My New Journal

[BlondBomber]

1:
10 egg whites
1 c oatmeal
vitamins
fish oils
4 c coffee

2:
chicken breast
1 c white rice
diet Dr. Pepper Super Big Gulp

Trained: Quads

1. raw squats
45x10
135x10
185x10
225x10
275x10
315x8

2. leg press
400x10
490x10

3. hack squats
140x10
180x10

4. leg ext.
100x10
110x10

That was it. I was fucking done! Working early yesterday fucked with me, and althought I slept 11 hours last night, I felt out of it today. I am having a little allergies, but I decided to not let that stop me. Champions don't quit, right? I went heavier on squats and hacks, definite super pump. I couldn't even drink my protein shake for like 20 minutes after my workout, I thought maybe I hurt myself, but I am fine.

3:
1.5 scp pp
8 oz oj

4:
chicken breast
1 c white rice

 

[BlondBomber]

5:
frozen cheese pizza

Yesterday.

1:
10 egg whites
1/2 c oatmeal
vitamins
fish oils
coffee

2:
1.5 scp pp
can Pepsi One

3:
chicken breast
1/2 c white rice
iced tea

4:
chicken breast
1/2 c white rice
iced tea

5:
1 scp pp

Weights/Cardio: Delts/Triceps

1. HS military press
barx10
50x10
90x10
130x10
150x10

2. seated Glass side raises
10x10
15x10

3. palms-out deltoid flyes
100x10
110x10

4. cable upright rows
100x10
120x10

5. rope pushdowns
10x10
20x10
25x10

6. Olympic BB ext.
65x10
95x10

7. one-arm overhead rope ext.
10x10
15x10

8. Precor V-crunch
bwx20
bwx20

9. machine crunches
70x20
90x20

10. treadmill/30min./4mph/3%

6:
1 scp pp

7:
chicken breast
3 smaller potatoes
2 Tbsp olive oil

 

[BlondBomber]

Coffee.

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

1:
10 egg whites
1/2 c oatmeal
vitamins
fish oils

2:
~8 oz lean ground sirloin
heart of Romaine salad
2 Tbsp dressing
diet Dr. Pepper SuperBigGulp

3:
chicken breast
1/2 c brown rice

4:
chicken breast
1/2 c brown rice
coffee

5:
1.5 scp pp

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

 

[BlondBomber]

1:
10 egg whites
1/2 c oatmeal
vitamins
2 fish oils
coffee
can Pepsi One

Astronomy Final.

2:
chicken breast
1/2 c white rice

3:
chicken breast
1/2 c white rice
coffee

Poli Sci Final.

4:
order PF Chang's kung pao chicken
1 side order rice
diet Coke
coffee

Trained: Back/Calves

1. wide-grip pull-ups w/straps
bwx8
bwx6
bwx6

2. snatch-grip deadlifts
225x5
315x5 (straps)
405x5 (belt/straps)
425x5 (belt/straps)

3. wide-grip BB rows
135x8
185x8
205x8

4. rack DB rows
90x8
100x8

5. close-grip pulldowns
10px8
12px8

6. behind-back shrugs
135x8
225x8 (straps)

7. seated calf raises
90x15
115x15
135x15

8. BB calf raises off block
135x15
225x15

9. vertical leg press calf raises
10px20
12px20

5:
1.5 scp pp

1/2 mile walk w/dog

6:
chicken breast
1 c white rice

7:
chicken breast
Romaine salad
1/2 avocado
2 Tbsp dressing
diet Dr. Pepper SuperBigGulp

 

[BlondBomber]

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

1:
10 egg whites
1/2 c oatmeal
vitamins
fish oils
coffee

diet Dr. Pepper SuperBigGulp

2:
chicken breast
1/2 c brown rice

3:
1.5 scp pp

coffee

4:
chicken breast
1/2 c brown rice

can diet Mt. Dew

5:
chicken breast
Romaine salad
1/2 avocado
2 Tbsp dressing

can diet Mt. Dew

6:
chicken breast
2 Tbsp ANPB

 

[Phaded]

keep it up big dog.. and where are those pics

 

[BlondBomber]

keep it up big dog.. and where are those pics

I have to admit that I have been a bit remiss in regards to posting pics. I had two finals Monday and three today, so that has been on the back burner.
I am going to my brother's graduationg from law school Saturday through Thursday. I am going to take this time off from training and cardio, but not my diet, which I actually believe at this point would be impossible (far too much guilt, seriously).
When I get back I am going for a six-pack to take with me when I go to study abroad, well sorta, in Ensenada during the month of August. I am going to be spending a lot of time at the beach, so another round of cardio twice a day, six days a week, coupled with stricter nutrition and more intense training is in order.
I most likely post pics either next Thursday or Friday, we shall see.

 

[BlondBomber]

4 c coffee

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

1:
10 egg whites
1/2 c oatmeal
vitamins
fish oils
can diet Mt. Dew

2:
chicken breast pita w/veggies&lite dressing

coffee

3:
Hooters chicken Caesar salad w/dressing&shredded parmesan
diet Coke

4:
chicken breast
1/2 c white rice

Trained: Chest/Biceps

1. incline bench press
45x10
95x6
135x6
185x6
205x6

I tried to contract harder this week and position the bar higher on my clavicle.

2. bench press
205x8
225x5.5+.5 forced reps

3. low-decline DB press
70x8
80x8

4. incline cable flyes
2px10
3px10

5. wide-grip BB curls
45x10
65x8
95x8
95x8

6. alternate DB curls
30x8
35x8

7. EZ-BB preacher curls
75x8
75x8

8. Flex hammer curls
30x8
30x8

I was pretty tired today, but powered through my workout.

5:
Pure Protein shake

6:
chicken breast
1 c white rice
can diet Mt. Dew

7:
can tuna
Romaine salad
2 Tbsp dressing
2 Tbsp ANPB

 

[BlondBomber]

I got back today from the East Coast. I lived a week of what I would consider a "normal person." Eating 3-4 times a day, sometimes good, sometimes not so good. No working out or cardio. I fucking hated it! Sleep pattern all fucked up. First day I binged and smoke 7 cigarettes, I don't really know why. Drank that day, lik 4-5 drinks, and a couple the second. I had to drop that shit, I was feeling so bad.
Anyways, the East Coast sucks compared to the West Coast and I am glad to be home. I got up at 2 Pacific Time, and didn't eat my first meal until 12. I got carbs, fat and protein all in to jump start my body. Second meal the same, then straight strict diet.

1:
El Pollo Loco chicken w/skin
3 flour tortillas
avocado mix

44 oz fountain diet Pepsi

2:
Rice King chicken breast bowl w/white rice

can diet Mt. Dew

Weights/Cardio:

Delts/Triceps/Abs

1. Smith Press behind-neck press
15x10 (front)
15x10
65x10
85x10
105x10
125x8

2. standing Glass side raises
15x10
15x10
15x10

3. front BB raises
35x10
35x10
35x10

4. Smith press upright rows
65x10
65x10
65x10

5. rope pushdowns (warm-ups)
2px15
2px15

6. V-bar pushdowns
8px10
10px10
12px10

7. standing overhead DB ext.
50x10
60x10
65x8

8. overhead rope ext.
3px10
4px10
4px10

9. leg raises
bwx15
bwx15
bwx15

10. ball crunches
bwx20
bwx20
bwx20

3:
1.5 scp protein powder

11. stationary bike 45 min.

4:
8 oz 95% lean beef
2 dry smaller potatoes

5:
can tuna
cabbage salad
2 Tbsp dressing

 

[Phaded]

glad to see your back..