SSC's Log

Training Training Logs
1

Well, as long as I’m starting my bulk, now’s as good of a time as ever to start a log.

I will be utilizing Bill Starr’s 5X5 Intermediate program three times a week, hopefully M/W/F consistantly, and Poliquin’s New Arm Size, Right Now! on Saturdays. http://www.T-Nation.com/article/bodybuilding/new_arm_size_right_now&cr=

I used Poliquin’s protocol yesterday, things feel pretty good. I can’t wait to start gaining strength, and those will be the main numbers I’ll be logging.

Age: 20
Height: 5’11"
Bulk Began: 11/20/08
Beginning Weight: 215
Arms: 15.2"

2

good luck with it mate

3

Well, now on an actual bulk. Better than the last debacle.

Here’s what we’re looking at at 6 p.m.

I may have to eat some things later, at about 8.

Cals probably aren’t even close to precise. I’m pretty lazy and just focusing on eating a good amount.

2 Cups Skim ? 200 cal / 26 g carb / 16 g protein / 0 g fat
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
Peanut Butter ? 100 cal / 3 g carb / 4 g protein / 8 g fat
~2/3 Cup Oats ? 210 cal / 40 g carb / 7 g protein / 3 g fat
Meal 1 ? 740 cal / 73 g carb / 73 g protein / 13 g fat

2 Cups Skim ? 200 cal / 26 g carb / 16 g protein / 0 g fat
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
Peanut Butter ? 100 cal / 3 g carb / 4 g protein / 8 g fat
2 Tbspn Extra Virgin Olive Oil ? 240 cal / 0 g carb / 0 g protein / 28 g fat
Meal 2 ? 885 cal / 60 g carb / 67 g protein / 38 g fat

Double fiber whole wheat bread with a plethora of lunch meat (roast beef, chicken breast, turkey, a little bit of salami) and a decent-size piece of provolone (Rough estimate of macros)
Meal 3 ? 500 cal / 40 g carb / 40 g protein / 20 g fat

Workout/Post Workout ? 2.5 Scoops Surge Recovery
410 cal / 55 g carb / 32 g protein / 5 g fat

12 oz. Steak ? 760 cal / 3 g carb / 85 g protein / 43 g fat
Four String Cheeses ? 320 cal / 2 g carb / 28 g protein / 24 g fat
Meal 4 ? 1080 cal / 5 g carb / 113 g protein / 67 g fat

6 Large eggs ? 450 cal / 0 g carb / 36 g protein / 30 g fat
Sausage ? 270 cal / 3 g carb / 13 g protein / 24 g fat
Meal 5 ? 720 cal / 3 g carb / 49 g protein / 54 g fat

Totals: 4335 cal / 213 g carb / 374 g protein / 197 g fat

Incline Bench
115 X 8
145 X 6
155 X 6
175 X 4 (Use to be 8-10)

Flat DB
50 X 8
65 X 8
80 X 4 (Use to be 10+)

Light PecDec Pump
70 X 15
70 X 14

Tricep Pushdowns (I HAVE HORRIBLE ARMS)
9 X 15
11 X 12
11 X 11

Rack Pulls w/ Shrug
135 X 8
225 X 5
285 X 6
315 X 8
295 X 12

Pulldown
170 X 12
195 X 12
215 X 8

Light Facepulls
8 X 15
8 X 15

Cable Curls
11 X 9
10 X 10

4

It’s great to see you starting a log. I’ll be following your progress with great interest. :slight_smile:

5

[quote]AngryVader wrote:
It’s great to see you starting a log. I’ll be following your progress with great interest. :slight_smile:

[/quote]

Thanks buddy!

I’ll keep it brief, but I overate too much today. That’s an overstatement. I had a lot of loaded protein shakes early on accompanied by cheeses and peanuts, ate a 1.5 lb steak at about 5 pm (accompanied by asparagus) and then ate most of a large whole-wheat ham, sausage, bacon, and pepperoni pizza at about 7:30. This is NOT the way I was intending to bulk. Lucky I have a huge leg day ahead of me tomorrow, so I’m going to get to sleep early so I can use the pizza as a carb-up and wake up really (ass) early and bang out some 20-rep squats.

Thoughts on my bulk: Need to cut my dietary fats down. More carbs early on… protein is looking good (2X bodyweight.)

6

Decent day of eating. Out of respect of my parents’ wishes (after all, they DO pay for my food,) I didn’t eat hardly any meat today. I’m not really Catholic, but they are so they’re observing Ash Wednesday. Whatever.

