Food for today.
11:30 AM
4 strips turkey bacon
6 oz chicken
1.8 oz cheese
2:30 PM
2 scoops muscle milk
5:30 PM
255 grams chicken
2 cups broccoli
8:30 PM
2 scoops muscle milk
Totals
Calories: 2060
Fat:106.5
Carbs: 33.8
Protein: 213.8
Food from yesterday…
3:30 AM
2 oz cheese
6:30 AM
2 hard boiled eggs
9:00 AM
6 scrambled eggs
12:00 PM
1 cup romaine
6 oz turkey
1 cup broccoli
3:00 PM
2 scoops muscle milk
6:00 PM
10 jumbo schrimp
8 oz salmon
1 cup broccoli
Totals
Calories: 2183
Fat:110.0
Carbs: 24.4
Protein: 237.1
Just got in from a nice run…Here’s my food from yesterday (19 May 2009)…I’ll be posting the workout later, I am at school and I do not have my notes with me.
4:00 AM
2 scoops muscle milk
6:30 AM
2 hard boiled eggs
9:30 AM
6 scrambled eggs
1:00 PM
10 oz chicken
4:00 PM
1 oz almonds
7:00 PM
12 oz beef
9:30 PM
2 scoops muscle milk
Totals
Calories: 2531. Not too unhappy with this as I worked out in addition to rugby practice.
Fat:126.2
Carbs: 36.5
Protein: 295.5
Workout from 19 May 2009
Weight assisted wide grip pull up
-45 x 8
-45 x 7
-45 x 5
Standing side laterals
20 x 12
20 x 12
20 x 12
Speed deadlifts
225 x 10
225 x 10
225 x 10
[Smith machine] behind back shrugs
90 x 12
90 x 12
90 x 12
Held each of those reps for a two count. It felt very good!
Seated db shrugs
90 x 10
90 x 10
90 x 8 + Standing DB shrugs 70 x 10
Reverse pec deck
90 x 10
90 x 10
90 x 10
Plate-loaded one armed preacher curls
25 x 10L 10R
30 x 10L 9R
35 x 9L 7R
Machine curls
80 x 10
80 x 10
80 x 9
And food from 20 May 2009
4:00 AM
2 scoops muscle milk
6:30 AM
2 hard-boiled eggs
9:00 AM
6 scrambled eggs
12:00 PM
1 cup spinach
6 oz turkey
3:00 PM
2 oz almonds
6:00 PM
8 oz beef
2 oz cheese
Totals
Calories: 2289
Fat:128.5
Carbs: 32.7
Protein: 232.9
Hey Vike-
Keep on keepin’ on. Persistence pays off. Thanks for posting all of your workouts/thoughts/diet on here, it’s good reading.
Any recent pics? I’d like to see your progress.
-J
[quote]jbird643 wrote:
Hey Vike-
Keep on keepin’ on. Persistence pays off. Thanks for posting all of your workouts/thoughts/diet on here, it’s good reading.
Any recent pics? I’d like to see your progress.
-J[/quote]
I hope you’re right! I’d say the hardest part is those weeks when the weight doesn’t go down or goes down very little. But honestly, fighting through it and keeping my goals in mind helps quite a bit. I will have pictures sometime next week. Deal? Thanks for reading!
Here’s food from today [keeping up for once]
4:00 AM
2 scoops muscle milk
6:30 AM
2 hard-boiled eggs
9:30 AM
6 scrambled eggs
1 cup broccoli
12:30 PM
2 cups spinach
4 oz beef
3:30 PM
4 strips turkey bacon
2 oz cheese
5:30 PM
2 scoops muscle milk
8:30 PM
10 oz chicken
Totals
Calories: 2301
Fat:109.1
Carbs: 37.6
Protein: 265.5
Today’s gym session
DB bench [30 seconds rest between sets]
80 x 10
80 x 8
80 x 7
Incline bench [30 seconds rest between sets]
155 x 10
155 x 10
155 x 10
DB flies [30 seconds rest between sets]
40 x 12
40 x 12
40 x 12
Push press [30 seconds rest between sets]
135 x 12
135 x 10
135 x 9 <-Pushing out the last three reps of this set made me dig deep. It felt really, really good.
Rope pushdowns [30 seconds rest between sets]
110 x 12
110 x 12
110 x 10
Neck presses in all four directions
30 x 10
30 x 10
30 x 10
It was a very good session in there today. I liked it a lot.
