sailing with the diet the past two and a half weeks. I weigh myself every Saturday morning and at the two week mark I am down 15 pounds. As for determining my macronutrient needs, I am aiming in the 30-45 range for grams of carbs and as a result of the food I AM eating the protein and fat are high. Yesterday was a poor eating day as I didn’t consume as much as I wanted to but every day presents an opportunity to better myself so that’s what I am trying to do. All right… On to today’s food intake.
4:00 AM
4 oz chicken
7:00 AM
2 hard boiled eggs
9:30 AM
6 oz steak
12:30 PM
6 oz chicken
3:30 PM
2 scoops muscle milk
6:30 PM
3 cups romaine lettuce
14 oz chicken
Totals
Calories: 2430
Fat: 126.1
Carbs: 27.8
Protein: 281.2
Today was a pretty sweet day at the gym. Switched up the delt routine. Still doing Smolov for deadlifting. It is pretty intense.
Standing military
45 x 15
85 x 12
115 x 10
115 x 10
125 x 8
Seated DB lat raises
25 x 10
25 x 10
25 x 10
DB front raises
25 x 10
30 x 10
30 x 10 last set super-setted with…
EZ bar underhand front raises
40-15
Reverse pec deck
90 x 10
100 x 10
110 x 10
Seated DB military
65 x 6 (failed, previous lifts were considerably more difficult than previous delt workout)
55 x 12
60 x 10
Deadlift
225 x 5
265 x 6
265 x 6
265 x 6
285 x 5
305 x 2
305 x 2
325 x 1
Great session. Dog tired.
Food for yesterday, 12 March 2009
4:00 AM
3 oz turkey
6:30 AM
Left my eggs on the counter when I left for work. Dammit.
9:15 AM
4 egg omelet
2 slices of cheese
12:30 PM
10 oz chicken
3:30 PM
2 scoops muscle milk
7:00 PM
6 oz chicken
1 slice cheese
4 strips turkey bacon
all in a low carb wrap mmmm
Totals
Calories: 2238
Fat: 128.7
Carbs: 28.6
Protein: 230.0
Weighed in today at 242. Certainly not the progress like the first week but I am not going to scoff at any progress I make.
Food for 13 March 2009.
6:30 AM
2 hard boiled eggs
9:00 AM
4 egg omelet
2 slices cheese
4 slices turkey bacon
12:00 PM
14 oz steak
3:30 PM
2 scoops muscle milk
6:30 PM
14 oz chicken
10 oz steak
1 cup pea pods
Totals
Calories: 2625
Fat: 139.1
Carbs: 38.8
Protein: 289.9
Time to play catch up a little bit here. I was setting up my new computer over the weekend and I didn’t get around to posting my diet and workouts. So here is the workout from:
13 March 2009
Smolov + bi/tri
Deadlift:
225 x 5
285 x 5
285 x 5
285 x 5
285 x 5
305 x 3
325 x 2
325 x 2
365 x 1
I supersetted each bicep and tricep exercise to cut down on the time a little bit.
Plate loaded single arm preacher curls
25 x 12 (each arm)
25 x 12 (each arm)
25 x 12 (each arm)
Supersetted with
Seated DB overhead extensions
50 x 12
55 x 12
60 x 12
Incline DB curls
30 x 10
30 x 10
30 x 10
Supersetted with
Close grip vertical press
70 x 15
100 x 12
100 x 12
Hammer curls
35 x 10
40 x 10
40 x 10
Supersetted with
Rope pushdown
120 x 12
120 x 12
120 x 12
Good session!