Meal 1: Bagel w/light cream cheese, banana, shake=1 scoop whey, 1 cup blueberries, 2 whole eggs, 2tbs flaxseed, fish oilx4
41/80/25
Meal 2: 6 chicken wings and 8oz broccoli, plain yogurt fish oilx2
45/7/33
Meal 3: Apple, 3tbs AB, 2 scoops whey, apple sauce, honey, bagel, fish oilx2
62/87/28
Meal 4: Chicken burrito
58/93/39
Meal 5: 2.5tbs peanut butter, 6oz cottage cheese, ½ scoop whey
41/0/22
Total: 247/267/147=3379
Cool CTF im glad you started a log, ill definitely be following along as you go. Where abouts are you from in the great STATE of chicago? yes i called it a state!
How is your sumo deadlift less then your bench? did you suffer some sort of long lasting injury to your back? does not make sense to me
goodluck with training
Be strong and of a good courage; be not afraid, neither be thou dismayed: for the Lord thy God is with thee whithersoever thou goest. (Joshua 1:9)
Flies: Rhanks for following–I used to be in west rogers park, now I’m north of evanston. How about you?
GOM: I do have some hip mobility and lower back issues I’m trying to correct. When I tested sumos I had’t ever done them before and only got up to 265x2. Pretty weak, but I think I’m getting adjusted to them bc I’m rolling through the first two weeks with them.
Saturday: ME with negatives/partials
A1) Incline Bench Partial 135x5,185x5, 225x5, 245x3
A2) Incline Bench Negative (10s) 135x1, 185x1, 225x1, 245x1
B1) Sumo DL Partial 135x5,185x5, 225x5, 255x54
B2) Sumo DL Negative (10s) 295x14
C1) Weighted Pull Ups Partials BWx5, BW+90x34
C2) Weighted Negative (10s) BW+100x14
D1) Leg Press 180x1001
D2) Hammer Strength Flat Press 90+machinex1001
D3) Machine Row 60x100*1
Run time: 90min
Notes: Nearly dropped the damn barbell on my face doing the last set of A2. I lost control on the descent, it came crashing down and it landed an inch from my chin. I moved on to sumo at that point, and everything moved well from that point.
Meal 1: Bagel w/light cream cheese (LCC), 1 scoop whey, 1 scoop casein, maltodextrin, banana, fish oilx4
54/105/12
Meal 2: Buckwheat pancakes, plain yogurt, bagel, 2tsps AB
56/140/15
Meal 3: shake=whey, malto, honey
33/85/0
Shake during workout
22/30/0
Meal 5: PWO Shake
33/70/0
Meal 5 (power half hour): Pizza, 8oz broccoli, and apple pie with ice cream/PB/pecans
X/X/X
Meal 6: 1 scoop whey/1 scoop casein, fish oilx2
44/0/2
Total: 242/430/30=2958+X=~5k
Notes: Well, I managed to cut my finger pretty damn good at my second meal. Stupid bagels. Sane people, I imagine, would’ve gone to the doctor when it was still bleeding 30 minutes later. But a finger cut seems like the laziest excuse to skip a workout, especially ME day. Less than two hours later I was in the gym, I wore gauze with a mitten over it–I’m creative, I know. My deadlifts must’ve irritated it bc I had drops of blood on my sweat pants afterward. Might have to swap sumos for front squats. I really don’t want fucking stitches, but I’m going to have my neighbor who is a nurse look at it tomorrow bc it doesn’t seem to be healing too well.
Sorry to hear about that cut, hope it isn’t too bad. How’d you manage to cut yourself that badly?
Btw, how much did you weigh in your avatar?
If its still bleeding, dont be an idiot, get it checked out.
No hatred meant 
Good lifting going on in here. Nice work.
Like others have said, if its a bad cut, get that shit looked at. The last thing you want is some kind of infection. Best of luck, hopefully its not too serious.
I’m really glad your keeping this thing Chi-town! Hope the finger is ok!
A real man would heat up a piece of metal on a fire and cauterize it himself. just saying…
Haha, kidding(or am I?). You should get that checked out. As it’s a finger cut, it would likely just scar and not cause any problems (as long as it doesn’t get infected), but it’d be easier to avoid the hassle/be safe.
What things soever you desire, when you pray, believe you recieve them, and you shall have them. (Mark 11:24)
Aqua: I was 175 pounds before carbing up the morning before my show. Basically, my brother was a knife salesman and those knives are VERY sharp–as I found out the hard way.
