400 meter - 1:12
went all out then had to lay on ground for 30 min trying not to throw up. i hate running
YESTERDAY
weigh - 222.5
Bench Press touch and go
250x3
250x2
205x7
185x7
Standing Dumbell Press
45x3x10
Wide Grip Incline
135x7
Worst bench workout i had in quite awhile. i think im gonna take a full week off benching and figure out what im gonna do from there. form felt just horrible
[quote]redsox348984 wrote:
YESTERDAY
weigh - 222.5
Bench Press touch and go
250x3
250x2
205x7
185x7
Standing Dumbell Press
45x3x10
Wide Grip Incline
135x7
Worst bench workout i had in quite awhile. i think im gonna take a full week off benching and figure out what im gonna do from there. form felt just horrible[/quote]
Sorry to ehre that bro. If you’re weight is going down you’re probably overtrained. Maybe it was the running. Sounds tough.
Ez-bar curls
125x3x8PRS
Hammer Curls
40x12
45x2x10
Preacher Curls
65x7
65x10
65x i dunno
Decline Skulls
115x6
95x6
Rolling Tricep Extension
25x8
25x2x10
V pushdown thing
120?x3x15
average workout
9/1/06
Deadlift with biggest plates on bar 35s
45x5
115x5
185x3
255x1
325x1
405x1
belt on
495x0
495x0
Squat
225x5
315x2
back extension and some machine rows some sets
probly went a little too heavy on deads. im taking a full week off everything. its probly a good time since school starts tommorow and it takes a couple days too get use to it. ill figure out my nutritian and my lifting and post it in a few days when i figure out what im going to do
Cool, looking forward to it. I start school tomorrow too so enjoy your rest.
decided to do a little easy cardio on tredmill
.25 = 8MPH
.25 = 8.5MPH
.25 = 10MPH
it feels like forever since i lifted weights, it really does
I know the feeling bro. I HATE being out of the gym And sometimes, it’s essential. It sucks.
ill figure out my diet and shit within the next couple hours and post it, i have nothing else to do
ok this is pretty much what my diet will look like on a normal day.
breakfast
milk
orange juice
potato
banana
cals - 730
protein - 26
carbs - 137
fat - 9
shake
cals - 240
protein - 48
lunch
tuna
2 bananas
beef jerky
peach
milk
cals - 610
protein - 57
carbs - 76
fat - 2.5
snack
nuts
cheese
shake
flax oil
cals - 920
protein - 68
carbs - 6
fat - 63
dinner
aplle
pasta
chicken
cheese on pasta
cals - 1320
protein - 86
carbs - 182
fat - 20
post workout
shake
tuna
aplle juice
banana
2 glasses of milk
cals - 790
protein - 98
carbs - 83
non workout day last meal
nuts
cheese
meat
cals - 750
protein - 50
carbs - 6
fat - 48
workout day breakdown
Protein - 35%
Carbs - 45%
Fat - 20%
non workout day breakdown
Protein - 30%
Carbs - 40%
Fat - 30%
Supplements
Creatine - 5 grams post workout
Multivitimin - whenever i remmeber to take it
Melatonin - sunday nights so i can sleep good
Yup thats pretty much my diet. not perfect but pretty good in my oppinion. it varys some on how hungry i am though. it would possibly change +500-800 cals if i had a tough workout
now time to figure out my lifting schedule…
some cardio
weighed - 223.5
1/13 of mile - :25
1/13 of mile - :25
1/13 of mile - :25
1/13 of mile - :25
1/13 of mile - :22
1/13 of mile - :22
30 sec rest between sprints
was hard at the end
[quote]redsox348984 wrote:
ok this is pretty much what my diet will look like on a normal day.
