My New Journal

[BlondBomber]

Calves

1. seated calf raises
45x15
90x15
135x15
160x15
160x15

2. DB calf raises
30x15
35x15
40x15

3. horizontal leg press
8px20
10px20
12px20

4. Smith-press calf raises
90x15
180x15

Delts

1. standing military press
45x10
45x10
95x8
115x8
135x8
155x8
135x8

2. side raises
20x8
25x8
25x8

3. twisting alternate front raises
30x8
35x8
35x8

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

5. Smith-press military press
115x8
135x8

Quads/Hams

1. squats
45x10
135x10
185x10
225x5
275x5
315x5 (belt)
365x5 (belt)
385x5 (belt)

2. leg press
8 platesx10
10 platesx10
10 platesx10

No hack squats, barely able to hold it together at this point!

3. leg ext.
8px10
9px10
10px10

4. lying leg curls
130x10
150x10
170x10

Workout was done, I couldn't hardly walk.

Arms

1. close-grip bench press
45x10
95x10
135x8
185x8
225x8

2. seated DB ext.
60x8
70x8
80x8

3. rope pushdowns
6px10
7px10
8px10

4. close-grip BB curls
45x10
65x10
85x8
95x8

5. DB curls
25x8 (simultaneously)
30x8 (alternate)
35x8 (alternate)

6. machine preacher curls
6px10
7px10
8px10

Tired. Forced myself to get a workout in. Little slower pace than normal, but a good workout overall.

 

[BlondBomber]

Yesterday.

45 min. Life Fitness bike level 2

Today.

2 c coffee

Abs/Cardio

1. ball crunches
3x25

2. rope crunches
12px15
13px15
14px15

3. Life Fitness bike 45 minutes level 2

1:
1 c oatmeal
10 egg whites
5 pieces turkey bacon
banana

 

[Phaded]

Calves

1. seated calf raises
45x15
90x15
135x15
160x15
160x15

2. DB calf raises
30x15
35x15
40x15

3. horizontal leg press
8px20
10px20
12px20

4. Smith-press calf raises
90x15
180x15

Delts

1. standing military press
45x10
45x10
95x8
115x8
135x8
155x8
135x8

2. side raises
20x8
25x8
25x8

3. twisting alternate front raises
30x8
35x8
35x8

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

5. Smith-press military press
115x8
135x8

Quads/Hams

1. squats
45x10
135x10
185x10
225x5
275x5
315x5 (belt)
365x5 (belt)
385x5 (belt)

2. leg press
8 platesx10
10 platesx10
10 platesx10

No hack squats, barely able to hold it together at this point!

3. leg ext.
8px10
9px10
10px10

4. lying leg curls
130x10
150x10
170x10

Workout was done, I couldn't hardly walk.

Arms

1. close-grip bench press
45x10
95x10
135x8
185x8
225x8

2. seated DB ext.
60x8
70x8
80x8

3. rope pushdowns
6px10
7px10
8px10

4. close-grip BB curls
45x10
65x10
85x8
95x8

5. DB curls
25x8 (simultaneously)
30x8 (alternate)
35x8 (alternate)

6. machine preacher curls
6px10
7px10
8px10

Tired. Forced myself to get a workout in. Little slower pace than normal, but a good workout overall.

please dont tell me you did all this in one day evil knevil

 

[BlondBomber]

1:
1 c oatmeal
10 egg whites
4 pieces turkey bacon
2 fish oils

2:
heart of Romaine salad
chicken breast
2 Tbsp dressing

3:
1 c oatmeal baby food
1.5 scp pp

Trained: Chest/Abs

1. incline bench press
45x10
95x10
135x6
185x6
205x6
215x5+1 forced rep

2. bench press
135x8
185x8
225x7

3. incline flyes
30x10
40x10

4. HS bench press
90x10
180x10

5. leg raises
bwx15
bwx15
bwx15

6. small Swiss ball crunches
bwx20
bwx20
bwx20
These were killer!

4:
protein drink

Stairmaster bike. 20 min. level 2.

5:
1 c white rice
chicken breast
2 fish oils

6:
cup o' carne asada

 

[BlondBomber]

please dont tell me you did all this in one day evil knevil

Nope. Each was a different day. My internet was out, so I had to post them later.

 

[BlondBomber]

1:
10 egg whites
1 c steel-cut oatmeal
2 fish oil
multi

2:
2 rolls spicy tuna w/avocado sushi

20 oz coffee

Trained: Back

1. pin-3 (shin level ) rack deadlifts
45x10
135x10
225x5
315x5
405x5 (put on belt/chalked up)
455x5
500x5 PR

2. pulldowns
10px8
12px8
14px8

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

4. rack DB rows
100x8
125x8

5. close-grip pulldowns
12px8
14px8

6. DB shrugs
100x8
125x8

3:
1.5 scp pp
banana

4: (cheat meal)
1 plate Gyro w/2 side orders rice & small salad
1 plate some pork skewer-thing? w/2 side order rice & small salad

Coldstone Gotta Have It Sinless Sweet Cream w/Graham cracker crust
2 fish oils

5:
heart of Romaine salad
chicken breast
2 Tbsp dressing

 

[BlondBomber]

1:
1.5 scp pp
2 c coffee

Cardio: Stairmaster. Steady Pace. 45 min. level 5

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

3:
chicken breast
1/2 c brown rice
1/2 avocado

4:
Met-RX protein bar
20 oz coffee

Trained: Triceps/Biceps

1. rope pushdowns (warm-up)
2px3x15

2. v-bar pushdowns
10px8
12px8
14px8
14px8

3. close-grip bench press
135x8
185x8
205x8

4. decline DB ext.
30x10
35x10

5. high pulley rope ext.
4px10
5px10

6. incline DB curls
20x8
25x8
30x8
35x8

7. EZ-curl BB curls
45x8
65x8
65x8

8. 1-arm DB preacher curls
20x10
25x10

9. standing concentration curls
20x10
25x10

5:
1.5 scp pp

Cardio: 20 min. hilly walk w/115 lbs. dog pulling my ass

6:
chicken breast
1 c white rice

7:
cup o' carne asada
diet Dr. Pepper SuperBigGulp

 

[BlondBomber]

1:
1.5 scp pp
2 c coffee

Cardio Session #1: Stairmaster. Rolling Hills. 45 min. level 7.

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

3:
1.5 scp pp
1/2 c Gerber single-grain barley baby food

4:
chicken breast
heart of Romaine salad
1/2 avocado
2 Tbsp dressing
2 c coffee

Cardio Session #2: Stairmaster bike. Manual. 45 min. level 2

5:
1.5 scp pp
1/2 c Gerber single-grain barley baby food
2 fish oils

6:
chicken breast
2 Tbsp ANPB (I actually measured this shit, I was eating way more!)

 

[BlondBomber]

1:
1.5 scp pp
2 c coffee

Cardio Session: Stairmaster. Steady Pace. 45 min. level 7.

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

3:
chicken breast
heart of Romaine salad
2 Tbsp dressing (measured!)

4:
chicken breast
1/2 c brown rice

20 oz coffee

Trained: Delts

1. DB military press
20x10
30x10
50x6
60x6
70x6
80x6

2. Olympic BB upright rows
65x8
95x8
115x8

3. lateral raises
20x8
25x8

4. Olympic BB front raises
45x10
65x10

5. high rows
14px10
15px10

5:
1.5 scp pp

Cardio Session #2: 20 min. walk pulled by Moose

6:
chicken breast
1 c white rice
1/2 avocado

7:
???