Yesterday I ate:
Ham and cheese sandwich + 50 gr protein mixed with milk
Cereal and milk + 50 gr protein shake
3 whole eggs cooked with coconut oil, 2 pieces of bread with butter and 50 gr protein shake
Pop tarts + 50 gr protein mixed with milk
10 oz tilapia with 400 cal worth of pasta with 300 cal sauce + 25 gr protein mixed with milk
Ice cream bar + 60 gr protein shake mixed with water
Cals: 5,111
Fat: 187.4 g
Carbs: 412.9 g
Protein: 452.8 g
Did you recently come off a diet before you started this log?
[quote]Waittz wrote:
Did you recently come off a diet before you started this log? [/quote]
Yes I did, I just really tightened up for three months and really only “dieted” for the last two weeks to tighten up a bit before growing. Hopefully I’ll be able to stay around the same bf while going up to around 250 in the next few months
Just got back from doing legs and about to go eat a boatload of sushi
Squats
315x12 (up 7 reps)
Leg Press
5pps+bandsx16 (up 1plate and 5 reps)
Leg extensions
250x12 (up 10 lbs and 3 reps)
Leg Curls
140x11 (up 10 lbs and 2 reps)
Stiff legged deadlift
335x8 (up 20 lbs and 2 reps)
Standing calf raises
250x11 (up 10 lbs)
Seated calf raises
260x10 (up 10 lbs)
[quote]The Mighty Stu wrote:
Definitely looking solid in the first set of pics. Good balance, good size, yeah, a few areas can come up, but to be honest, I’m not sure if the triceps are weak (relatively), or if your arm is just positioned a bit too low on that side chest shot.
Calves could come up as well. I’ve gotten good results the last several years by hitting my soleus and gastroc on separate days with different rep ranges.
I’ll follow along, and if you decide to do a show I’m sure it’ll be a great journey.
S[/quote]
“what would stu do?” I’m not sure but I’d take him in a fight against Chuck Norris… IJS…
Everythings set with Phil Hernon and I’m gonna be working with him. Did back/bis/abs today
Lat pulldown
235x11
Bent over row
325x7
Deadlift 455x7
Shrugs
4.5 ppsx7
DB curls
55x10
Preacher curls
45x7
Abs
4x12
Did Chest/Back/calves today and some cardio
Bench press
295x5, then 4 more sets to failure
Pullups
5x5
DB rows two hands
70x13, 4 more sets to failure
Standing calves
270x9, 4 more to failure
Stepmill 4 min
05/13/13
Weight: 225.2
Bodyfat %: 3.65
Lbs fat: 8.21
Lean lbs: 216.99
Skinfold measurements (mm)
Umbilicus: 5 mm
Chest: 3 mm
Thigh: 8 mm
Suprailiac: 4mm
Lower Back: 9 mm
Muscle circumference (in)
Arms: 17 5/16 17 1/16
Chest: 46 0/16
Legs: 26 8/16
Calves: 15 11/16
Waist: Am: 34 8/16, Pm: 34 12/16
And did legs last night
Squats 335x5 down to 225x15
Leg curls 150x8, 3 more sets
Stiff legged deadlifts 275x10
Abs 21 reps
Somehow lost a shitload of water (5 lbs) between yesterday and today, I did shoulders/arms/calves today
Lateral raises
55x8
DB curls (both arms at the same time)
45x8
CG bench
225x4 didn’t want to push it
Seated Calves
230x7
Stair master
50 steps/min for 7 min
Have been averaging about 10 meals a day lately and around 5,000 calories , and I’ve lost a lot of water, I’m down to 222 as of today
Did Chest/back/calves
1/2 Bench
295x6
Pullups
5x6
DB rows
80x11
Seated calf raises
190x9
And did 7 minutes of hard cardio on the elliptical at the end
[quote]myself1992 wrote:
Have been averaging about 10 meals a day lately and around 5,000 calories , and I’ve lost a lot of water, I’m down to 222 as of today
Did Chest/back/calves
1/2 Bench
295x6
Pullups
5x6
DB rows
80x11
Seated calf raises
190x9
And did 7 minutes of hard cardio on the elliptical at the end[/quote]
I’m still working on hitting them pull ups… Assisted pullups for now but even with the assistance I am having to pull up 250 lbs LOL
[quote]krummdiddy wrote:
[quote]myself1992 wrote:
Have been averaging about 10 meals a day lately and around 5,000 calories , and I’ve lost a lot of water, I’m down to 222 as of today
Did Chest/back/calves
1/2 Bench
295x6
Pullups
5x6
DB rows
80x11
Seated calf raises
190x9
And did 7 minutes of hard cardio on the elliptical at the end[/quote]
I’m still working on hitting them pull ups… Assisted pullups for now but even with the assistance I am having to pull up 250 lbs LOL[/quote]
I’d been doing a lot of pulldowns and fuck those pullups were hard man. But I do feel they work better than pulldowns
Did legs today
Squats
335x5 or 6 not sure, could’ve gotten a couple more but lost focus
worked down to 225x20, almost died here
Adductor machine
4 sets failure
Stiff legged deadlifts
295x12
Abs
23 reps
Good workout, felt nauseous after the squats… fucking squats
Hey myself been following along,good stuff going on In here.How’s It feel being off the diet and getting in some more eat’s.I don’t think you said but when do you start working with phil and for how long.I’m curious on how that goes for ya since he does have a different approach to diet etc.Take care.
[quote]jppage wrote:
Hey myself been following along,good stuff going on In here.How’s It feel being off the diet and getting in some more eat’s.I don’t think you said but when do you start working with phil and for how long.I’m curious on how that goes for ya since he does have a different approach to diet etc.Take care.[/quote]
Hey man glad youre following along! Ive been working with phil for 10 days now and will be for the next year at least. I was at 2500-3000 calories the last few weeks of my cut and would be starving at night almost always so its great to be eating enough now haha im at around 5500 calories mow and have been for the past few weeks and my weight and bodyfat (according to calipers) have held steady and have been getting stronger every workout whoch is great considering i drastically lowered my supplements
Did shoulders/arms/calves today
Lateral raises
55x11
Db curls
45x11
Cg bench
225x7
Seated calves
230x20
Stepmill
7 min at 52 steps/sec
Chest/Back/Calves today
Chest
1/2 bench
295x5
Pullups
4x7
1x10
DB rows
85x11
Standing calves
280x10
Stepmaster
7 hard minutes
Went down a rep today on bench… I’ll have to see if I improve next time or I’ll have to rotate the exercise out or go down to 275 and work back up
Did legs
Squats
335x10
down to 245x17 (5th set)
Leg curls
180x13
Stiff legged deadlifts
315x12
Shoulders/arms/calves yesterday
Lateral raises
60x6
DB curls
50x9
CG Bench
225x8
Seated calves
250x16
Have been at 10 meals a day, 500 gr cho, 400 gr pro, 170gr fat and my weight has been steady but been getting stronger
Chest back and calves today
Bench press
295 x 4 had to stop there because I almost tore my left pec, next session I will do decline bench and lighten the weight
Pullups
10x3
9
5
DB rows
90x11
Standing calves
290x11