breakfast
milk
orange juice
potato
banana
cals - 730
protein - 26
carbs - 137
fat - 9
shake
cals - 240
protein - 48
lunch
tuna
2 bananas
beef jerky
peach
milk
cals - 610
protein - 57
carbs - 76
fat - 2.5
snack
nuts
cheese
shake
flax oil
cals - 920
protein - 68
carbs - 6
fat - 63
dinner
aplle
pasta
chicken
cheese on pasta
cals - 1320
protein - 86
carbs - 182
fat - 20
post workout
shake
tuna
aplle juice
banana
2 glasses of milk
cals - 790
protein - 98
carbs - 83
non workout day last meal
nuts
cheese
meat
cals - 750
protein - 50
carbs - 6
fat - 48
workout day breakdown
Protein - 35%
Carbs - 45%
Fat - 20%
non workout day breakdown
Protein - 30%
Carbs - 40%
Fat - 30%
Supplements
Creatine - 5 grams post workout
Multivitimin - whenever i remmeber to take it
Melatonin - sunday nights so i can sleep good
Yup thats pretty much my diet. not perfect but pretty good in my oppinion. it varys some on how hungry i am though. it would possibly change +500-800 cals if i had a tough workout
now time to figure out my lifting schedule…[/quote]
Pretty solid. I’m impressed. However, I would definitely get some other macro is that shake after breakfast and before lunch. Maybe add some raisins and nuts when the scale won’t budge.
Serious Question: Do you have any digestive problems? (I.E. excessive gas)?
[quote]El_Animal wrote:
Pretty solid. I’m impressed. However, I would definitely get some other macro is that shake after breakfast and before lunch. Maybe add some raisins and nuts when the scale won’t budge.
Serious Question: Do you have any digestive problems? (I.E. excessive gas)?[/quote]
the problem about getting in anything else in with the shake is. i drink that shake inbetween the short couple minutes i have in between classes so i dont have much time to eat.
i dont really have any digestive problems. i did more at first when i really started to up the eating. but i think as my body got more use to it i dont have any problems at all.
where my training will go from here…
9/10
Bench work up to 185x10
flys2x15
dumbell rows 3x8
tricep movement 3x10
2 bicep movements 3x10
9/13
DE dead for stubby guys routine week 6
9/17
workout 1
ME dead for stubby guy week 7
barbell rows 3x8
workout 2
wide grip bench paused x4,x3,x2,x1
dumbell bent press5x10
cheat curls 5x8
pushdwons5x15
9/21
stubby guys week 7 DE
dumbell rows 3x8
9/22
Bench regular grip, maybe narrower x8,x6,x4,x2
Standing Military x10,x8,4,x2x10
Hammer curls 3x10
Dumbell curls3x10
Dumbell extensions6x10
9/25
week 8 ME
barbell rows3x8
if i like this benching and works good for me, ill keep going with it. if not this is when im backing off and ill be starting Kyle’s Russian Bench Routine.
this is all im sure about for now
[quote]redsox348984 wrote:
where my training will go from here…
9/10
Bench work up to 185x10
flys2x15
dumbell rows 3x8
tricep movement 3x10
2 bicep movements 3x10
9/13
DE dead for stubby guys routine week 6
9/17
workout 1
ME dead for stubby guy week 7
barbell rows 3x8
workout 2
wide grip bench paused x4,x3,x2,x1
dumbell bent press5x10
cheat curls 5x8
pushdwons5x15
9/21
stubby guys week 7 DE
dumbell rows 3x8
9/22
Bench regular grip, maybe narrower x8,x6,x4,x2
Standing Military x10,x8,4,x2x10
Hammer curls 3x10
Dumbell curls3x10
Dumbell extensions6x10
9/25
week 8 ME
barbell rows3x8
if i like this benching and works good for me, ill keep going with it. if not this is when im backing off and ill be starting Kyle’s Russian Bench Routine.
this is all im sure about for now[/quote]
Interesting stuff.
As for the shake, I would probably add olive oil/flax oil to it then.
weight - 224
Bench
135x8
155x8
185x10
Flys
35x2x12
Dumbell Rows
75x3x8
Rolling tricep Extensions
30x3x10
Dumbell Curls
40x10
45x10
40x10
Hammer Curls
40x3x8
Rope Pushdowns
70x21
Just something easy to get back into it after the week off
What is a rolling triceps extension?
[quote]El_Animal wrote:
What is a rolling triceps extension?[/quote]