It's DIET time! Bitin' the bullet

[StRoNg_WoN]

Ok.. so updates...

I forgot to post up my RE - UPPER workout:

A. Repetition Lift - 4 sets of 8 - 12 reps:

DB Bench Press

55 x 15
55 x 15
55 x 12
55 x 8+1

B. Lat/Upper back Superset - 3 - 4 sets of 8 - 12 reps:

Close Grip PullDowns
Rear Delt Flyes

120 x 16
130 x 10
130 x 9
130 x 7

22.5 x 15
25 x 9
25 x 9
25 x 8

C. Medial Delts - 4 sets of 8 - 12 reps:

DB Lateral Raises

22.5 x 12
30 x 8
25 x 9
25 x 10

D. Traps/Arms Superset - 3 sets of 8 - 10 reps:

Behind the Back Barbell Shrugs
Triceps Pushdowns (15 - 25 reps each set)

135 x 12
155 x 16
155 x 14

50 x 20
50 x 15
50 x 15

E. Grip Forearm 3 sets of timed sets

Plate pinches

10lbs x MAX
10lbs x MAX
10lbs x MAX

 

[StRoNg_WoN]

I made a great lunch with the kiddo today!! RIBS and Squash! YEA!!

She liked it...

Savage...

 

[StRoNg_WoN]

Today I went with the kid to the Gym... it was ME - lower Body...

I'll tell ya what's bitter sweet... I CAN'T FIT INTO MY PANTS ANYMORE!! The ass it getting worn, and the legs are too small! Haha! Time to get some new ones... :S

New Workout... THAT'S always fun!!

I LOVE bringing my daughter to the gym... she encourages me, and helps me with the heavy sets... works well actually...

Box Squats (Working up to one set of 3 - 5 reps)

135 x 5
185 x 5
225 x 5
275 x 4
315 x 1

*** Those were killer man... on the last one I got TOTALLY STUCK on the box! haha! I just dug deep, and got that bitch back up... Grunted REALLY loud... ahhh well.. lol

Step Ups on a box (3 sets of 6 - 12 reps)

25 x 7 (not bad)
25 x 8 (Decent, coulda done more)
25 x 9 (Decent, coulda done even more... but wanted to leave a little in the tank)

DB RDLs (3 sets of 8 - 12)

90 x 12 (Surprisingly easy)
100 x 13 (KILLED IT)
100 x 7 (Pretty toasted)

ABS 3 sets of:

Hanging Leg Raises

The kid wanted to goof around a bit... and didn't want to go yet.. so I finished up with 20minutes of intervals on the tread mill... I was absolutely MURDERED... Awesome shit...

Seriously... I was done.... DONE!!

Had a post workout shake:

• 3 scoops of whey
• 2 scoops of Malto

Just got in the house... and I'm right finished... I just wanna go to bed... so I'm gunna have a tea, and unwind.. then maybe eat another meal, and bed...

 

[StRoNg_WoN]

Age: 34
Height: 5'11
Weight: 198.8lbs

Pretty light today.. weird...

Anyway... WOW I'm EXHAUSTED.. NO idea by.. but I am just COOKED... musta really killed legs yesterday... who knows...

Well today I got all mah food... I've decided to switch things up from 40/30/30 to 50/20/30... so slightly less carbs, and more protein... I'm thinking this may be a better choice, as the gear will help me assimilate the extra protein, and I'm hoping to feel a little less bloated and watery...

So... meals are as follows:

Meal 1:

• 3 scoops of Protein
• 1/2 Cup of oats
• 1/2 a banana

Meal 2:

• 12 whole eggs
• 1 Cup of spinach

Meal 3:

• 9oz of Chicken Breast
• 1 cup of Broccoli
• 1oz of Almonds

Meal 4:

• 2 Cans of Tuna
• 1 cup of Broccoli
• 1Tbsp of Olive oil

Then I'm gunna have my regular PWS:


Meal 5:

• 3 scoops of Protein
• 1 Scoop of Malto

And dinner:

Meal 6:

• The rest of those Ribs... LOTS
• 1 Cup of Broccoli
• 7oz of Sweet Potato

Today is ME - UPPER... I'll post the numbahs later...