Anyway, I purposefully kept the fat low today… although I think I’m getting too much protein (impossible?!) in, at only around 205-210 lbs.

WEDNESDAY ? 02/25/09

6:00 am
2 Cups Skim ? 200 cal / 26 g carb / 16 g protein / 0 g fat
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
Peanut Butter ? 100 cal / 3 g carb / 4 g protein / 8 g fat
1 Banana ? 105 cal / 27 g carb / 1 g protein / 0 g fat
1 Tbspn Extra Virgin Olive Oil ? 120 cal / 0 g carb / 0 g protein / 14 g fat
~2/3 Cup Oats ? 210 cal / 40 g carb / 7 g protein / 3 g fat
Meal 1 ? 970 cal / 100 g carb / 74 g protein / 27 g fat

8:00 am
3 Scoops Surge Recovery
PWO ? 495 cal / 66 g carb / 67 g protein / 7 g fat

9:00 am
2 Cups Skim ? 200 cal / 26 g carb / 16 g protein / 0 g fat
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
6 Large eggs ? 450 cal / 0 g carb / 36 g protein / 30 g fat
Meal 2 ? 890 cal / 29 g carb / 98 g protein / 32 g fat

11:00 am
2 Cups Skim ? 200 cal / 26 g carb / 16 g protein / 0 g fat
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
2 String Cheeses ? 160 cal / 1 g carb / 14 g protein / 12 g fat
Meal 3 ? 600 cal / 30 g carb / 76 g protein / 14 g fat

1:30 pm
2 Cups Skim ? 200 cal / 26 g carb / 16 g protein / 0 g fat
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
2 String Cheeses ? 160 cal / 1 g carb / 14 g protein / 12 g fat
Meal 4 ? 600 cal / 30 g carb / 76 g protein / 14 g fat

4:30 pm
2 Cups Skim ? 200 cal / 26 g carb / 16 g protein / 0 g fat
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
2 Pieces Double Fiber Whole Wheat Toast ? 180 cal / 40 g carb / 8 g protein / 4 g fat
Meal 5 ? 420 cal / 43 g carb / 54 g protein / 6 g fat

7:30 pm
Some chicken - ~200 cal / 0 g carb / 40 g protein / 0 g fat
Asparagus Cuts ? 60 cal / 9 g carb / 6 g protein / 0 g fat
Meal 6 ? 300 cal / 12 g carb / 52 g protein / 2 g fat

Daily Totals ? 4235 cal / 309 g carb / 490 g protein / 102 g fat

[b]A2G Back Squat[/b]
115 X 6
145 X 6
185 X 6
215 X 5
255 X 4 (Shooting for 5 or 6 next week)

[b]A2G 20-Rep Back Squat[/b]
195 X 20

[b]Lying Leg Curl[/b]
60 X 10
90 X 10
120 X 10
150 X 7.5 (Couldn’t quite contract the last rep… Am thinking about keeping the same weight next week, input, C_C?)

[b]Seated Calf Extensions[/b]
110 X 20
180 X 20
270 X 20
350 X 20
405 X 18 (Entire Stack)

7

Whew! Much better day of eating. I’m going to try to keep it around these levels for a while… and this is all while maintaining strict adherence to DC-style cutoffs and fasted AM cardio. Feeling great today!

Wednesday, 02/26/09

9:00 am (Post- Fasted Morning Cardio w/ Observed Cutoff)
2 Cups Skim ? 200 cal / 26 g carb / 16 g protein / 0 g fat
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
Peanut Butter ? 100 cal / 3 g carb / 4 g protein / 8 g fat
1 Banana ? 105 cal / 27 g carb / 1 g protein / 0 g fat
2 Pieces Double Fiber Whole Wheat Toast ? 180 cal / 40 g carb / 8 g protein / 4 g fat
Meal 1: 645 cal / 99 g carb / 75 g protein / 14 g fat

11:30 am
2 Cups Skim ? 200 cal / 26 g carb / 16 g protein / 0 g fat
2 Scoops Whey - 240 cal / 3 g carb / 46 g protein / 2 g fat
Peanut Butter ? 100 cal / 2 g carb / 5 g protein / 8 g fat
6 Large eggs ? 450 cal / 0 g carb / 36 g protein / 30 g fat
Meal 2: 980 cal / 31 g carb / 93 g protein / 40 g fat

2:00 pm
2 Cups Skim ? 200 cal / 26 g carb / 16 g protein / 0 g fat
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
6 Sausage Links ? 400 cal / 4 g carb / 16 g protein / 36 g fat
Meal 3: 840 cal / 33 g carb / 78 g protein / 38 g fat

