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BlondBomber
New member
KillahBee said:
What is HST?
My New Journal
- Thread starter BlondBomber
- Start date
What is HST?
BlondBomber
New member
Sugarplum said:nice to see you posting a journal.
as the 'blond bomber' you must be a fan of dave draper.
You are most correct.
BlondBomber
New member
Meal 1: (Denny's) 3 orders Egg Beaters, plain oatmeal, coffee
Meal 2: 2 rolls spicy tuna sushi, venti iced tea
Weights: Delts/Biceps/Forearms
1. no-momentum military press
45x10
45x10
95x5
115x5
135x5
155x5
175x5
Fuck yes, again. Didn't think that I would hit 175x5, but it proved to be a good day.
2. seated lateral raises
25x6
30x6
3. deltoid flye
100x8
120x8
4. short BB upright rows w/straps
95x8
105x8
5. alternate incline DB curls
20x8
35x8
40x8
6. short BB curls
70x8
80x8
7. one-arm preacher curls
20x8
30x8
8. alternate hammer curls
30x8
35x8
9. behind-back wrist curls
60x12
70x12
Meal 3: Isopure protein+carb drink
Meal 4: (Denny's) 8 oz. sirloin steak, 2 orders hashbrowns
Meal 5: order honey glazed pork
Meal 6: 8 oz. filet mignon (sp?), fancy potato side dish, veggies
Meal 7: can of tuna
Another good workout/day. Resting 2 minutes for everything except last set of set of military press where I rested 3 minutes. Got caught in traffic driving my Dad to his hotel from the airport, so a little too long between Meal 4 and 5, and a like an hour between meal 5 and 6, but that is how it went. Gonna do cardio tomorrow morning and eat all day.
Meal 2: 2 rolls spicy tuna sushi, venti iced tea
Weights: Delts/Biceps/Forearms
1. no-momentum military press
45x10
45x10
95x5
115x5
135x5
155x5
175x5
Fuck yes, again. Didn't think that I would hit 175x5, but it proved to be a good day.
2. seated lateral raises
25x6
30x6
3. deltoid flye
100x8
120x8
4. short BB upright rows w/straps
95x8
105x8
5. alternate incline DB curls
20x8
35x8
40x8
6. short BB curls
70x8
80x8
7. one-arm preacher curls
20x8
30x8
8. alternate hammer curls
30x8
35x8
9. behind-back wrist curls
60x12
70x12
Meal 3: Isopure protein+carb drink
Meal 4: (Denny's) 8 oz. sirloin steak, 2 orders hashbrowns
Meal 5: order honey glazed pork
Meal 6: 8 oz. filet mignon (sp?), fancy potato side dish, veggies
Meal 7: can of tuna
Another good workout/day. Resting 2 minutes for everything except last set of set of military press where I rested 3 minutes. Got caught in traffic driving my Dad to his hotel from the airport, so a little too long between Meal 4 and 5, and a like an hour between meal 5 and 6, but that is how it went. Gonna do cardio tomorrow morning and eat all day.
BlondBomber
New member
Sugarplum said:
Good to hear a positive BBing related story for once.
BlondBomber
New member
AM: treadmill/4mpn/3%/45 min.
Meal 1: 8whites.1yolk, 1 c raw steel-cut oatmeal, 5 pieces turkey bacon, multi, fish oil, 4 c cofee
Meal 2: chicken breast, 1/2 c raw brown rice
Meal 3: can of tuna, heart of Romaine salad w/capful dressing
Meal 4: chicken breast, 1/2 c raw brown rice
Meal 5: can of tuna, diet Rockstar
PM: Triceps/Biceps/Forearms
1. close-grip bench press
45x10
95x8
135x8
185x6
205x6
2. Olympic BB ext.
65x8
85x8
3. v-bar pushdowns
5platesx8
7platesx8
4. one-arm rope pushdowns
2platesx8
2platesx8
5. ultra-wide grip EZ-bar curls
25x10
45x8
75x8
95x8
6. standing alternate DB curls
30x8
35x8
7. standing EZ-bar preacher curls
45x8
65x8
8. high-pulley one-arm curls
2platesx8
2platesx8
9. reverse short BB curls
45x8
55x8
10. standing reverse short BB wrist curls
30x12
30x12
Workout was late, like 9:30ish, just felt like going to the gym. Not as strong on the close-grips as I would like, but I forget that I weigh less now. I think that I was over-dieting before because now my muscles are fuller, and I am still gradually losing bodyfat. Vascularity is increasing and I can see more veins when I pose (execute Arnold's "isotension principle"). I think that gaining lean mass is the way to go for me, hence no second session of cardio.
Meal 6: 1 c raw steel-cut oatmeal, 8whites.1yolk, banana
Meal 7: can of tuna
Took a can of tuna and my second meal of rice&chicken with me pre-made to my study group tonight. Not only will I save $ the more I take my food, but I will also have the peace of mind knowing that I know exactly what I am eating. Timing of my workout was not optimal, with a high carb meal near bedtime, but I will just not make a habit of it.
