It's DIET time! Bitin' the bullet

[StRoNg_WoN]

Ok... so today was dynamic leg day... Did:

A. Dynamic Effort Exercise - Perform 5 - 8 sets of 1 to 3
Box Squats (No chains or bands)

135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

B. UNILATERAL EXERCISE with added ROM - 2 - 3 sets of 8 - 10 reps
Step-ups (box height slightly above knee)

35 x 10
35 x 10
35 x 10

C. HIP EXTENSION EXERCISE - 3 sets - 8 - 12 reps
Romanian Deadlifts

90 x 12
90 x 12
90 x 10

D. WEIGHTED ABS - 4 sets of 10 - 15 reps
Weighted Side Bends

50 x 15
50 x 15
50 x 15
50 x 12

 

[anabolicanimal1]

K... going now Be back soon..

Look forward to reading it bro

 

[StRoNg_WoN]

Refresh...

 

[StRoNg_WoN]

Crap! Forgot to take a pic...

That WAS:

7oz of Chicken Breast
1oz of Almonds
1 cup of Broccoli

Slathered in Hot sauce...

Down the HATCH!

One more shake B4 bed...

 

[StRoNg_WoN]

Had my shake before bed... same as last time... 3 scoops of whey... a tbsp of olive oil and a tbsp of flax and some almonds.. Yummers...

Woke up this morning... Drank my breakfast... (Not in the typical Irish fashion... )

3 scoops of Whey Protein
1/2 cup of oats
1/2 cup of berries
1 tsp of creatine

Supps:
2 Shark Cartilage caps
2 Milk Thistle
3 Green Tea Extract Caps
2 Ala
1 Multi Vit
2g of Vit C

 

[anabolicanimal1]

Holy shit... It's hot as HELL out... man... I'm sweating like a dog shittin' peach pits...

Ok.. so I hit the road to go shopping... I stopped by the local Shawarma place to grab a plate of chicken and veggies...

Specifically:

• 4oz of Breast meat
• Typical Garden style Salad
• Tabbouleh Salad (Parsley, Tomato, Vinegar, and lemon juice
• BIG Dollop of Hummus
• BIG Dollop of Garlic Sauce

THAT was good.. filled me up and fueled me well...

Then off to shop...

I picked up some supplements to add to the pile:

• 5lbs of Whey (For extra Protein)
• Green Tea Extract (Good anti-oxidant)
• Milk Thistle (To protect the liver)
• ALA (They didn't have the R form unfortunately - another Anti Oxidant/liver protector)
• Bell's Shark Cartilage (I can't LIVE without this stuff.. it's AMAZING for the joints)
• Creatine (For well... it's Creatine.. lol)
• Epsom Salts (For my tired sore muscles)

Here's my complete stash

I also went and did Groceries.. YAY!

• 4 Cartons of Eggs
• 2 lbs Lots of Boneless Skinless Chicken Breast (It was on sale!)
• 1 lbs Bacon (for the weekend... MMMmmmm)
• 1 Bag of fresh Broccoli
• 2 750ml of Cottage Cheese
• 1 lbs of Sirloin (This was ALSO on sale!)
• 1 Jar of Spaghetti Sauce (for whatever.. might make pasta on the weekend)
• 750mg of Marble Cheddar (To add to things... or snack on)
• 1 package of Crystal Lite (To add to water here and there... change it up...)

I also got some dish soap and a few other odds and ends... Happened to have LOTS of almonds already.. as well as frozen spinach for my eggs... I think I should be good for a while there...

Good work man order doesn't look to bad make sure you get your eggs in every morning ! It's crucial weather it's off season or I'm dieting for competitions it's eggs err day . Prob could of done without the spaghetti sauce but oh well live and learn diet sounds really good tho can expect some really nice notable gains with the diet on tick . Make sure get the cottage cheese in before bed instead of snacking . And
On the breakfeast front no
Harm if your throwing eggs in with that into the shake great stuff mate

 

[StRoNg_WoN]

Yea... sauce is more for my kid.. she can only handle Chicken and broccoli for so long before snapping...

Friggin' 8 year olds eh? lol

 

[StRoNg_WoN]

So here it is... ALL my food for the day on my desk... It's funny.. some dude here told me I should open up a restaurant @ work.. haha!

You KNOW you are eating properly when people comment on how 'weird' it is..

Left to right

• Shaker cup #1 - 1/2 my morning shake
• Shaker cup #2 - other 1/2 my morning shake - I blended it too long this morning, and got too much air in, so I had to separate them.
• Bottom red lid Tupperwear - Celery to snack on
• Middle Blue lid - 6 whole eggs
• Top clear/blue lid (Ziplock style) - Chicken Broccoli and almonds
• Fourth over we have tuna, with olive oil, celery, and balsamic on the bottom (blue), and more celery on the top (red)
• Pre workout drink is next - Jack3d (hey... it was free)
• Last shaker cup is my post workout drink - Protein, and Malto mixed

Good to go 'til I get home!

 

[anabolicanimal1]

So here it is... ALL my food for the day on my desk... It's funny.. some dude here told me I should open up a restaurant @ work.. haha!

You KNOW you are eating properly when people comment on how 'weird' it is..

Left to right

• Shaker cup #1 - 1/2 my morning shake
• Shaker cup #2 - other 1/2 my morning shake - I blended it too long this morning, and got too much air in, so I had to separate them.
• Bottom red lid Tupperwear - Celery to snack on
• Middle Blue lid - 6 whole eggs
• Top clear/blue lid (Ziplock style) - Chicken Broccoli and almonds
• Fourth over we have tuna, with olive oil, celery, and balsamic on the bottom (blue), and more celery on the top (red)
• Pre workout drink is next - Jack3d (hey... it was free)
• Last shaker cup is my post workout drink - Protein, and Malto mixed

Good to go 'til I get home!

Excellent mate diet nailed down for in the office good work bro can't say I'd change anything really..your working hard

Hahahah about the sauce well that's cool bro kids need to be kept happy I'd gladly go in get them a happy meal and continue eating my chicken and broccoli hahah!

 

[StRoNg_WoN]

Crap! Keep forgetting to take pics of my food..

So after eating all that... I had my preworkout drink.. then hit it up...

Had my post workout shake (Protein/carbs)

And now I'm having tuna with Celery...

I'll prolly just hit the hay... big day tomorrow...

Today I did

Repetition Upper Body

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

60 x 15
60 x 12
60 x 12
60 x 12

B. LAT/UPPER BACK SUPERSET – Perform 3-4 sets of 8-12 reps.

Wide Grip Pulldowns
Incline Rear Delt flys

130 x 12
130 x 12
130 x 11
130 x 10

20 x 12
20 x 12
20 x 10
20 x 8

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

25 x 12
25 x 10
25 x 10
25 x 8

D. ARMS SUPERSET – Perform 3 supersets of 8-10 reps of each exercise.

Lying DB Skull Crushers
Standing DB Curls

25 x 12
25 x 10
25 x 10

25 x 12
25 x 10
25 x 8

E. ARMS SUPERSET – Perform 3 supersets of 8-10 reps of each exercise.

Two handed Behind the neck DB Triceps Presses
Standing DB Hammer Curls

55 x 12
55 x 10
55 x 10

30 x 10
30 x 10
30 x 10

The pumps I got from this was CRAZY man... Holy shit... I was ROCK HARD for like an hour after training... lol