Dixies: Thanks for the concern, none taken.
Dov: Thanks a lot for the comment brother, I’m in God’s hands and he hasn’t failed me yet!
Alpha: Thanks for dropping in! It’s a little time consuming, like you said, but I believe it will pay off in the end. I believe my finger will heal as long as it doesn’t keep reopening.
Blaze: You read my damn mind, it’s basically some dead skin on top but still connected with a good portion of finger–I want to ice it and just rip it off.
Monday: Motor Skill Acquisition
A) Front Squats 135x5, 165x5, 195x3, 225x1, 245x1, 255x1, 245x1*6
B) Incline Bench 135x3, 185x3, 205x2, 225x1*11
C) Barbell Row 135x5,185x3, 235x1, 255x1*10
Notes: Great workout, swapped sumo deadlifts for front squats as to not irritate my finger. Anyways, 90% of my calculated max for front squats is 217lbs–I knew this was pretty low and went with 225, I exploded with great ease and proceeded to make my way to 255. I lost some of the drive out of the hole at 255, and settled at 245. I ended up with 9 working sets.
Incline bench wasn’t too bad, I lack a little explosive strength on this exercise although I’m eager to test my maxes again after a week off! Barbell rows were cake, not sure if I mentioned–I preform them from a dead stop and bring my torso to a 45 degree angle. Are those called dead stop BB rows, or is there a more simple name for them? I’m going to record them after my deload week.
Meal 1: Bagel with ~2.5tbs LCC, banana/shake=1 scoop whey, 2 whole eggs, 40g dry oats, 2 small apples, handful raisins, fish oilx2
56/130/22
Meal 2: 5oz angus burger on whole wheat with cheese and 2tbs mayo, 54g steel cut oats, 125g apple sauce, banana, 2 kiwis
48/120/29
Meal 3: Shake=Whey, malto & 2tsps honey
40/80/0
Meal 4: Shake=Whey & malto
22/50/0
Meal 5: Chicken burrito, two small apples with 1.5tbs PB
58/120/50
Meal 6: 7oz cottage cheese & 20g AB, fish oilx2
29/0/12
Total: 257/500/113=4045
Nice lifting. I don’t think I’ve ever trained single reps in my three years of inconsistent lifting. lol.
Dead-stop rows are called pendlay rows.
Looking at your meal setup has me convinced I really need to switch up my eating this next semester.
I’ve just been eating 2 big meals with one shake, I need to break that up into multiple smaller meals and maybe a couple shakes.
What’s your opinion on drinking casein protein shakes before you go to sleep? It’s supposed to be a slower acting protein, so supposedly it gets absorbed while you sleep throughout the night.
[quote]Blaze_108 wrote:
Nice lifting. I don’t think I’ve ever trained single reps in my three years of inconsistent lifting. lol.
Dead-stop rows are called pendlay rows.
Looking at your meal setup has me convinced I really need to switch up my eating this next semester.
I’ve just been eating 2 big meals with one shake, I need to break that up into multiple smaller meals and maybe a couple shakes.
What’s your opinion on drinking casein protein shakes before you go to sleep? It’s supposed to be a slower acting protein, so supposedly it gets absorbed while you sleep throughout the night.[/quote]
I usually encourage clients to have three whole meals and a shake before and after working out.
I always thought Pendlay rows were not only dead stop, but that you’re back is at a 90 degree angle. Someone correct me if I’m wrong.
Casein is great, I actually have half a tub of it. For some reason I choose to eat cottage cheese–I will almost always opt for whole foods when I have the time. As far as I’m concerned they are both slow digesting and both good choices before bed.
Side note tip: mix cinnamon in with cottage cheese. makes it tolerable.
[quote]DixiesFinest wrote:
Side note tip: mix cinnamon in with cottage cheese. makes it tolerable. [/quote]
I actually enjoy cottage cheese. I put cinnamon on just about everything, whenever I have a meal with whey protein I usually add some. For cottage cheese, I like to stir the peanut butter and a stevia in it–I’ll have to give cinnamon a try.
Thinking about getting some knee sleeves, anyone here have inzers?
http://www.inzernet.com/search_results.asp?txtsearchParamTxt=&txtsearchParamCat=5&txtsearchParamType=ALL&txtsearchParamMan=ALL&txtsearchParamVen=ALL&txtFromSearch=fromSearch&iLevel=1
Judging by the look of them, that’s what Meat uses so it’s probably good.
Side note: Broke 200lbs this morning!