4:00 pm
3 Scoops Surge Recovery
PWO ? 495 cal / 66 g carb / 67 g protein / 7 g fat

5:00 pm
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
4 String Cheeses ? 320 cal / 2 g carb / 28 g protein / 24 g fat
Meal 4: 560 cal / 5 g carb / 74 g protein / 26 g fat

7:00 pm
Some chicken ? 220 cal / 2 g carb / 26 g protein / 2 g fat
Asparagus ? 60 cal / 9 g carb / 6 g protein / 0 g fat

Totals ? 3800 cal / 245 g carb / 419 g protein / 127 g fat

Smith High-Incline Presses (No lock-out)
20 lb plates per side X 10
35 lbpps X 10
45lb+10lb+5lb pps X 8
45lb+25lb pps X 5

Again, before I continue, a quick thought. I know I ramped too quickly, but I was quite unsure about how much weight to use. I haven’t done shoulder presses in… oh… probably a year or so. Maybe more.

Also, is there ANY way I can substitute this big exercise for a shoulder machine for a while… just to get my shoulders and especially rotator cuffs better acclimated to the program? They still just don’t feel right… but I feel that after bulking for a while and using a more restricted exercise they may get stronger and better, faster.

Skip Laterals (did these because I’m not sure what Scott or Shelby laterals are…)
10lb db X 12
20 X 12
30 X 12

Bentover DB Flyes (Rev. Pec-Dec a no-go on this, just wasn’t set up for the movement.)
10 X 12
15 X 12
25 X 12
35 X 12 (With a good amount of body english…)

8

Cals bumped up a little bit today. Oh well.

Friday, February 27th, 2009

10:00 am (Post-FMC)
2 Cups Skim ? 200 cal / 26 g carb / 16 g protein / 0 g fat
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
Peanut Butter ? 100 cal / 2 g carb / 5 g protein / 8 g fat
3 Pieces Double Fiber Whole Wheat Toast ? 270 cal / 60 g carb / 12 g protein / 6 g fat
Meal 1: 810 cal / 91 g carb / 79 g protein / 16 g fat

12:10 pm
2 Cups Skim ? 200 cal / 26 g carb / 16 g protein / 0 g fat
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
Peanut Butter ? 100 cal / 2 g carb / 5 g protein / 8 g fat
6 Sausage Links ? 400 cal / 4 g carb / 16 g protein / 36 g fat
Meal 3: 940 cal / 35 g carb / 83 g protein / 46 g fat

2:10
3 Scoops Surge Recovery
PWO ? 495 cal / 66 g carb / 67 g protein / 7 g fat

3:15
2 Cups Skim ? 200 cal / 26 g carb / 16 g protein / 0 g fat
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
6 Large eggs ? 450 cal / 0 g carb / 36 g protein / 30 g fat
Meal 4: 890 cal / 29 g carb / 98 g protein / 32 g fat

5:15ish
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
4 String Cheeses ? 320 cal / 2 g carb / 28 g protein / 24 g fat
Meal 4: 560 cal / 5 g carb / 74 g protein / 26 g fat

7:00 pmish
Some chicken ? 250 cal / 2 g carb / 29 g protein / 2 g fat
Broccoli ? 60 cal / 8 g carb / 2 g protein / 0 g fat

Daily Totals ? 4005 cal / 236 g carb / 432 g protein / 129 g fat

EZ curls
5 lb pps X 12
12.5 lb pps X 12
25 lb pps X 12
35 lb pps X 9 (with some body english on Rep 9… I don’t know if I’d call it a “cheat” rep, though.)

Single-Arm Reverse Curl (as shown by Dante)
2 X 12
3 X 10
4 X 12

Machine Bi’s (Meant to keep these lighter, oops.)
50 X 10
35 X 15

Close-Grip Smith
15 lb pps X 15
35 lb pps X 15
45/10 lb pps X 15
45/25/5 lb pps X 7

Kneeling (Scott-style) Tri Extensions
4 X 15
6 X 15
8 X 15
10 X 10

^^^ Going to modify these a bit next week for better progression.

Cable Pushdowns
11 X 11
9 X 18

9

Good to see your log. Will you be logging training as well?

10

[quote]pushmepullme wrote:
Good to see your log. Will you be logging training as well?[/quote]

Yeah, I have been over BOI 3.0, but I don’t see any reason why I can’t just copy and paste here as well, just to help sift through a lot of the info on there!

