My New Journal

[BlondBomber]

Back/Calves
1. good mornings
45x10
135x5
185x5
225x5
315x3 (belt)(paused on pins)
365x3 (belt)(paused on pins)(bit of an arch-back)
Stopped here. I haven't done heavy GM's in a while and felt a little something in my abs.
2. knee-high lockouts
225x3 (belt)
315x3 "
405x3 "
495x3 "
Last set the reps weren't complete lockouts, my grip was giving way. I need to remember to bring my chalk next time.
3. BB rows
135x10
155x10
175x10
4. wide-grip pulldowns
8px10
9px10
10px10
5. seated calf raises
90x15
135x15/90x15
135x15/90x15
6. angled calf raises
180x15
200x15/180x15
I am experimenting with not going to failure on assistance work, except for calves. I want to put all of my energy into the main movements. Hopefully I will get 405x3 on GM's next week.

 

[Phaded]

listing the diet again nice..

 

[BlondBomber]

Yeah, I was listing my nutrition in a journal on the Nutrition board, but no one was responding to it. So, I have decided to start including it again in my training journal.

 

[BlondBomber]

Yesterday.

Chest/Biceps

1. incline bench press
45x10
95x10
135x10
155x10
175x8+2 forced reps

2. DB bench press
70x8
75x7

3. flat DB flyes
30x10
35x10

4. EZ-bar curls
25x10
45x10
75x10
85x10

5. incline DB curls
25x8
30x8

6. Flex hammer curls
25x10
30x10

Man, was I out of it/tired yesterday. My workout was not going down like I wanted. Anyways, I am sore today, so not as bad as I thought. One thing I found when curling is to lean back slightly when pulling up the bar. Previously, I would lean forward, but this would recruit more anterior delts and erectors.

1: 8 egg whites, 1/2 c oatmeal, multi, 2 fish oils, coffee

2: chicken breast, 1/2 c white rice, iced tea

Trained.

3: 1 c drained peaches, 1.5 scp pp

4: ground sirloin, 2 potatoes, 1 Tbsp margarine

5: 1 roll Hawaiian roll (spicy tuna w/avocado)

6: chicken breast, heart of Romaine, 2 Tbsp dressing, ANPB

Day One

 

[BlondBomber]

1: 8 egg whites, 1/2 c oatmeal, multi, 2 fish oils, venti green tea

2: 1.5 scp pp

3: chicken breast, 1/2 c brown rice, green beans

venti green tea

4: chicken breast, 1/2 c brown rice, green beans

5: 1.5 scp pp

6: 8 oz imitation crab, heart of Romaine, 2 Tbsp dressing, ANPB

7: 8 oz imitation crab

Day Two

 

[BlondBomber]

Quads/Hams
1. squats
45x10
135x10
185x10
225x10
275x10
295x10
Yeah, baby! Man, I almost gave up on squats until I thought, "What if I place a bench like a box squat, but not rock back on it, just squat down, touch it and blast back up?" See, since I workout alone, I never know when I break parallel, and because of my height, going below parallel just blasts my glutes. This way I can break parallel, use correct form and blast heavier weights! I got a quad pump from squatting for the first time in recent memory.
2. leg press
400x10
490x10
I decided to work my quads, not my ego, and lessen the weight, but go all the way down and back up for 10 smooth reps.
3. hack squats
90x10
180x10
4. leg ext.
8px10
10px10
At this point, I look like I had some prison-sex. Walking was no fun!
5. lying leg curls
130x10
150x10
170x10
6. seated leg curls
10px10
12px10

Damn! I had a badass workout! Both the quads and hams fully pumped. For fun, I tried to see if I could run when I was walking to my car, and let's just say that I almost fell on my ass. And I thought I was going to have a shitty workout!

1: 10 medium egg whites, 1/2 c oatmeal, multi, 2 fish oil capsules

2: chicken breast, 1/2 c white rice, guacamole

Trained.

3: 1.5 scp pp, 8 oz oj (PWO meal #1)

4: chicken breast, 2 potatoes, 2 Tbps olive oil (PWO meal #2)

5: chicken breast, 1/2 c white rice

6: chicken breast, guacamole, salad, 2 Tbsp dressing

7: celery, 2 Tbsp ANPB

8: chicken breast, guacamole

 

[BlondBomber]

Delts/Triceps

1. no-momentum military press
45x10
45x10
95x10
115x10
135x10
135x7

2. wide-grip upright rows w/straps
65x10
85x10

3. side raises
20x10 (@sides)
20x10 (infront)

4. palms-out deltoid flyes
70x10
100x10

5. close-grip bench press
45x10
95x10
135x10
155x10
155x10

6. seated overhead DB ext.
60x10
70x10

7. rope pushdowns
6px10

8. one-arm pushdowns
3px10

9. light cardio: LifeFitness bike/FatBurner/level3/20min.

1:
10 whites
1/2 c oatmeal
multi
2 fish oils
venti green tea

2:
1.5 scp pp

3:
chicken breast
1/2 c white rice

4:
chicken breast
1/2 c white rice
24 oz coffee

Trained.

5: (PWO meal #1)
1.5 scp pp
8 oz oj

6: (PWO meal #2)
chicken breast
2 potatoes
2 Tbsp olive oil
2 Tbsp ketchup

7:
chicken breast
1/2 c white rice
guacamole
diet Dr. Pepper Big Gulp

8:
can tuna
celery
ANPB
2 fish oils

 

[BlondBomber]

2 scp coffee

Cardio: treadmill/30min./4mph/3%

1:
10 egg whites
1/2 c steel-cut oats
multi
2 fish oils

2:
chicken breast
heart of Romaine salad
2 Tbsp dressing

3:
chicken breast
1/2 c brown rice

4:
chicken breast
heart of Romaine salad
2 Tbsp dressing
diet Dr. Pepper Super Big Gulp

5:
1.5 scp pp
1/2 c oatmeal
2 Tbsp ANPB

6:
10 egg whites
can Pepsi One

 

[Phaded]

whats up with you and drinking diet soda's lol.. they taste like shitola j/k bud keep up the good stuff.. i see you got crazy with your diet and threw in some guacomole

 

[JKurz1]

whats up with you and drinking diet soda's lol.. they taste like shitola j/k bud keep up the good stuff.. i see you got crazy with your diet and threw in some guacomole

How bout an stats update..........youve been pretty on point for awhile now.....time to jack up the cals? Pics?