My New Journal

[Phaded]

haha i started but now i'm sick as hell with strep throat again.. it has to be this kids house i'm going over.. this is the 2nd time i've went over there in 4 weeks and the 2nd time i got sick anyhow.. i'm not training and its hard to eat well when sick i just want to eat soup all day.. shit sucks.. so i only got in one day of the 'bb diet'

 

[BlondBomber]

On Monday.

Delts/Abs

1. military press
45x10
45x10
95x6
135x6
155x6
155x6-dropped-135x6

2. lateral raises
20x8
25x8
25x8

3. front short-BB raises
50x8
60x8
60x8

4. bent-over raises
20x8
25x8
25x8

5. neutral-grip machine press
80x10
100x10
120x10

6. bench crunches
bwx25
bwx25
bwx25

7. rope crunches
10px25
10px25
10px25

8. broomstick twists
bwx50
bwx50

 

[BlondBomber]

On Thursday.

Legs.

1. bench box squats
45x10
135x10
225x3
315x3 (belt)
365x3 (belt)
I started seeing stars, which pissed me off, since anything under 4 plates is unacceptable! At least there is plenty of room to work.

2. pullthroughs
12px8
12px8
12px8

3. back ext.
45x10
45x10
45x10

4. seated calf raises
45x15
90x15
135x15
160x15-strip-135x15-strip-90x15

5. hammer curls
30x10
30x10
30x10

6. decline sit-ups
bwx25
bwx25
bwx25

 

[BlondBomber]

Yesterday.

Max Bench.

1. wide-grip raw bench press
45x10
135x5
185x3
225x1
275x1 Goal for the day met!
285xmiss I brought the weight out, and knew that I was done!

I haven't maxed out in a long time, so I think my goal of a 315 raw bench is not too far off!

2. high incline DB press
60x8
60x8
60x8

3. rolling DB ext.
25x10
25x10
25x10

4. wide-grip pulldowns
8px10
8px10
8px10

I obviously cut down on the assistance work, and did not go to failure. I think in the past, when training in a PLing cycle, I went to failure too much with my assistance work.
My bodyweight is between 200-205 in the morning, so I will try to keep my weight under 210, seeing as how I am closer to 198 than 220.

 

[BlondBomber]

1:
5 eggs
1 c oatmeal
2 c coffee

2:
chicken breast
1 c white rice
2 fish oils
diet Dr. Pepper SuperBigGulp

3: (pre-workout snack)
2 Tbsp ANPB
1 Tbsp honey

Trained: Max Deadlift

1. deadlift
135x10
225x5
315x1
405x1 (belt)
500x1 (belt)
520x1 (belt)
530x1/4, 530xmiss (belt)

2. wide-grip BB rows
135x5
185x5
225x5
245x5

3. pullthroughs
15px10
15px10
15px10

4. weighted sit-ups
bw+45x20
bw+45x20
bw+45x20

4:
20 oz Gatorade
PureProtein shake

5:
TGI Friday's:
steak
breaded shrimp
fries
sauce/ketchup

6:
chicken breast
2 Tbsp ANPB
1 Tbsp honey

 

[BlondBomber]

Thursday.

1:
5 eggs
1/2 c steel-cut oats
2 fish oils
2 c coffee

2:
chicken breast
1/2 c white rice
can diet Mt. Dew

3:
chicken breast
1/2 c white rice
can diet Mt. Dew

4:
Detour protein bar

5:
Rubio's HealthMex white meat chicken burrito w/rice

Trained: Dynamic Bench Press

1. speed bench (wide-grip)
45x10
95x10
135x5
185x8x3

2. close-grip low-rack lockouts (8 pin)
45x10
135x5
185x5
225x5
275x3
285x2.25

3. standing overhead DB ext.
60x10
60x10
60x10

4. hammer curls
30x10
30x10
30x10

6:
1.5 scp pp
20 oz Gatorade

7:
steak
4 small potatoes sautteed in 3 Tbsp olive oil
2 fish oils

 

[BlondBomber]

Friday.

Chest/Biceps

1. bench press (pinky-on-ring grip)
45x10
95x10
135x5
185x3
225x3
275x3
275x1.5+1.5 forced rep (w/middle finger-on-ring grip)

I tried a closer grip, but felt the movement much more in my front delts. I am going to see if I can hit 275x2x3 next week with my normal middle finger grip.

2. incline bench press (pinky-on-ring)
135x8
185x8
185x8

3. low-incline DB press
60x8
70x8
80x6+2 forced reps

I was actually out of breath at this point.

4. dips supersetted w/DB flyes
bw/30x10
bw/40x10

5. wide-grip BB curls
45x10
65x8
95x8
115x6

6. incline DB curls
25x8
30x8
35x8

7. EZ-curl BB preacher curls
65x8
75x7+1 forced reps

8. wrist curls
30x20
45x20
60x15

 

[BlondBomber]

Yesterday.

Back

1. deadlifts
135x10
225x5
315x5
365x5 (belt)
405x5 (belt)
455x5 (belt) Highest PR ever!

2. pulldowns
8px8
10px8
12px8

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

4. rack DB rows
100x8
125x8

5. close-grip pulldowns
12px8
12px8

Done and done!

 

[Phaded]

same diet i'm assuming?

 

[BlondBomber]

Pretty much, a little dirtier today, especially today. I am going to start a fresh, hardcore diet tomorrow.