Today’s eating was a bit lackluster… but I did have to work ALL FUCKING DAY. Not cool. It practically looks like I was on the V-Diet, but I tried to compensate by eating huge this morning before work. Yay.

9:00 am (Post-FMC)
2 Cups Skim ? 200 cal / 26 g carb / 16 g protein / 0 g fat
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
2 TBSPN Natural PB ? 210 cal / 6 g carb / 8 g protein / 16 g fat
1 Banana ? 105 cal / 27 g carb / 1 g protein / 0 g fat
2 Tbspn Extra Virgin Olive Oil ? 240 cal / 0 g carb / 0 g protein / 28 g fat
6 Sausage Links ? 400 cal / 4 g carb / 16 g protein / 36 g fat
Meal 1: 1395 cal / 66 g carb / 87 g protein / 82 g fat

11:00 am
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
1 TBSPN Natural PB ? 105 cal / 3 g carb / 4 g protein / 8 g fat
6 Large eggs ? 450 cal / 0 g carb / 36 g protein / 30 g fat
Asparagus Cuts ? 60 cal / 9 g carb / 6 g protein / 0 g fat
Meal 2: 865 cal / 15 g carb / 92 g protein / 40 g fat

1:00 pm
2 Scoops whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat

3:30 pmish
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
4 Cheese Sticks ? 240 cal / 2 g carb / 36 g protein / 10 g fat

6:00 pm
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat

8:00 pm
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat

Daily Totals: 3460 cal / 95 g carb / 399 g protein / 140 g fat

11

I’ve cleaned up my diet a fair amount since starting this thing. I feel like I’m almost getting too much protein, but whatever. I like what I’m eating… except my ass releases a highly acidic toxic airwaste at all points throughout the day. Yikes.

As for the workout - pressing didn’t go as well as I was hoping, but I’m still working out shoulder issues, and I did lower the weight from last week. I’ll get there, I’m sure. Other than that, made improvements all around. Rack pulls are coming up to at LEAST 345 next week for my working set.

Monday, March 02, 2009

9:30ish am
2 Cups Skim ? 200 cal / 26 g carb / 16 g protein / 0 g fat
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
2 TBSPN Natural PB ? 210 cal / 6 g carb / 8 g protein / 16 g fat
1 Banana ? 105 cal / 27 g carb / 1 g protein / 0 g fat
2 Pieces Double Fiber Whole Wheat Toast ? 180 cal / 40 g carb / 8 g protein / 4 g fat
Meal 1: 935 cal / 102 g carb / 79 g protein / 22 g fat

11:40ish am
~6 oz. grilled chicken breast ? 170 calories / 0 g carb / 30 g protein / 1 g fat
Large eggs ? 450 cal / 0 g carb / 36 g protein / 30 g fat
Meal 2: 620 cal / 0 g carb / 66 g protein / 31 g fat

1:50 pmish
3 Scoops Surge
PWO ? 495 cal / 66 g carb / 67 g protein / 7 g fat

3:00 pmish
2 Cups Skim ? 200 cal / 26 g carb / 16 g protein / 0 g fat
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
1 TBSPN Natural PB ? 105 cal / 3 g carb / 4 g protein / 8 g fat
~12 oz. grilled chicken breast ? 340 calories / 0 g carb / 60 g protein / 2 g fat
2 Cheese Sticks - 120 cal / 1 g carb / 18 g protein / 5 g fat
Meal 3: 1005 cal / 33 g carb / 144 g protein / 17 g fat

5:35 pmish
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
1 TBSPN Natural PB ? 105 cal / 3 g carb / 4 g protein / 8 g fat
2 Cheese Sticks ? 120 cal / 1 g carb / 18 g protein / 5 g fat

8:15 pmish
~6 oz. chicken breast ? 170 cal / 0 g carb / 30 g protein / 1 g fat
Asparagus ? 60 cal / 9 g carb / 6 g protein / 0 g fat
1 Cheese Stick ? 60 cal / 0 g carb / 9 g protein / 2 g fat

Daily Totals ? 3810 cal / 217 g carb / 469 g protein / 95 g fat

Incline Barbell Bench
95 X 12
125 X 10
140 X 9
165 X 7 (160 next week or keep with?.. Some nagging rotator cuff pains…)

Flat Dumbbell Press
35 X 12
50 X 12
70 X 9

Light Pec-Dec Work
70 X 16
70 X 15

Tri Pushdowns (Yeah, yeah, I know…)
11 X 20
12 X 12

Rack Pulls
135 X 10
225 X 8
285 X 6
325 X 10 (I need to bump this weight up to probably at least 345 next week… far too easy.)
315 X 12

Pulldowns
160 X 12
185 X 10 (Accidentally did some reps immediatley prior with 160, haha.)
215 X 10

Cable Curls
11 X 10
10 X 11

12

I’d add some psyllium seed husk fiber to all shakes but the PWO one…

Or try a different fiber supp, I just prefer psyllium.
Helped me quite a bit with the bloat/gas.