Christ has come that we might have life, and might have it more abundantly. (John 10:10)
A1) Isohold deadlift5
A2) Hang Cleans 95x5, 115x5, 135x33
B1) Isohold squat6
B2) High Box Jumps BWx106
C1) Isohold bench5
C2) Explosive bench (~45%)135x55
Notes: everything went smoothly, good workout. Well, high box jumps kicked my ass but a wise man once said that it’s the things you don’t want to do that are what you need to do; so I added a 6th set. Maybe next time I’ll strap on a vest.
Meal 1: Shake=4 omega eggs, 1 scoop whey, 40g dry oats, banana, 1tbs peanut butter, 65g apple sauce, with cinnamon. 52/60/28
Meal 2: 5oz grass fed beef on whole wheat, with cheese & 1tbs mayo, 54g steel cut oats, 130g apple sauce with cinnamon. 56/100/44
Meal 3 (PWO): 1.5 scoops whey & malto
33/80/0
Meal 4: Chicken burrito with guacamole & cheese.
58/93/39
Meal 5: Shake=4 omega eggs, 3oz cottage cheese, 24g casein powder, 1.5tbs peanut butter with cinnamon.
54/0/30
Total: 253/333/141=3613
Notes: The shakes I had for breakfast and pre-bed kicked ass. Since I had four eggs I only needed about a tablespoon of water and they were thick and creamy like cake batter, yum.
Damn, I have to stop reading your diet.
Is the finger better? Re-opening doesn’t sound…healthy.
And congrats on 200#.
[quote]Chi-Towns-Finest wrote:
[quote]DixiesFinest wrote:
Side note tip: mix cinnamon in with cottage cheese. makes it tolerable. [/quote]
I actually enjoy cottage cheese. I put cinnamon on just about everything, whenever I have a meal with whey protein I usually add some. For cottage cheese, I like to stir the peanut butter and a stevia in it–I’ll have to give cinnamon a try.
[/quote]
I’ve read online posts before about the link between Cinnamon and aiding in blood sugar control and insulin sensitivity. Anyway, I use cooking cinnamon on top of berries and full cream. There are some cinnamon varieties that I’ve seen with a sugar content, I don’t know if they are mislabeled or just in the wrong food section. Anyway just take note when you buy it. It’s one of my favourite spices by far.
Great log Chi-Town. Reading your diet with interest as well as your program. On the last food log you mentioned Apple Sauce - strictly for taste? Is it one of the better seasonings/condiments/sauces to use (lower sugar)? Thanks.
Was reading through the log and looks like you’re gonna be making some sick progress with Beast Building. I did it a long time ago, around the time that it came out, not the entire program, but what I did worked great and it was a blast. I’ll be following bro.
Good to see you logging your meals as well, it keeps us on track. I am going to start doing that myself.
Nikki: Are you already dieting for your show this summer? My finger’s alright, it hasn’t reopened again – although it’s far from healed. I should get it looked at it, but I don’t have insurance!
Xander: Thanks for dropping in! Cinnamon is certainly very versatile with a lot of benefits, although I’ve read too much might not be good–isn’t that always the case?! I use unsweetened applesauce, it’s relatively low calorie, only 15g CHO a serving, and it allows me to eat steel cut oats without cooking them. For a quick balanced meal throw in some whey and peanut/almond butter on top and there you have it!
Evan: I’ve been looking forward to using this program for a while now, it made a lot of sense and just resonated well with me. You’re log will give me some strength goals to chase–my main one right now is 1.5x BW front squat.
[quote]Chi-Towns-Finest wrote:
Nikki: Are you already dieting for your show this summer? My finger’s alright, it hasn’t reopened again – although it’s far from healed. I should get it looked at it, but I don’t have insurance!
Xander: Thanks for dropping in! Cinnamon is certainly very versatile with a lot of benefits, although I’ve read too much might not be good–isn’t that always the case?! I use unsweetened applesauce, it’s relatively low calorie, only 15g CHO a serving, and it allows me to eat steel cut oats without cooking them. For a quick balanced meal throw in some whey and peanut/almond butter on top and there you have it!
Evan: I’ve been looking forward to using this program for a while now, it made a lot of sense and just resonated well with me. You’re log will give me some strength goals to chase–my main one right now is 1.5x BW front squat.[/quote]
How do you set up for your front squat? Any grip i’ve tried (crossed BB style or Oly grip) has always just felt somewhat uncomfortable and hard to keep my elbows up.