Today was the first time I’ve had fruit since I started dieting. I had in in a whey protein smoothie from Jamba Juice. My totals do not include the smoothie because I cannot find the info for it.
Food for 14 March 2009
9:30 AM
3 oz turkey
4 slices turkey bacon
5 slices provolone
12:00 PM
6 oz chicken
3:30 PM
Smoothie from JJ
6:30
1 cup broccoli
1 cup green pepper
12 oz steak
Totals minus the smoothie
Calories:2212
Fat: 135.7
Carbs: 26.4
Protein: 214.8
9:30 AM
4 slices turkey bacon
12:30 PM
255 grams chicken
3:00 PM
2 scoops muscle milk
6:30 PM
1 ear corn
12 oz steak
Totals
Calories:2030
Fat: 107.9
Carbs: 52.6
Protein: 207.3
15 March 2009
Chest
DB incline
45 x 10
65 x 12
70 x 10
70 x 10
Db bench
75 x 12
80 x 10
85 x 9
90 x 6
Incline cable flies
50 x 15
60 x 12
65 x 12
Cable crossovers
65 x 10
70 x 10
75 x 9
DB pullovers
70 x 12
70 x 15
70 x 15
Now I’m caught up!
Today’s session was Smolov + back. It was pretty good.
Deadlift
225 x 5
285 x 9
285 x 9
285 x 9
285 x 9
Wide grip pulldown
100 x 10
110 x 10
120 x 10
BB row
135 x 12
155 x 12
185 x 10
185 x 10
Narrow grip pulldown
110 x 12
110 x 12
110 x 10
Roman chair back extensions
Four sets of 15.
On another note, anyone who has done Smolov or is familiar with it please send me a PM, as I have a question.
Food for the day.
6:30 AM
2 hard boiled eggs
9:00 AM
255 grams chicken
12:00 PM
12 oz steak
2:30 PM
2 scoops muscle milk
4:30 PM
3 oz turkey
2 oz provolone
7:00 PM
8 oz steak
1/2 cup peas
Totals
Calories:2868
Fat: 157.6
Carbs: 42.2
Protein: 304.5
Today was satisfying in terms of what I ate. The snack of turkey and provolone was something that I will be having more often. Mmm.
Here is the food from St. Patty’s.
4:00 AM
3 oz turkey
2 oz provolone
6:30 AM
2 hard boiled eggs
9:30 AM
4 scrambled eggs
1:00 PM
12 boneless wings
12 oz Amstel Light (only beer of the day, not too bad!)
5:45 PM
16 oz corned beef
1 cup cabbage
Totals:
Calories:2753
Fat: 179.1 (damn corned beef, why do you have to be so delicious and festive)
Carbs: 36.0
Protein: 217.6
Also I heard that the acid in pickles, if consumed after bread, negates the effect of the carbs in bread on the body. Anyone hear of anything like this? I heard that from the editor of Men’s Health.
Today’s session was Delts and the continuation of Smolov’s for deadlifting.
Deadlift
225 x 5
305 x 7
305 x 7
305 x 5, lost grip, readjusted, did 2 more
305 x 4, lost grip, readjusted, did 2 more
305 x 7, I found some chalk dust on the ground from someone else, which made me feel like a dirt bag.
Standing military BB
55 x 15
90 x 12
120 x 10
120 x 10
130 x 8, last 2 done with slight leg drive
DB front raises
30 x 10
30 x 10
30 x 10
Reverse pec deck
100 x 10
110 x 10
120 x 8
Seated DB lat raises
25 x 10
25 x 10
25 x 10
Last set super-setted with
Wide grip upright rows
80 x 10
DB Military- This wasn’t a failure like it was last week, which I am pleased with.
60 x 10
65 x 10
65 x 10
Food for today. I’ll tell you what, I ate a ton today. I put in a good session in the gym and I fed myself for it. So…great day!