13

[quote]Cephalic_Carnage wrote:
I’d add some psyllium seed husk fiber to all shakes but the PWO one…

Or try a different fiber supp, I just prefer psyllium.
Helped me quite a bit with the bloat/gas.

[/quote]

I take some Fiber Choice now… I’ll definitely look into this.

Diet went pretty well today. Protein shakes near the end of the day just because out of easy availability. I deal with customers at cash registers so it’s not like I can sit down with a platter of chicken and broccoli…

Tuesday, March 03, 2009

10:00 am
2 Cups Skim ? 200 cal / 26 g carb / 16 g protein / 0 g fat
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
2 TBSPN Natural PB ? 210 cal / 6 g carb / 8 g protein / 16 g fat
1 Banana ? 105 cal / 27 g carb / 1 g protein / 0 g fat
3 Pieces Double Fiber Whole Wheat Toast ? 270 cal / 60 g carb / 12 g protein / 6 g fat
Meal 1: 1025 cal / 122 g carb / 83 g protein / 24 g fat

12:00 pm
~6 oz. grilled chicken breast ? 170 calories / 0 g carb / 30 g protein / 1 g fat
Large eggs ? 450 cal / 0 g carb / 36 g protein / 30 g fat
4 Cheese Sticks ? 240 cal / 2 g carb / 36 g protein / 10 g fat
Meal 2: 860 cal / 2 g carb / 102 g protein / 41 g fat

2:00 pm
~12 oz. Sirloin ? 630 cal / 0 g carb / 100 g protein / 20 g fat
4 Cheese Sticks ? 240 cal / 2 g carb / 36 g protein / 10 g fat
Asparagus ? 60 cal / 9 g carb / 6 g protein / 0 g fat

4:00 pm
~12 oz. Sirloin ? 630 cal / 0 g carb / 100 g protein / 20 g fat

6:00 pm
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
1 TBSPN Natural PB ? 105 / 3 g carb / 4 g protein / 8 g fat

8:00 pm
1 Scoop Whey ? 120 cal / 1 g carb / 23 g protein / 1 g fat

Daily Totals: 3910 cal / 142 g carb / 500 g protein / 126 g fat

I also thought today about how my numbers may be a bit off… but that’s to be expected. I never include the margarine I add on my morning toast or my intermittent peanut snacking around my meals. I probably should, but oh well. I’m not THAT damn picky.

I do need to buy a food scale soon, though.

14

Wednesday, March 04th, 2009

8:30 am
2 Cups Skim ? 200 cal / 26 g carb / 16 g protein / 0 g fat
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
1 TBSPN Natural PB ? 105 cal / 3 g carb / 4 g protein / 8 g fat
1 Banana ? 105 cal / 27 g carb / 1 g protein / 0 g fat
2 Pieces Double Fiber Whole Wheat Toast ? 180 cal / 40 g carb / 8 g protein / 4 g fat
Meal 1: 830 cal / 99 g carb / 75 g protein / 14 g fat

11:30-11:40 am
6 Large eggs ? 450 cal / 0 g carb / 36 g protein / 30 g fat
Schwann?s Oven-Roasted Chicken Bites ? 200 cal / 0 g carb / 38 g protein / 2 g fat
Two Cheese Sticks ? 120 cal / 0 g carb / 18 g protein / 5 g fat
Meal 2: 820 cal / 0 g carb / 100 g protein / 37 g fat

12:30 pm
3 Scoops Surge
PWO ? 495 cal / 66 g carb / 67 g protein / 7 g fat

1:30 pm
~10 oz. Sirloin ? 515 cal / 0 g carb / 80 g protein / 16 g fat
4 Cheese Sticks - 240 cal / 2 g carb / 36 g protein / 10 g fat
Meal 3: 755 cal / 2 g carb / 116 g carb / 36 g fat

3:30 pm
6 Large eggs ? 450 cal / 0 g carb / 36 g protein / 30 g fat
Schwann?s Oven-Roasted Chicken Bites ? 200 cal / 0 g carb / 38 g protein / 2 g fat
Meal 4: 700 cal / 0 g carb / 82 g protein / 32 g fat

6:00 pm
~9 oz .chicken ? 200 cal / 0 g carb / 35 g protein / 2 g fat
Asparagus ? 60 cal / 9 g carb / 6 g protein / 0 g fat

9:00 pm
Schwann?s Oven-Roasted Chicken Bites ? 200 cal / 0 g carb / 38 g protein / 2 g fat

Daily Totals ? 3960 cal / 176 g carb / 497 g protein / 130 g fat

Plus some unaccounted peanuts, broccoli, and butter. Whoops. Leg day, so I didn’t mind err’ing to the high side a bit.

