[quote]bearshark wrote:
Thursday, September 10
[/quote]
Im hungry as hell, and that looks amazing 
[quote]BlackLabel wrote:
Im hungry as hell, and that looks amazing :)[/quote]
My recipe was:
Chopped Garlic
Sweet Onion
Cilantro
Green Onion
Chicken Broth
Chicken Thigh meat
Tofu
Surimi “Krab”
Shirataki Noodles
Bak Choy
Fry the garlic and sweet onions in some sesame oil, throw the chicken in until outside turns white. Add chicken broth and some fish sauce. After the whole thing comes to a boil for ten minutes, throw in the tofu, surimi and noodles. add bak choy and then top with all the other green stuff. I ate 3 servings of the stuff, which is about 2 pounds of food and an irrelevant amount of broth. Use a big pot.
I think the macros are :
Protein- a lot
Carbs- not much
Fat- not much
[quote]bearshark wrote:
BlackLabel wrote:
Im hungry as hell, and that looks amazing
My recipe was:
Chopped Garlic
Sweet Onion
Cilantro
Green Onion
Chicken Broth
Chicken Thigh meat
Tofu
Surimi “Krab”
Shirataki Noodles
Bak Choy
Fry the garlic and sweet onions in some sesame oil, throw the chicken in until outside turns white. Add chicken broth and some fish sauce. After the whole thing comes to a boil for ten minutes, throw in the tofu, surimi and noodles. add bak choy and then top with all the other green stuff. I ate 3 servings of the stuff, which is about 2 pounds of food and an irrelevant amount of broth. Use a big pot.
I think the macros are :
Protein- a lot
Carbs- not much
Fat- not much[/quote]
I know I can get a mojority of the things you listen at a super market… but what about Shirataki Noodles and Bok choy?
[quote]BlackLabel wrote:
I know I can get a mojority of the things you listen at a super market… but what about Shirataki Noodles and Bok choy?
[/quote]
Well, feel free to use any green vegetable, although i think bok choy is fairly common. shirataki noodles just give a lot of noodly bulk to the whole thing with almost no carbs.
Monday, Sep 14
Squats:
Bar X 5
135 X 5
225 X 5
275 X 5
315 X 4 X 4
Box Squats:
135 X 10 X 5
Leg Press:
450 X 5 X 5
Well, it was a “back off” week, with slightly lower weights. I realise that when my back off weeks are super light a la 5/3/1, i feel like a girlyman the next time i lift. Shower and food!
Wednesday, September 16
Bench:
Bar X 5
Bar X 5
95 X 10
135 X 5
185 X 5
205 X 3
225 X 4
225 X 3
225 X 3
225 X 2
135 X 10 X 5
Neutral Grip Chins:
BW X 43, few sets, dead hang
Pushups:
BW X 8 X 3
Benchng felt good today. I was initially thinking of doing some lower loading, but decided not to. I wanted to keep a few reps of 225 in there.
Somehow, my groin/quads/ab/dductors are sore from monday??? I wonder.
Thursday, September 17
Deadlifts:
135 X 5
135 X 5
225 X 5
315 X 5
365 X 3
415 X 4
415 X 4
415 X 4
425 X 4
315 X 5 X 5 (conventional)
Ab pulldowns:
100 X 15 X 2
Felt real good today. I think I’m getting closer to decent technique on sumos, finding that elusive “groove”. We’ll see, sometime soon i might try for a 1RM in the gym. anyway, i ate some food tonight, so time to recover.
Sunday, September 20
Military Presses:
Bar X 5
Bar X 8
85 X 5
105 X 5
135 X 3
135 X 2
95 X 5 X 3
Seated Cable Rows:
110 X 10 X 5
Seated DB Military Press:
45 X 10 X 5
Shitty gym day. Stomach didn’t feel good. Fracking shit balls.
Monday, September 21
Squats:
Bar X 5
Bar X 5
135 X 5
225 X 3
275 X 3
315 X 2
335 X 3 X 4
135 X 20
Good Mornings:
135 X 10
Crunches:
1 minute
Felt okay today, not too great, not too shitty. 12 total 335 reps, deep. Eat and Sleep!
Wednesday, September 23
Bench:
Bar X 5
Bar X 7
95 X 5
95 X 5
135 X 5
185 X 3
205 X 1
225 X 4 X 3
225 X 2
Bar X 10
DB Row:
105 X 13 X 3
Flat DB Press:
45 X 10
60 X 16
Quick and dirty session, felt good on the bench. I’m going to repeat for a couple weeks, sustain, back off, and then increase intensity.
Eat, sleep, recover!
