It's DIET time! Bitin' the bullet

[StRoNg_WoN]

Woke up today.. and WOW I'm annoyed... I'm not certain why... just a mood...

Anyway.. here's mah food... Same shit.. different day... I can't wait for the weekend to start...

 

[StRoNg_WoN]

Ok... well... Today is supposed to be ME - Lower Body... BUT I'm going to skip it.. and go for a run instead... I'm gunna train legs tomorrow afternoon when my lovely sweetness comes into town (she lives 2 hours away...) SO I'll have some updated pics.. as well as (hopefully) a vid of my workout... should be interesting...

 

[StRoNg_WoN]

Wow... so apparently I'm not a runner... and I've never 'Ran' before... we did just over 6K... with stairs in the middle.. and holy SHIT I was DONE! THAT is hard... my teardrop muscles are on FIRE... wow... After training I went to the pub for an 8oz steak, with baked potato, and steamed veggies...

I just finished a bowl of Cottage Cheese, with Blue Berries... off to the Natural Ottawa's tomorrow to cheer on a few friends.. then it's GO time @ the gym... Can't wait!

Good night folks..

 

[StRoNg_WoN]

I got up... and I took my morning vitamins, then had a cup of strong black coffee.

Made a shake:

• 3/4 cup of Oats
• 1/2 cup of Berries
• 3 Scoops of Vanilla Whey Protein

BIG day today... my Girl is coming in from Montreal... (about 2 hours away... Can't wait to see her... and I'm going to the OPA Natural Physique Show to cheer on my friend Caitlin!!

I made a few meals to take with me:

• 6 whole eggs
• 1/2 cup Broccoli

• 7oz Chicken Breast
• 1oz of Almonds
• 1/2 cup of Broccoli

Then hit the road!

I took the bus... which was ballz.. they weren't on time, and I was getting frustrated... I took it part way, then just walked the rest of the way. It was nice and sunny out, and I was blastin' Biggie Smalls... Love it...

I got to the show to have Hassan Jama greet me with a swag bag of goodies... LOVE Free shit...

I saw Caitlin... She looked GREAT! Colour was spot on, and everything seemed to be going well...

She took FIRST PLACE in her class, AND the over all! Congrats dude!

Mel was running late.. but got there...

That was her @ the UFC show later that night.

After the show... we went home for a REALLY NICE Nap...

We got up, and I decided to kill it doing ME - Lower Body @ the gym:

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

135 x 5
225 x 5
275 x 5
315 x 3
135 x 18

DB Lunges (3 sets of 6 - 12 reps)

40 x 6 (Shitty form, and not deep enough)
22.5 x 10 (Much better)
22.5 x 8 (Much better)

45 degree Hyper-extensions (3 sets of 8 - 12)

35lbs plate x 12
35lbs plate x 12
35lbs plate x 12

Ground Based Ab Circuit

3 sets of:

Sprinter sit-ups, V-ups, toe touches, hip thrusts

Done!

Had a BIG ASS shake after... 2 scoops of Whey, 2 scoops of malto... Yummers...

Got to the bar.. and had some supper:

Starter:

Garlic bread with cheese and bacon (I know.. it was awesome... )

10oz Steak
1 Baked Potato
1 serving of steam veggies

I had all of this with NO BOOZE! YAY! Drank water, and also had a coke... not too too bad...

GSP was boring as SIN... Hominick is a MACHINE!!



Good times.. Tomorrow ME - Upper.... Can't wait..

Oh yea.. I also got some vids of the Squats... Some DEEP STUFF goin' on there.. I was really happy... Will post them up soon.

 

[chewyxrage]

Nice post/pics

Keep it up homie

 

[StRoNg_WoN]

MAN!

So... Legs feel like they were worked over with a sledge hammer... Love my life...

I got up to post this, and my gorgeous, and wonderful girlfriend made me breakfast!! *Sigh* Things don't get much better then that...

I had a BIG ASS CUP of coffee or three... then:

• 6 whole eggs scrambled with Lemon Herb seasoning, and 'Herbes de Provence' (fancy schmancy )
• One serving of Melanie Awesomeness Potatoes:
  • Salt
  • Pepper
  • TexMex Seasoning
• 4 strips of bacon

Yummers!!

Now it's Shower, get ready, and OFF to see Fast Five!!

 

[StRoNg_WoN]

Wow... That movie kicked SERIOUS ass...

Ok... So I FINALLY got some squat vids up!!

First one is a Warmup with the Bar

YouTube - Squats - Warm up

Second one is 5 x 5 with 135lbs

YouTube - Squats - 135lbs

Third one is 5 x 5 with 225lbs

YouTube - Squats - 225lbs

Fourth one is 5 x 5 with 275lbs

YouTube - Squats - 275lbs

Fifth one is 5 x 3 with 315lbs (I missed the 5)

YouTube - Squats - 315lbs

Then I did a final Burn out set with 135 again

YouTube - Squats - 135lbs (Burnout Set)

 

[StRoNg_WoN]

Monday was:

Max Effort Upper Body

A. MAX-EFFORT LIFT – Work up to a max set of 3-5 reps.
Flat Bench Press

135 x 5
155 x 5
185 x 5
225 x 1
225 x 2

B. SUPPLEMENTAL LIFT – Perform 2 sets of MAX reps. (Choose a weight
that you can do 15-20 - Rest 3 - 4 minutes in between sets)

Incline DB Bench

42.5 x 14
42.5 x 14

C. HORIZONTAL PULLING/REAR DEALT – Perform 4 sets of 8-12 reps. (Super Set)

DB Rows
45 Degree Rear Delt Rows

65 x 10
65 x 10
65 x 10
65 x 10

20 x 10
20 x 10
20 x 10
20 x 10

D. TRAPS – Perform 3-4 sets of 8-15 reps

BB Shrugs

225 x 15
275 x 10
275 x 8
205 x 8

E. ELBOW FLEXOR EXERCISE – Perform 3-4 sets of 8-15 reps

Barbell Curls

65 x 15
65 x 10
65 x 10
65 x 10

 

[StRoNg_WoN]

So... Today is my Monday (I took yesterday off.. the GF was still in town... (God I love her...) and we just chilled...

Today is DE Lower...

Meals so far today:

Morning Shake:

• 1/2 cup of Oats
• 1/2 cup of Berries
• 3 scoops of Whey
• Water

Mid morning snack:

• 6 Whole eggs (with a sprinkling of Herbs de Province... I LOVE that shit...)

Pre workout:

• 7oz chicken
• cup of Broccoli
• handful of almonds

Workout... then Post:

• 3 scoops of Whey
• 2 scoops of Malto

I'll post up mah numbers later.. and holy SHIT I want to eat chips.. :S

 

[StRoNg_WoN]

Ok just did my workout, and had my shake.. Blarg... I feel bloated, gross, and tired...

Dynamic Effort Lower Body


A. Dynamic Effort Exercise - Perform 5 - 8 sets of 1 to 3

Box Jumps box about waist height:

3
3
3
3
3
3
3
3

B. UNILATERAL EXERCISE with added ROM - 2 - 3 sets of 8 - 10 reps

Step-ups: (box height slightly above knee)

20 x 10
20 x 10
20 x 10

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

RDLS:

85 x 12
85 x 12
85 x 12

D. WEIGHTED ABS - 4 sets of 10 - 15 reps

Weighted Side Bends:

55 x 13
55 x 13
55 x 13
55 x 13