LEG DAY

[b]A2G Back Squats[/b]
115 X 6
145 X 6
185 X 6
235 X 5 (I totally fucked this up. I meant to do 215 and somehow was so focused on the next two sets that I overlooked the 45 that I put on instead of a 35… fuck! I think this messed with my work set… as you’ll see below.)
255 X 5 (Only a 1-rep improvement from last week.)

[b]20-Rep Squat[/b]
205 X 20

^^^ 10 lb improvement from last week. Pretty darned difficult… leaned forward on a few of the mid-later reps, but not all. Not sure if I should boost it up to 210 or 215 next week… I did, in all honesty, take about 3 minutes or so between this and my work squat set because I felt like my two heaviest sets were a bit more than I should’ve done. Oh well. I still cranked it out and got intense, and got the job done.

[b]Lying Leg Curls[/b]
60 X 10
90 X 10
120 X 10
150 X 10 (2.5 rep improvement.)

[b]Leg Press Calf-Extensions[/b]
120 X 20
240 X 20
375 X 20
505 X 15

^^^ Got a little cocky on this one. Should have used about 40 lbs less weight. Oh well. I actually meant to do Smith calf raises, but I forgot towels to put under the bar for my legs.

Overall: Great workout. I was focused… intense. Making improvements all around.

15

Workout decent. Dieting strange. I’m going to be able to get MUCH better caloric ranges once I get a real food scale after tomorrow. I’m just kind of guessing out into the blue at this point. I may try to get a tiny chicken breast or something in around 9ish, but my buddy is town and I haven’t hung out with him in, like, half a year or so. Friends > Late Meals

Delt Day.

[u]Smith High-Incline Press[/u]
20 lb pps X 10
35 lb pps X 10
45/5 lb pps X 8
45/20 lb pps X 10

^^ Dropped this a tad last week, but this felt pretty easy. I’m thinking my upper body was still wrecked from the Rack Pulls last week, so that could’ve contributed to the bad numbers. I’m still only going to increase by 2.5 lbs per side for next week, but the rotator cuff felt great all day.

[u]Skip Laterals[/u]
10 X 20
20 X 15
30 X 14

^^ Did more reps for my warm-ups, felt good. I cranked out more reps on my work set, but I was ‘swinging’ a bit. Not sure if I should keep it at 30 and work on my weight or try 35s with less reps…

[u]Bentover DB Flyes[/u]
10 X 20
15 X 16
25 X 12
35 X 14

^ Same story as the Skip Laterals. I think I’m going to try those super-wide grip BB rear-delt exercises you were telling me about Ceph, to help with progression. I’m cheating a fair amount on these.

[u]DB Shrugs[/u]
30 X 15
55 X 15
80 X 12
130 X 6

^ WOW. Haven’t done DB shrugs in ages. Did first three sets with no wraps… last set was not pretty. I will be dropping it down to 115 for next time’s session… (Yeah, my gym has DBs that skip from 105 to 115 to 130… what the fuck?!)

Thursday, March 05, 2009

9:45 am
2 Cups Skim ? 170 cal / 21 g carb / 14 g protein / 0 g fat
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
1 TBSPN PB ? 100 cal / 3 g carb / 4 g protein / 8 g fat
1 Banana ? 105 cal / 27 g carb / 1 g protein / 0 g fat
3 Pieces Double Fiber Whole Wheat Toast ? 270 cal / 60 g carb / 12 g protein / 6 g fat
Meal 1: 885 cal / 114 g carb / 77 g protein / 16 g fat

12:00 pm
~7 oz. Pork Loin/Rib ? 280 cal / 0 g carb / 42 g protein / 10 g fat
4 Cheese Sticks - 240 cal / 2 g carb / 36 g protein / 10 g fat
Meal 2: 520 cal / 2 g carb / 78 g protein / 20 g fat

1:45 pm
2 Scoops Surge Recovery
PWO ? 330 cal / 44 g carb / 25 g protein / 4 g fat

