Nutrition for 27 March 2009
4:00 AM
4 strips turkey bacon
6:30 AM
2 hard boiled eggs
9:30 AM
1/4 cup sunflower seeds
12:30 PM
170 grams chicken
1 cup broccoli
7:00 PM
12 oz beef steak
2 oz cheese
1 cup broccoli
Totals
Calories:1902 I need to do better here still.
Fat: 117.8
Carbs: 23.4
Protein: 181.9
Also, I weighed in for the first time in two weeks today. One pound lighter 241. Despite being upset about not finishing the Smolov cycle for deadlifting, it may be beneficial in terms of numberical results on the scale. I packed some meat on my back in the three and a half weeks of deadlifting three or four times weekly.
Also not that I don’t have deadlifting looming over my head before every workout, I can focus more on torching some fat with cardio.
Food for 28 March 2009
I should point out that I currently have hives and that my medicine knocks me out, which explains my late start to the day and turning in early. Knowing this I had to eat quite a bit when I could.
11:30 AM
6 scrambled eggs
6 turkey sausage links
2:30 PM
255 g chicken
5:30 PM
2 hard boiled eggs
12 oz beef steak
2 oz cheese
1 cup broccoli
Totals
Calories: 2503
Fat: 155.2 <easy way to get my calories today.
Carbs: 5.4
Protein: 253.5
Okay so I have a question. Should thermogenic supplements like HOT-ROX be taken once you get to a point of low BF% or is it for bigger guys to cut fast?
Training from yesterday: 28 March 2009
Legs 60 seconds rest between sets.
A Front Squat
45 x 15
135 x 12
135 x 12
135 x 12
135 x 12
B Single-leg leg press
180 x 10
180 x 10
180 x 10
C Leg press
540 x 10
540 x 10
540 x 10
D1 Leg extensions
150 x 12
165 x 12
180 x 12
D2 Prone leg curls
120 x 12
130 x 12
140 x 12
Standing calf raise
150 x 15 + hold to fail on last rep
150 x 15 + hold to fail on last rep
150 x 15 + hold to fail on last rep
Donkey calf raise
400 x 15 + hold to fail on last rep
400 x 15 + hold to fail on last rep
400 x 15 + hold to fail on last rep
Had a good session in there today.
Chest- everything done with 60 seconds rest between sets.
Narrow grip bench press
135 x 12
155 x 12
185 x 9
185 x 10
Decline bench press
185 x 12
185 x 12
205 x 11
205 x 10
Dips
body weight x 12
body weight x 12
body weight x 10
body weight x 9
Incline cable flies
65 x 12
65 x 12
70 x 12
Cable pullovers
50 x 12
65 x 12
65 x 12
90 x 12
Food for today!
10:30 AM
6 scrambled eggs
6 turkey sausage links
1:00 PM
255 g chicken
4:00 PM
4 slices turkey bacon
7:00 PM
2 oz turkey
71 g roast beef
95 g provolone
9:00 PM
2 scoops muscle milk
Totals
Calories: 2292
Fat: 132.9
Carbs: 26.0
Protein: 235.7
Training from today. Got in a nice little back session. Couldn’t lift extraordinarily heavy (for me) in any pulling exercise, hand isn’t healed completely yet. Anyway, back to the task at hand…
Bent over BB rows
95 x 12
135 x 12
155 x 12
165 x 12
Wide grip pull-ups (weight assisted)
-45 x 12
-45 x 12
-45 x 9
-45 x 8
Close grip pulldown
120 x 12
120 x 12
120 x 12
DB rows
80 x 12
80 x 12
80 x 12
Good mornings
135 x 12
155 x 12
175 x 12
185 x 12
Upright rows
65 x 12
85 x 12
95 x 12
105 x 12
DB Shrugs
90 x 15 + hold on last rep
90 x 15 + hold on last rep
90 x 15 + hold on last rep
90 x 15 + hold on last rep
Glad to see you haven’t let your injury slow you down!
[quote]blaque.ops wrote:
Glad to see you haven’t let your injury slow you down![/quote]
Thanks! It’s easy to make excuses but I’m not looking to do that. Just made adjustments when necessary.
Now to catch up…food form yesterday.