 

[StRoNg_WoN]

Training lately has been balls... :S Sucks... I dunno what it is.. I'm tired.. a LOT.. and just don't have the gusto... I'm gunna reevaluate a few things there...

 

[StRoNg_WoN]

Age: 34
Height: 5'11
Weight: 201.0lbs

Well I Hurt my friggin' back doing Pendlay Rows... Damn it...

Whatever...

ME - Upper:

Incline BB Bench:

135 x 5
155 x 5
175 x 5
185 x 3
205 x 1

Flat DB Bench:

55 x 18
55 x 15
55 x 14
55 x 14

Pendlay Rows/Bent over DB rows Super Set:

205 x 8
205 x 8
205 x 6
None - Tweaked my back... :S

25 x 10
25 x 10
25 x 8
None

DB Shrugs:

100 x 12
100 x 10
100 x 10
100 x 10

DB Curls:

35 x 14
40 x 11
45 x 6

So yea.. not the best... but not the worst... I feel annoyed and weird... and now my BACK is thrown out... fuckin' sucks... Ahhhh well.. I'll get some rest and hit it up again another day... :S

 

[snakeryu]

Do u cook ur almonds and does it taste better than eating it raw? Man I've been lately only consuming like one or two scoops of protein, I guess I got to add more.

 

[StRoNg_WoN]

Naw... I just eat them raw....

As for protein powder... Ideally I honestly think it'd be better to get more of my protein reqs. in real food... but it allows me to make up 50% of my calories in protein... so it works...

I'm gunna be tweaking things around a bit there in the near future... so it really depends on your goals. What are your stats? Weight, BF level and goals??

 

[StRoNg_WoN]

Age: 34
Height: 5'11
Weight: 198.2lbs


Hmmm.. seemed to have lost a little weight.. I would attribute that to the Dbol... This is the first day that I haven't taken it... we'll see what happens down the road...

Oddly enough.. I took a NSAID (Diclofenac) last night before bed, and woke up this morning with absolutely ZERO PAIN!! Like NONE... it's crazy... I DO however have a wonderful cold sore from being run down, and not eating/sleeping enough.

I had a VERY stressful week... I had issues with my GF, wound up punching out a dude @ the grocery store who spit in a girls face, was detained, and processed.. and now have to take a friggin' 'don't lose your temper, cuz it's bad class' so that nothing gets put on my record... Fuck sakes... I'm broke... I'm VERY irritated... it's 6 months since my last date of use... and I have to say I'm REALLY REALLY starting to lose it... I gotta hang tight.. meditate... realize this is all temporary, and that things'll go smoothly in time...

I have group therapy tonight.. hopefully that'll help... then it's off to the gym to bang out some weights..

 

[StRoNg_WoN]

Ok.. so yesterday was:

RE - Upper:

Repetition Upper Body


A. REPETITION LIFT – Perform 3 sets of Max reps or 4 sets of 12 - 15 Reps
DB Bench Press

60 x 15
65 x 12
65 x 10
65 x 9

B. LAT/UPPER BACK SUPERSET – Perform 3-4 sets of 8-12 reps.
Close Grip Pulldowns
Face Pulls

130 x 10
130 x 9
130 x 8
130 x 8

25 x 12
25 x 10
25 x 9
25 x 9

C. MEDIAL DELTS - Perform 4 sets of 8 - 12 Reps
DB Lateral Raises

25 x 12
25 x 10
25 x 9
25 x 9

D. TRAPS/ARMS SUPERSET – Perform 3 supersets of 8-10 reps of each exercise.
Behind the back barbell shrugs
Triceps pushdowns (15-25 reps each set)

225 x 12
275 x 8
275 x 7 <--- Weird… 245 Next week

50 x 20
50 x 18
50 x 17

E. GRIP FOREARM – Perform 3 sets of timed sets.
Plate pinch gripping (2-3 sets of 2-3 reps)

10 x MAX
10 x MAX
10 x MAX