2:45 pm
~7 oz. Pork Loin/Rib ? 280 cal / 0 g carb / 42 g protein / 10 g fat
2 Cups Skim ? 160 cal / 21 g carb / 14 g protein / 0 g fat
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
1 TBSPN PB ? 100 cal / 3 g carb / 4 g protein / 8 g fat
2 Cheese Sticks ? 120 cal / 1 g carb / 18 g protein / 5 g fat
Meal 3: 900 cal / 28 g carb / 124 g protein / 25 g fat

5:00 pm
~7 oz. Pork Loin/Rib ? 280 cal / 0 g carb / 42 g protein / 10 g fat
2 Pieces Double Fiber Whole Wheat Toast ? 180 cal / 40 g carb / 8 g protein / 4 g fat
Some PB ? 130 cal / 5 g carb / 5 g protein / 11 g fat
Some (bad) honey ? 120 cal / 24 g carb / 0 g protein / 0 g fat
2 Cheese Sticks ? 120 cal / 1 g carb / 18 g protein / 5 g fat
Meal 4: 830 cal / 70 g carb / 73 g protein / 60 g fat

7:00 pm
~8 oz. grilled chicken breast ? 210 calories / 0 g carb / 30 g protein / 1 g fat
Asparagus ? 60 cal / 9 g carb / 6 g protein / 0 g fat
Meal 5: 270 cal / 9 g carb / 36 g protein / 1 g fat

Daily Totals ? 3735 cal / 267 g carb / 413 g protein / 126 g fat

16

A quick update before the big one later… I’ve just heard that there’s a chance I may (FINGERS CROSSED x 20) land a job back in merchandise/warehouse at Best Buy, rather than my monotonous fucking front lane cashiering bullshit.

Meaning?

A little more physical activity (Moderately heavy lifting, heaving, and pushing on a regular basis.)

Meaning?

MORE FOOD!!!

17

Whoops, been slacking on the log apparently. Now that I’ve got my food scale, I can now actually make specific caloric measurements… thank God. I had gained far too much weight for being on a ‘bulk’ for just three weeks. I’m going to drop cals a smidgeon on non-training days, and throw in some HIIT maybe once or twice a week - maybe. I had also gotten out of my FMC for the last 5 days or so, due to weather or time constraints.

Wednesday, March 11, 2009

7:30 am
2 Cups Skim ? 170 cal / 21 g carb / 14 g protein / 0 g fat
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
1 Banana ? 105 cal / 27 g carb / 1 g protein / 0 g fat
2 Pieces Double Fiber Whole Wheat Toast ? 180 cal / 40 g carb / 8 g protein / 4 g fat
1 TBSPN PB ? 90 cal / 4 g carb / 4 g protein / 8 g fat
Meal 1: 785 cal / 95 g carb / 73 g protein / 14 g fat

9:15 am
2 Scoops Surge Recovery ? 330 cal / 44 g carb / 25 g protein / 4 g fat

10:15 am
2 Cups Skim ? 170 cal / 21 g carb / 14 g protein / 0 g fat
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
2 TBSPN PB ? 180 cal / 7 g carb / 7 g protein / 16 g fat
1 Tbspn Extra Virgin Olive Oil ? 120 cal / 0 g carb / 0 g protein / 14 g fat
Meal 2: 710 cal / 31 g carb / 67 g protein / 32 g fat

1:00 pmish
6 Large Hard-Boiled eggs ? 450 cal / 0 g carb / 36 g protein / 30 g fat

3:00 pm
4. oz 90/10 Ground Beef ? 192 cal / 0 g carb / 24 g protein / 8 g fat
2 (Not-Lite) String Cheeses ? 160 cal / 1 g carb / 14 g protein / 12 g fat

5:00 pm
6 Large Hard-Boiled eggs ? 450 cal / 0 g carb / 36 g protein / 30 g fat
6 oz. Chicken Breast ? 282 cal / 0 g carb / 54 g protein / 5 g fat
Meal 5: 732 cal / 0 g carb / 90 g protein / 35 g fat

7:00 pm
9 oz. Chicken Breast ? 423 cal / 0 g carb / 81 g protein / 9 g fat
Asparagus ? 60 cal / 9 g carb / 6 g protein / 0 g fat

9:00 pm
5 oz. Chicken Breast ? 235 cal / 0 g carb / 45 g protein / 4 g fat
Asparagus ? 60 cal / 9 g carb / 6 g protein / 0 g fat

Daily Totals: 3847 cal / 189 g carb / 467 g protein / 148 g fat

18

Strength is going up, going to try the impossible and shed some fat while continuing my strength and size gains. - Mostly strength for now as far as I care. Anyway, it was a solid day of eating.