9:30 AM
255 g chicken
12:30 PM
16 oz lean ground beef
2 oz provolone
3:00 PM
2 scoops muscle milk
6:00 PM
16 oz chicken
12 shrimp
2 cups romaine
Totals
Calories:3247
Fat: 186.6
Carbs: 27.0
Protein: 345.9
Calories were more than I’d like, fat definitely too high, but I was a hungry guy today so that’s just the way it goes for today.
Food for the day.
4:00 AM
2 hard boiled eggs
6:30 AM
2 hard boiled eggs
9:30 AM
4 scrambled eggs
1:30 PM
1 cup broccoli
4 oz tuna
5:30 PM
16 oz corned beef
1 cup cabbage
8:30 PM
16 oz lean ground beef. I wasn’t that hungry but I needed the calories.
Totals
Calories:3055
Fat: 208.4 Too much red meat lately
Carbs: 37.9
Protein: 244.6
Food for the day.
4:00 AM
2 hard boiled eggs
6:30 AM
2 hard boiled eggs
9:30 AM
4 scrambled eggs
1:30 PM
1 cup broccoli
4 oz tuna
5:30 PM
16 oz corned beef
1 cup cabbage
8:30 PM
16 oz lean ground beef. I wasn’t that hungry but I needed the calories.
Totals
Calories:3055
Fat: 208.4 Too much red meat lately
Carbs: 37.9
Protein: 244.6
I do not have nutrition information from Friday, Saturday, or Sunday. I went to Kalamazoo, Michigan to visit some friends and had a nice time.
Time to catch up the log though.
Workout for 20 March 2009
Deadlift:
135 x 5
225 x 5
325 x 5
325 x 5
325 x 5
325 x 5
325 x 5
325 x 5
325 x 5
I super-setted bicep and tricep exercises to maintain a high heart rate.
Seated plate loaded preacher curls
25 x 12
25 x 12
25x 10
DB overhead press
60 x 12
60 x 12
60 x 12
Incline DB curls
30 x 10
30 x 10
30 x 10
Close grip vertical press
100 x 15
100 x 15
100 x 15
DB hammer curls
45 x 10
40 x 10
40 x 10
Rope pushdowns
120 x 12
120 x 12
120 x 10
Saturday I planned on going in for my three triples of deadlift with 85% of my max. I got in a solid 40 minutes of stretching, warmed up well for the lifting and got about half way through it. I didn’t have a weight belt and I felt uneasy after five sets. So I stopped after that. It’s a new week and it’s nose to the grindstone time. Thanks for reading.
[quote]VikeSpike wrote:
Also I heard that the acid in pickles, if consumed after bread, negates the effect of the carbs in bread on the body. Anyone hear of anything like this? I heard that from the editor of Men’s Health.[/quote]
That sounds just plain retarded. And like it comes from Women’s World rather than MF
Training for today.
Smolov + chest.
Deadlift
135 x 5
225 x 5
305 x 9
305 x 9
305 x 9
305 x 6 - grip went to shit. But it felt great today.
Incline db press
45 x 10
70 x 10
75 x 10
75 x 10
Flat DB bench
75 x 10
75 x 10
85 x 10 (some guy broke one of the 80 pound DB by dropping it.)
Went for 90, got it twice, then went back to 85 and got 4.
Incline cable flies
60 x 10
65 x 10
70 x 10
Cable crossovers
70 x 10
70 x 10
75 x 10
DB pullover
70 x 15
70 x 15
70 x 15
Felt great in there today. Also, I bought a foam roller and tortured myself with that afterwards. Very nice!
Food for the day.
3:30 AM
4 oz turkey
6:30 AM
2 hard boiled eggs
9:00 AM
8 oz lean ground beef
2 oz provolone
12:00 PM
6 oz chicken
2:45 PM
2 scoops muscle milk
5:45
2 oz turkey
4 oz provolone
14 oz chicken
Totals
Calories:2673
Fat: 126.8
Carbs: 26.8
Protein: 338.1
How is the progess? Are you going to be upping any fresh pics soon? Keep up the good work!
