My New Journal

[BlondBomber]

Weights: 45-60 minutes
Cardio: 45 minutes

 

[BlondBomber]

1:
3 whole wheat waffles w/fake syrup
10 egg whites
3 pieces turkey bacon
vitamins
fish oil
2 c coffee

2:
2 pieces whole wheat bread
chicken breast
1 Tbsp Safflower mayo

Trained: Quads/Hams

1. leg press
200x15
290x15
380x15
470x10
470x10

2. hack squats
90x10
140x10
140x10

3. leg ext.
6px10
8px10
10px10

4. lying leg curls
110x10
130x10
150x10

I have lost my stopwatch, so I am going to buy a heart rate monitor and stopwatch in one. I was going really quickly and had to stop my workout or I would have thrown up. This was my first leg workout in a couple of weeks, so at least I hit 'em.

3:
1.5 scp pp

4:
3 small potatoes
chicken breast
1 Tbsp honey

5:
1.5 scp pp

6:
chicken breast
heart of Romaine salad
2 Tbsp dressing
2 Tbsp ANPB mixed w/Splenda

Did it. Just two cups of coffee this morning. Cutting the caffeine intake.

 

[BlondBomber]

1:
chicken breast
1/2 avocado
vitamins
2 c coffee

2:
1.5 scp pp

2 c coffee

3:
chicken breast
1/2 c brown rice

4:
chicken breast
1/2 c brown rice

5:
steak
1/2 c white rice
3 capsules MuscleTech ThermoShred (Competition Formula)

Trained/Cardio: Delts/Abs

1. DB military press
20x10
30x10
50x8
65x8
70x7

2. standing front DB lateral raises
15x8
20x8
20x8
I am really working on contracting my lateral delts on these.

3. front short-BB raises
40x8
50x8
50x8

4. deltoid flyes
80x10
90x10
100x10

5. machine shoulder press
80x10
100x10
110x9

6. decline sit-ups
bwx25
bwx25
bwx25
I know nowadays crunches are the rage, but since I do deadlift heavy, I figure I need to strengthen both my abs and hip flexors. Plus, I feel my abs a lot more, especially on the eccentric phase of the motion.

7. rope crunches
10px25
10px25
10px25

8. broomstick twists
1x50
1x50
1x50

6:
PureProtein drink

9. horizontal Stairmaster bike. 45 minutes. level 2.
Since I am on my feet all day, I figure this bike has the lowest impact on my knees. Moderately ligh cardio, just enough to get my heart rate to around 130 bpm, to burn fat.

7:
ground sirloin
3 small potatoes
1 Tbsp honey
2 fish oils

8:
can tuna
2 Tbsp ANPB mixed w/Splenda

 

[Phaded]

damn 8 meals bro.. i wish i had your dedication..

 

[BlondBomber]

I had to work 5-2 on both Monday and Tuesday. Consequently, I ate at:
4
8
11
2
5
PWO #1
PWO #2
1130
I have just gotten into the routine of eating breakfast (always), protein shake at 9 (normal days), lunch at 11, meal at break at 2, pre-workout at like 5, protein between weights and cardio, PWO meal and a meal before bed.

 

[BlondBomber]

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

2:
1.5 scp pp

3:
chicken breast
1/2 c oatmeal
1/2 avocado

4:
chicken breast
1/2 c white rice
1/2 avocado
3 capsules MuscleTech ThermoShred (Competition Formula)

Trained: Back/Calves

1. deadlifts w/chalk
135x10
225x5
315x5
365x5 (belt)
405x5 (belt)

2. reverse-grip BB rows
135x8
185x8
205x8

3. Ronnie T-bar rows
90x8
135x8
160x8

4. 1-arm neutral-grip Nautilus rows
90x8
115x8
135x8

5. wider-grip pulldowns
10px8
11px8

6. DB shrugs
90x8
100x8

5:
1.5 scp pp

7. seated calf raises
90x15
115x15
135x15

8. Smith-press calf raises off block
90x15
180x15
180x15

9. reclined Stairmaster bike. 45 minutes. level 2.

6:
chicken breast
3 small potatoes
1 Tbsp honey

7:
chicken breast
heart of Romaine salad
2 Tbsp dressing
2 Tbsp ANPB

I realized that I ate less carbs today because I did not eat my normal two meals of 1/2 c brown rice. I had a day off, and napped before I worked out, so I was a little out of it.

 

[BlondBomber]

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

2:
1.5 scp pp

2 c coffee

3:
chicken breast
1/2 c brown rice

4:
chicken breast
1/2 c brown rice

E-CAN (ephedrine-caffeine-aspirin-nicotine) stack:
1 original Xenadrine
2 puches mint Skoal

5: (pre-workout)
1 c apple sauce

Trained: Chest

1. bench press
45x10
95x10
135x8
185x8
205x8
225x6

2. moderate incline DB press
60x8
65x8
70x8

3. flat DB flyes
30x8
35x8
40x8

4. dips
bwx10
bwx10
bwx10

Posedown w/my best bro who just got stationed at Pendelton.

5. cable crossovers
4px10
6px10
6px8+2 spotted reps

6:
1.5 scp pp
1 c applesauce

7: (cheat meal)
2 fully loaded mexican chicken tacos
1/2 order rice
Coldstone Sinless Sweet Cream w/almonds

8:
can tuna

I was tired from this week. I decided to run my E-CAN stack, it made my sorta sick at first, some induced minor dry heaves, but I felt better and more energized as my workout went on, hence the greater volume.
No cardio because 1.) gym closes at 8 and 2.) one of my true friends came into town.
Hardcore dieting again tomorrow!

 

[BlondBomber]

1:
3 whole wheat waffles w/fake syrup
10 egg whites
5 pieces turkey bacon
vitamins
fish oils
mug coffee

2:
1 c brown rice
chicken breast
2 Tbsp ANPB

3:
1 c white rice
chicken breast

20 oz Gatorade

Trained: Arms

1. BB curls
45x10
65x8
95x8
95x8

2. incline DB curls
25x8
30x8
30x8

3. close-grip spyder curls
45x8
65x8
65x8

4. standing concentration curls
20x10
25x10
25x10

5. close-grip bench press
45x10
95x10
135x8
155x8
175x8
175x8

6. V-bar pushdowns
8px8
10px8

7. false-grip incline EZ-bar ext.
45x8
75x8
75x8

8. rope pushdowns
4px10
6px10
6px10

9. reverse BB curls
45x10
65x10
65x10

I rested 2 minutes today, which I think is too long, so I am going to cut it back to 90 seconds next workout. I haven't done a high volume, arms only day before, but I do want to get my arms up.
After working out with my friend, I have decided that I am going to stop cutting. He is around the same strength as I am, weighing 190ish to my 200ish, and I have to smash him on every lift, especially the big three. He is a PLer, but I know that I can beat his bitch ass anyways. Eating was a bit laborious, but I know I will get used to it.

4:
1 c applesauce
1.5 scp pp

5:
carne asada plate w/1 large tortilla & guacamole
3 side orders rice
about 15 chips w/salsa
Gotta Have It size Coldstone Sinless Sweet w/roasted almonds

6:
chicken breast
salad
2 Tbsp dressing
2 Tbsp ANPB

 

[Phaded]

started mimicing your diet today.. going well so far its hard as fuck to eat soo much food

 

[BlondBomber]

I feel you on that. I am slowly getting used to it, but I have to take 5-10 minute breathers sometimes. The first day of maxing out my diet, I spit up some salad before bed because I was so full!
After losing massive, weight I need to get on a real mass diet.
Good luck in your newly commenced journey!