Thursday, March 12, 2009

9:10 am
9 oz. Chicken Breast ? 423 cal / 0 g carb / 81 g protein / 9 g fat
2 Pieces Double Fiber Whole Wheat Toast ? 180 cal / 40 g carb / 8 g protein / 4 g fat
2 TBSPN PB ? 180 cal / 7 g carb / 7 g protein / 16 g fat
Meal 1: 783 cal / 47 g carb / 96 g protein / 29 g fat

11:20 am
2 Cups Skim ? 170 cal / 21 g carb / 14 g protein / 0 g fat
2 Scoops Whey ? 240 cal / 3 g carb / 46 g protein / 2 g fat
2 TBSPN PB ? 180 cal / 7 g carb / 7 g protein / 16 g fat
1 Banana ? 105 cal / 27 g carb / 1 g protein / 0 g fat
Meal 2: 695 cal / 58 g carb / 68 g protein / 18 g fat

2:00 pm
6 Large eggs ? 450 cal / 0 g carb / 36 g protein / 30 g fat
1 TBSPN PB ? 90 cal / 4 g carb / 4 g protein / 8 g fat
Meal 3: 540 cal / 4 g carb / 40 g protein / 38 g fat

3:45 pm
2 Scoops Surge Recovery ? 330 cal / 44 g carb / 25 g protein / 4 g fat

4:45 pm
4 Sausage Links ? 200 cal / 2 g carb / 8 g protein / 18 g fat
1 oz. Chicken Breast ? 376 cal / 0 g carb / 72 g protein / 8 g fat
1 serving Pepperoni (16 pieces) ? 140 cal / 1 g carb / 6 g protein / 13 g fat
Meal 4: 716 cal / 3 g carb / 86 g protein / 39 g fat

6:45
1 oz. Chicken Breast ? 259 cal / 0 g carb / 48 g protein / 5 g fat
Asparagus ? 60 cal / 9 g carb / 6 g protein / 0 g fat
Meal 5: 319 cal / 9 g carb / 54 g protein / 5 g fat

8:45 pm
5 oz. Beef Steak Cuts ? 305 cal / 0 g carb / 45 g protein / 10 g fat
Asparagus ? 60 cal / 9 g carb / 6 g protein / 0 g fat
Meal 6: 365 cal / 9 g carb / 51 g protein / 10 g fat

Meal 2: 3748 cal / 174 g carb / 420 g protein / 143 g fat

19

[quote]SSC wrote:
Strength is going up, going to try the impossible and shed some fat while continuing my strength and size gains. - Mostly strength for now as far as I care. Anyway, it was a solid day of eating.

[/quote]

So what’s your plan of attack to achieve this goal?

20

[quote]NewDamage wrote:
SSC wrote:
Strength is going up, going to try the impossible and shed some fat while continuing my strength and size gains. - Mostly strength for now as far as I care. Anyway, it was a solid day of eating.

So what’s your plan of attack to achieve this goal?[/quote]

Well, I plan on getting on the Fasted Morning Cardio a little more consistantly - Every morning I can except leg day (should be at least T,Th,F,S,S.) It’s really tricky right now with the way my classes and work schedule is set up, but I’m trying to make it happen.

I’m going to decrease calories some, especially on non-training days, and see how that’s affecting my body. If, and as long as I can continue to get stronger, I’ll keep doing this until I get back down to maybe around 212-215 or so. I gained far too much fat far too fast, and I’d like to see if I can deplete a little bit of that. Again, not all of it - I am still ultimately trying to build muscle here. I started off at 204 and ballooned up to 222 (taken on Monday,) in only three weeks - so that’s a problem.

This isn’t something I NEED to do right now, but I’ve learned a LOT about my body in the last three and a half weeks - and I now know that I need to make my measurements very specific and not allude calories taken in on my log. This will help me with this ‘bulk’ a lot, and since I’ve been able to measure my calories better my body’s already hardened up a bit.

I may also incorporate Tabata front squats on Saturday and maybe one session of HIIT after a less-taxing workout day, such as today (arms.)

Other than that, keep the protein high. I’m still trying to figure out how carbs fit in to the big picture with me. From what I can tell so far, I think my body can handle them fairly well, as long as I’m not going crazy with them. Not only that, but I’m also keeping them reserved for mostly breakfast and PWO.