Thursday 11/17/16 Workout
Did not go to the gym. Will keep weights the same for next week
Friday 11/18/16
Close Grip Bench: 4 sets of 8 @ 145 - Completed
Alternating DB Curl: 4 sets of 8 @ 30 - Completed
Weighted Dips: 3 sets of 12 @ 15 - Completed
Rope Triceps Pushdown: 3 sets of 20 @ 35 - Failed
Barbell Curl: 3 sets of 12 @ 50 - Completed
DB Hammer Curl: 3 sets of 20 @ 12.5 - Completed
Wrist Curl: 3 sets of 15 @ 60 - Did not do
Monday 11/21/16 Meals for this week:
Workout: Carb Shake, 5 g BCAA, 5g BCAA post workout
Breakfast: (2) Kraft 2% Cheddar Single, (3 cups) Kroger Hash browns, (3) Turkey and Cheese Muffins
Lunch: (4 oz) Grilled Chicken, (2.5 Cups) Cooked Quinoa, (1 oz) Kroger Queso Blanco, (1 cup) Broccoli
Dinner: (4 oz) Grilled Chicken, (2.5 Cups) Cooked Quinoa, (1 oz) Kroger Queso Blanco, (1 cup) Broccoli
2503 Calories, 288 Carbs, 46 Fat, 219 Protein
Monday 11/21/16 Workout
Incline BB Bench: 5 sets of 5 @ 170 - Completed
BB Bench: 4 sets of 10 @ 150 - Failed
Incline DB Fly: 3 sets of 12 @ 30 - Failed
Decline BB Bench: 3 sets of 15 @ 100 - Completed
Unilateral DB Calf: 4 sets of 10 @ 25 - Did not do
Standing Calf Raise: 3 sets of 15 @ 55 - Did not do
Tuesday 11/22/16 Workout
Assisted Chinup: 4 sets of 10 @ 2 - Failed
BB Row: 4 sets of 8 @ 145 - Completed
Deadlift: 3 sets of 12 @ 240 - Completed
Machine Reverse Fly: 3 sets of 12 @ 90- Completed
Cable Row: 4 sets of 15 @ 90 - Failed
Wednesday 11/23/16 Workout
DB Overhead Press: 4 sets of 4 @ 60 - Failed
DB Lateral Raise: 4 sets of 10 @ 17.5 - Failed
DB Front Raise: 3 sets of 12 @ 25 - Failed
Cuban Rotation: 3 sets of 15 @ 15 - Failed
Seated Leg Curl: 4 sets of 10 @ 160 - Completed
RDL: 3 sets of 10 @ 205 - Completed
Whelp, I delayed getting on here after Thanksgiving through me off track. However, I’m getting back to it. Meal plan for this week:
Workout: Carb Shake, 5 g BCAA, 5g BCAA post workout
Breakfast: (2) Kraft 2% Cheddar Single, (4 cups) Kroger Hash browns, (3) Turkey and Cheese Muffins
Lunch: (4 oz) Grilled Chicken, (3 Cups) Cooked Quinoa, (1 oz) Kroger Queso Blanco, (1 cup) Broccoli
Dinner: (4 oz) Grilled Chicken, (2.5 Cups) Cooked Quinoa, (1 oz) Kroger Queso Blanco, (1 cup) Broccoli
2678 Calories, 319 Carbs, 50 Fat, 224 Protein
Monday 11/28/16 Workout
Incline BB Bench: 5 sets of 5 @ 175 - Failed
BB Bench: 4 sets of 10 @ 150 - Completed
Incline DB Fly: 3 sets of 12 @ 30 - Failed
Decline BB Bench: 3 sets of 15 @ 105 - Completed
Unilateral DB Calf: 4 sets of 10 @ 30 - Ugly Reps
Standing Calf Raise: 3 sets of 15 @ 60 - Ugly Reps
Tuesday 11/29/16 Workout
Assisted Chinup: 4 sets of 10 @ 2 - Failed
BB Row: 4 sets of 8 @ 150 - Failed
Deadlift: 3 sets of 12 @ 245 - Failed
Machine Reverse Fly: 3 sets of 12 @ 100 - Completed
Cable Row: 4 sets of 15 @ 90 - Completed
Wednesday 11/30/16 Workout
DB Overhead Press: 4 sets of 4 @ 60 - Completed
DB Lateral Raise: 4 sets of 10 @ 17.5 - Failed
DB Front Raise: 3 sets of 12 @ 25 - Failed
Cuban Rotation: 3 sets of 15 @ 15 - Failed
Seated Leg Curl: 4 sets of 10 @ 170 - Completed
RDL: 3 sets of 10 @ 210 - Completed
It’s been a while since I’ve reported in. I have been keeping up with working out and figured I’d try to get back to posting. I’ve started following the anabolic diet as I was gaining weight a little too fast while enjoying the winter. I started trying to cut down in prep for the summer:
Monday 2/6/17 Workout
Incline BB Bench: 5 sets of 5 @ 180- Failed
BB Bench: 4 sets of 10 @ 160 - Completed
Incline DB Fly: 3 sets of 12 @ 30 - Failed
Decline BB Bench: 3 sets of 15 @ 120 - Completed
Unilateral DB Calf: 4 sets of 10 @ 30 - Completed
Standing Calf Raise: 3 sets of 15 @ 60 - Completed
Tuesday 2/7/17 Workout
Assisted Chinup: 4 sets of 10 @ 2 - Failed
BB Row: 4 sets of 8 @ 155 - Completed
Deadlift: 3 sets of 12 @ 235 - Failed
Machine Reverse Fly: 3 sets of 12 @ 100- Completed
Cable Row: 4 sets of 15 @ 80- Did not do
Wednesday 2/8/17 Workout
DB Overhead Press: 4 sets of 4 @ 65 - Failed
DB Lateral Raise: 4 sets of 10 @ 17.5 - Failed
DB Front Raise: 3 sets of 12 @ 25 - Failed
Cuban Rotation: 3 sets of 15 @ 15 - Failed
Seated Leg Curl: 4 sets of 10 @ 160 - Completed
RDL: 3 sets of 10 @ 230 - Failed
Thursday 2/9/17 Workout
Back Squat: 5 sets of 10 @ 225 - Completed
Leg Extension : 4 sets of 12 @ 160 - Completed
Leg Press: 3 sets of 20 @ 240 - Completed
Friday 2/10/17
Close Grip Bench: 4 sets of 8 @ 165 - Completed
Alternating DB Curl: 4 sets of 8 @ 40 - Failed
Weighted Dips: 3 sets of 12 @ 20 - Completed
Rope Triceps Pushdown: 3 sets of 20 @ 40 - Completed
Barbell Curl: 3 sets of 12 @ 60 - Failed
DB Hammer Curl: 3 sets of 20 @ 15 - Failed
Cutting Anabolic Diet
Breakfast: (4 Strips) Kroger Thick Cut Bacon, (4) Eggs, (2 Tbsp) Land o Lakes Unsalted Butter, (1/2 Cup) Cheddar Cheese
Morning Snack: (4) Kroger String Cheese
Lunch: (6 oz) Steak, (4) Kroger String Cheese
Afternoon Snack: (2 Tbsp) EVOO
Dinner: (6 oz) 93% Ground Beef
I’m also working to add BCAA during workout
Calories: 2290, Carbs: 27, Fat: 166, Protein: 172
My Bodyweight hits around 230 on Monday and drops to around 225 by Friday