3:30 AM
4 strips turkey bacon
6:30 AM
2 hard boiled eggs
9:30 AM
6 scrambled eggs
2 oz cheese
6 turkey sausage links
1:00 PM
255 g chicken
4:00 PM
2 scoops muscle milk
7:00 PM
4 oz kielbasa
1 cup cabbage
Totals
Calories: 2188
Fat: 129.0
Carbs: 37.0
Protein: 209.8
And now food for today.
4:00 AM
5 strips turkey bacon
6:30 AM
Forgot my eggs dammit.
9:30 AM
6 scrambled eggs
12:30 PM
2 cups broccoli
3:30 PM
4 oz tuna
6:00 PM
4 oz kielbasa
1 cup cabbage
9:00 PM
2 scoops muscle milk
1 Tbsp peanut butter
Totals
Calories: 1774
Fat: 113.3
Carbs: 61.4 This seems high, but really I ate a lot of vegetables today so I’m not too concerned with it.
Protein: 135.2 Should have got more of this today.
Delts today. Felt very nice.
Seated BB military
95 x 12
115 x 12
135 x 12
145 x 8
B1: BB front raise
45 x 12
55 x 12
55 x 12
B2: Lying side laterals
20 x 12 (each side)
20 x 12 (each side)
20 x 12 (each side)
B3: Bent over DB lateral
20 x 10
20 x 10
20 x 8
Arnold Presses
20 x 12
25 x 12
35 x 10
All rest between sets was sixty seconds. Very nice!
Six weeks later
My arms don’t look like as big of blobs anymore. So that’s good.
My back is definitely thicker and harder. Thank you deadlifting.
Okay so there is about six weeks of progress (Saturday would actually be six weeks).
Sixteen pounds lighter.
Plenty stronger.
Long way to go nonetheless.
Faithless is he who says farewell when the road darkens.
Talk to me people. Make fun of me, give me advice, whatever. All right thanks.
Food for today.
4:00 AM
4 strips turkey bacon
6:30 AM
2 hard boiled eggs
9:30 AM
3 egg omelet
2 oz cheese
salsa
1:00 PM
8 oz salmon
4:00 PM
2 scoops muscle milk (new muscle milk came today. Today was…cookies and cream. Delicious.)
7:00 PM
3 oz chicken
12 oz sirloin
1 cup broccoli
Totals
Calories: 2057
Fat: 105.8
Carbs: 32.8
Protein: 233.1
Food for today.
4:00 AM
2 strips turkey bacon
7:00 AM
2 hard boiled eggs
9:45 AM
6 scrambled eggs
12:45 PM
6 oz beef
2 oz provolone
5:45 PM
8 oz salmon
340 g chicken
8:45 PM
2 scoops muscle milk
Totals
Calories: 2749
Fat: 155.1
Carbs: 28.2
Protein: 293.2
So. I changed the name of my log. I don’t want to come off as being needy. Although I am all ears to people with more experience. So come on. I’ve got some views but not much feedback.
Had an interesting session in the gym today. My hand is healing nicely so I decided to try to hit a new PR for deadlifting. After some warm up sets I went for 450.
Try one was a failure.
Try two was so close. It came up with relative ease and then I just couldn’t lock it out at top.
My third attempt failed as well. So then I tried 435. Also failed. 415 went up though. So new PR, Somewhat disappointed that I was unable to get 450, but I really think that is shows that Smolov is effective. I was only doing it for three weeks and my PR nearly went up 45 pounds. So cheers to that. Anyway, on to the rest of the workout, which was bis and tris.
EZ Bar curls
60 x 12
60 x 12
60 x 12
70 x 12
70 x 12
70 x 11
80 x 9
80 x 9
80 x 6
Single-arm skull crushers
25 x 12
25 x 12
25 x 10
High cable curls
60 x 12
60 x 12
60 x 11
Pushdowns
100 x 12
110 x 12
110 x 12
120 x 12
120 x 12
130 x 11
140 x 10
150 x 10
150 x 8
Partial bicep curls, top half
60 to failure
70 to failure
80 to failure
Dips
bw x 12
bw x 10
bw x 7
Very good session today. I wanted to change up the volume. I used thirty seconds of rest between sets. Started kicking my ass at the end. Great stuff.