[quote]blaque.ops wrote:
How is the progess? Are you going to be upping any fresh pics soon? Keep up the good work![/quote]
I feel better. I move around better on the pitch. I’m tightening up in the chest and back. Seem to be losing some in the gut. I’ll probably take pictures at the six week mark. I don’t want to get in the habit of taking progress pictures too soon, since not SEEING a difference can be discouraging. And thanks for keeping up with the log.
Nutrition for the day.
4:00 AM
2 oz turkey
6:30 AM
2 hard boiled eggs
9:30 AM
6 eggs scrambled
12:30 PM
1 cup broccoli
2 cups romaine
4 oz turkey
1 hard boiled egg
3:00 PM
1/4 cup sunflower seeds
6:00 PM
1 cup green beans
8 oz pork loin
9:00 PM
2 scoops muscle milk
1 tablespoon peanut butter
Totals:
Calories:2022
Fat: 108.7
Carbs: 58.3 (24+ from vegetables)
Protein: 201.0
Calories were pretty low despite the fact that I’ve been full all day. I added the peanut butter to the shake tonight so I could get over 2000 calories for the day.
Dreadful session in the gym today. During my third working set of deadlifts for Smolov, I significantly tore skin in the crease between my pinky and hand. I am so frustrated right now because I cannot do any exercise with a pully motion until it heals. Pretty much any movement in the hand rips it open more and I’m just pissed right now. And upset. This is definitely going to knock me out of my Smolov training.
I guess during this time off of deadlifting like crazy I can work on leg drive and other weaknesses to help me when I try to tackle it again. Anyway, so after I tried to rip my pinky off I did some back exercises that I didn’t really have to pull with. Here’s today’s session in it’s entirety. Everything before deadlifting was to get loosened up.
Wide grip pulldown
80 x 12
80 x 12
80 x 12
Weight assisted wide grip pull ups.
-45 x 10
-35 x 8
-25 x 6
Deadlift
135 x 5
225 x 5
325 x 7
325 x 7
325 x 3 -finger rippage
Back extensions
80 x 15
90 x 15
130 x 10
Good mornings
45 x 10
65 x 10
95 x 10
115 x 10
135 x 10
Weighted trunk twists
100 x 10
100 x 10
100 x 10
each set to both sides.
Then I ended with a combination of crunches, sit-ups, butterfly crunches, and flutter kicks.
I’m pretty pissed.
Food for 25 March 2009
4:00 AM
2 oz provolone
3 oz turkey
7:00 AM
2 hard boiled eggs
11:15 AM
16 oz pork ribs
1 cup broccoli
2:30 PM
1/4 cup sunflower seeds
6:00 PM
16 oz kielbasa
1 cup cabbage
9:00 PM
2 scoops muscle milk
Totals
Calories:2841
Fat: 173.8
Carbs: 52.8
Protein: 257.7
Food for 26 March 2009
4:00 AM
3 oz turkey
6:30 AM
2 hard boiled egg
9:15 AM
6 scrambled eggs
1:00 PM
1 cup broccoli
1 cup tuna
3:45 PM
1/4 cup sunflower seeds
6:15 PM
8 oz chicken
1 cup broccoli
Totals
Calories:1752 way too low, way too much stress today.
Fat: 95.4
Carbs: 39.1
Protein: 178.2
Training for 27 March 2009
Went in for a quick delt workout. Which are now sore today. It’s good to switch it up.
I have been getting sick of my normal shoulder routine because it has become just that…routine. So I saw a delt workout in the training archives and went with that.
Standing military press
95 x 12
105 x 10
115 x 10
135 x 6
“Delt Triad”
90 Seconds rest after B3 before starting over again
B1: Seated DB lateral raises
20 x 10
20 x 10
20 x 10
B2: Seated DB front raises
20 x 10
20 x 10
20 x 10
B3: Seated DB overhead press
40 x 10
40 x 10
45 x 8
Ended with some arm circle with 5 pound weights and some deep stretching. Nice quick little session. I plan on using this and supplementing it with additional exercises.