Thursday, September 24
Deadlifts:
135 X 5 (conv)
135 X 5 (sumo here on)
225 X 5
315 X 4
365 X 2
405 X 1
435 X 1
455 X 1
465 X 1 PR
315 X 8 X 3 (conv)
Leg Press:
300 x 10 X 5
Cable Crunches:
100 X 10 X 3
Felt good on deadlifts, so i decided to go for heavy singles! 465 is a PR so, i’m pretty happy.
eat, sleep, recover.
Nice work! Keep rollin’.
[quote]mrodock wrote:
Nice work! Keep rollin’. [/quote]
Thanks bro! gotta break 505 one of these days, just to deadlift more than half of Andy Bolton’s PR.
Looks like your training is going well!
Sunday, Sep 27… in VEGAS, baby!
Military Press:
Bar X 5
65 X 5
95 X 3
115 X 5 X 4
Assistance: Chinups, Pushups
So, this is sort of a not so serious workout, kind of just keeping things going. What a freakshow- the Olympia expo. Even though I’ve been there before, it’s just a trip. I have about 30 pounds of supplement samples, no shit. Only 8 t-shirts though. I also fulfilled my goal of actually purchasing a picture from Ed Corney in person. I have pictures with the man, but I felt like I ought to buy a picture from him this time. Not quite sure why, but I feel good that I got to do it.
Gambling+less sleep+eating shit food+driving 5 hours either way = lousy recovery
Monday, Sep 28
Squats:
Bar X 5
135 X 5
225 X 3
275 X 1
315 X 5 X 4 total rep PR
135 X 2
HS Leg Curls:
45 X 10 X 5 per leg
HS Leg Press:
360 X 10 X 5
Lower back was tight as hell, but I still felt real good doing those squats. I could probably have done 5X5, but decided to take it a little easier. Seeing a skinny guy doing knee bends and a manpon after I got done with the squat rack with 135 made me want to break things though.
Wednesday, September 30
Bench:
Bar X 8
Bar X 8
95 X 5
135 X 5
185 X 3 - 205 X 2 - 225 X 1
205 X 3 - 225 X 2 - 245 X 1
225 X 2.5 (fail, terminate)
135 X 10 X 5, superset with some DB curls, 20 lbs
Seated Row:
100 X 10 X 5
Not such a great session, but in my defense, I had some airsickness earlier today and hadn’t had quite enough food. Oh well, frack.
Thursday, October 1
Deadlifts:
135 X 5
135 X 7
135 X 3
135 X 4
225 X 5
315 X 3
365 X 1
405 X 1
425 X 3 X 2
Front Squats:
135 X 5 X 5
Chinups:
BW X 8 X 3
Ab Pulldowns:
4 sets of about 10, not sure how much weight.
This was a shitty day. I had a not so good warmup, on my first 135 sumo deadlift, i felt a twinge in my left adductor and hamstrings as I was lowering the bar. Not sure why, but I was contemplating calling it a day. I didn’t, so I just had a shitty day. Eat and sleep.
Sunday, October 4
Military Press:
Bar X 5
Bar X 5
65 X 4
95 X 1
115 X 5 X 5
Seated Wide Grip cable row:
70 X 5
110 X 5
130 X 8 X 3
Close Grip Bench:
135 X 10 X 4
Hammer Curls:
50 X 5 X 5
Giant Set Curls:
20 X 8 each reverse DB curls, regular curls and hamer curls
Rolling tricep extensions:
35 X 5 X 3
So it was a lot of exercises, arm stuff was supersetted. It’s been a while since doing a “arm” workout, so this really kicked my butt, but man, what a pump! no wonder arm day is so popular, i walked around like a stupid for an hour after.
rest eat and sleep.
Monday, October 5
Squats:
Bar X 8
Bar X 5
135 X 5
225 X 3
275 X 2
315 X 1
345 X 1
365 X 1 (felt like nothing)
405 X 1 PR
405 X 1 PR
HS Leg Curl:
35 X 10 X 5 each side
HS Leg Press:
45 X 10 X 3 each side
WHOOO!!! it was a shitty day at work, didn’t eat quite enough, tired, shitty etc etc… but it felt good to squat, so my wife told me to go for it. freaking 405!!! happy fun times…
[quote]bearshark wrote:
Monday, October 5
Squats:
Bar X 8
Bar X 5
135 X 5
225 X 3
275 X 2
315 X 1
345 X 1
365 X 1 (felt like nothing)
405 X 1 PR
405 X 1 PR
HS Leg Curl:
35 X 10 X 5 each side
HS Leg Press:
45 X 10 X 3 each side
WHOOO!!! it was a shitty day at work, didn’t eat quite enough, tired, shitty etc etc… but it felt good to squat, so my wife told me to go for it. freaking 405!!! happy fun times…[/quote]
Hell fucking yes!! Way to go man, an important milestone!