Third straight solid session. I am very pleased…
22 May 2009
Weight assisted Wide grip pullup
-45 x 10
-45 x 9
-45 x 7
Seated side lateral raises
20 x 10
20 x 12
20 x 11
Speed deadlift
225 x 10
225 x 10
225 x 10
D1: [smith machine] behind back shrugs
90 x 10
90 x 10
90 x 10
D2: seated db shrug
90 x 10
90 x 9
90 x 8
Lying side laterals
20 x 10
20 x 10
20 x 10
Plate-loaded one-armed preacher curls
35 x 10L 10R
35 x 10L 8R
35 x 9L 7R
Alternating db curls
35 x 8
35 x 8
35 x 8
In other and exciting news, I relized the muscle milk I am using has a fairly high fiber content so you will notice a downward shift of about 20 carbs a day in my diet. YES!
Here is today’s workout. It was f’n great. For real.
25 May 2009
30 seconds of rest between sets for this workout
DB Bench
60 x 12 warmup
85 x 10
85 x 10
85 x 5 <–just died apparently.
DB flies
45 x 10
45 x 10
45 x 10
Incline bench
155 x 10
175 x 8
195 x 6
Push press
135 x 9
135 x 8
135 x 8
Neck presses in all four directions
30 x 10
30 x 10
30 x 10
Dips
BW x 8
BW x 6
BW x 5
And food for today!
10:30 AM
2 scoops muscle milk
1:30 PM
14 oz beef
.5 cup broccoli
6:00 PM
12 oz chicken
2 cups romaine
9:00 PM
2 scoops muscle milk
Totals
Calories: 2020
Fat: 89.5
Carbs: 12
Protein: 252.2
Here is food from today!
4:00 AM
2 scoops muscle milk
6:30 AM
1 hard boiled egg (dropped the other one and it rolled down a flight of stairs, under a conveyor belt, and out a bay door, ridiculous I know)
9:30 AM
1.625 oz peanuts
12:00 PM
255 grams chicken
2 cups broccoli
3:00 PM
14 oz beef
5:30 PM
5 oz pork steak
8:30 PM
2 scoops muscle milk
Totals
Calories: 2452
Fat: 127.7
Carbs: 16
Protein: 269.2
Workout for 26 May 2009
Weight assisted wide grip pull up
-45 x 9
-45 x 7
-45 x 6
Seated side lat raises
20 x 12
20 x 12
20 x 12
Deadlifts [30 seconds of rest between sets here was killer]
225 x 10
275 x 5
325 x 5
D1: [Smith machine] behind back shrugs
90 x 12
90 x 12
90 x 12
Held each of those reps for a two count. These are quickly becoming one of my favourite exercises.
D2: Seated db shrugs
90 x 10
90 x 10
90 x 8
Rear delt rows
30 x 10
40 x 10
45 x 10
Face pulls
80 x 12
100 x 12
120 x 12
Hammer curls
35 x 10
35 x 8
35 x 8
Standing preacher curls
60 x 10
60 x 10
60 x 10
I did these slow and by the end of it my biceps were burning up.
Overall, I give the session seven thumbs up.
Picture update time.
Front.
And the back.
You have made improvements. Good work on your superior dedication. Seriously not many people are as dedicated as you are and just keep plugging away. I commend you.
If you are interested have a look at Thib’s newest locker room discussion it seems to focus on nutrition. It is certainly changing the way I do things. I’ll at least try it for the next month and see how it goes.
EDIT:
Hey Vike, mind telling us total pounds lost since starting, pounds lost since last pics and measurements for both times too?
Also, stomach certainly getting smaller and arms look bigger.
I’ve been stuck in the 236-239 range for quite a while now, but I think body composition has continued to change, so I can’t complain with that. And I’ll have some measurements for you tonight.
Food for 27 May 2009
4:00 AM
2 scoops muscle milk
6:30 AM
2 hard boiled eggs
9:15 AM
6 scrambled eggs
12:00 PM
4 oz turkey
2 cups romaine
1 cup broccoli
3:00 PM
1.625 oz peanuts
6:00 PM
8 oz beef
8:30 PM
2 scoops muscle milk
Totals
Calories: 2078
Fat: 110.1
Carbs: 20.5
Protein: 216.5