Meal 1: 8whites.1yolk, 1 c raw steel-cut oatmeal, 5 pieces turkey bacon, multi, fish oil, 4 c cofee
Meal 2: chicken breast, 1/2 c raw brown rice
Meal 3: can of tuna, heart of Romaine salad w/capful dressing
Meal 4: chicken breast, 1/2 c raw brown rice
Meal 5: can of tuna, diet Rockstar
PM: Triceps/Biceps/Forearms
1. close-grip bench press
45x10
95x8
135x8
185x6
205x6
2. Olympic BB ext.
65x8
85x8
3. v-bar pushdowns
5platesx8
7platesx8
4. one-arm rope pushdowns
2platesx8
2platesx8
5. ultra-wide grip EZ-bar curls
25x10
45x8
75x8
95x8
6. standing alternate DB curls
30x8
35x8
7. standing EZ-bar preacher curls
45x8
65x8
8. high-pulley one-arm curls
2platesx8
2platesx8
9. reverse short BB curls
45x8
55x8
10. standing reverse short BB wrist curls
30x12
30x12
Workout was late, like 9:30ish, just felt like going to the gym. Not as strong on the close-grips as I would like, but I forget that I weigh less now. I think that I was over-dieting before because now my muscles are fuller, and I am still gradually losing bodyfat. Vascularity is increasing and I can see more veins when I pose (execute Arnold's "isotension principle"). I think that gaining lean mass is the way to go for me, hence no second session of cardio.
Meal 6: 1 c raw steel-cut oatmeal, 8whites.1yolk, banana
Meal 7: can of tuna
Took a can of tuna and my second meal of rice&chicken with me pre-made to my study group tonight. Not only will I save $ the more I take my food, but I will also have the peace of mind knowing that I know exactly what I am eating. Timing of my workout was not optimal, with a high carb meal near bedtime, but I will just not make a habit of it.
BlondBomber
New member
AM: treadmill/flat/4mph/45min.
Meal 1: 10whites.1yolk, 1 c raw steel-cut oats, 5 pieces turkey bacon, multi, fish oil, 4 c cofee
Meal 2: 1/2 c raw brown rice, chicken breast, iced tea
PM: quads/hams
1. leg ext.
2platesx15
2platesx15
2. squats
45x15
135x8
135x8
185x8
225x8 (belt)
275x8 (belt/wraps)
315x8 (belt/wraps) PR!
3. Polaris leg press
450x8
540x8
4. hack squats
180x8
270x8
5. leg ext.
8platesx10
10platesx10
6. lying leg curls
65x10
80x10
95x10
7. Flex hamtractor
150x10
165x10
8. snatch-grip platform stiff-legged deadlifts
135x10 (straps)
225x10 (straps)
9. walking DB lunges
30x20 paces
40x20 paces
Meal 3: Isopure carb+protein drink
Meal 4: potato w/fake butter, can of tuna
(Meal 5: 1/2 raw brown rice, chicken breast)
(Meal 6: can of tuna, heart of Romaine salad, 2 Tbsp PB)
Meal 1: 10whites.1yolk, 1 c raw steel-cut oats, 5 pieces turkey bacon, multi, fish oil, 4 c cofee
Meal 2: 1/2 c raw brown rice, chicken breast, iced tea
PM: quads/hams
1. leg ext.
2platesx15
2platesx15
2. squats
45x15
135x8
135x8
185x8
225x8 (belt)
275x8 (belt/wraps)
315x8 (belt/wraps) PR!
3. Polaris leg press
450x8
540x8
4. hack squats
180x8
270x8
5. leg ext.
8platesx10
10platesx10
6. lying leg curls
65x10
80x10
95x10
7. Flex hamtractor
150x10
165x10
8. snatch-grip platform stiff-legged deadlifts
135x10 (straps)
225x10 (straps)
9. walking DB lunges
30x20 paces
40x20 paces
Meal 3: Isopure carb+protein drink
Meal 4: potato w/fake butter, can of tuna
(Meal 5: 1/2 raw brown rice, chicken breast)
(Meal 6: can of tuna, heart of Romaine salad, 2 Tbsp PB)
BlondBomber
New member
Today's Nutrition
Meal 1: 10whites.1yolk, 1/2 raw steel-cut oats, 5 pieces turkey bacon, venti coffee
Meal 2: 2 rolls spicy tuna sushi, venti iced tea
Meal 3: Pure Protein bar
Meal 4: chicken breast, 1/2 raw brown rice, heart of Romaine salad w/dressing
(Meal 5: can of tuna, 2 Tbsp natural PB)
Meal 1: 10whites.1yolk, 1/2 raw steel-cut oats, 5 pieces turkey bacon, venti coffee
Meal 2: 2 rolls spicy tuna sushi, venti iced tea
Meal 3: Pure Protein bar
Meal 4: chicken breast, 1/2 raw brown rice, heart of Romaine salad w/dressing
(Meal 5: can of tuna, 2 Tbsp natural PB)
P
Phaded
Guest
wow bro i like this routine alot and how you list what you eat everyday.. do you think eating like 30 eggs is ok.. because i basically eat like 20 egg whites a day 4 yolks.. and prob. like 4 cans of tuna.. i can't really afford such an expensive diet.. would intaking the same protien sources as i am everyday just tuna and eggs be ok?..
BlondBomber
New member
Thanks for the compliments. To answer your protein intake question, yes, eating 20 whites and 4 yolks with 4 cans of tuna is fine. The only question most BBers would have in regards to protein sources and their bioavailability is if the source is of muscle tissue or not. Basically, if you look at the side of can of vegetables, their will be some amount of protein listed, but its bioavailabilty (how much protein your body can acquire from it) is very low. If you are on a budget, try to construct your daily meals around the following meals:
Meal 1: oatmeal, egg whites w/a yolk
Meal 2: tuna, brown rice
Meal 3: 2 scp protein powder
Oatmeal and brown rice are the most economical carb choices, same w/eggs bought in bulk, tuna and protein powder bought in bulk. If you can't afford the protein, just eat the other meals. Your success will hinge on whether you can put up with the same meals all the time. You could look for when there are sales on chicken breast or lean meat cuts and freeze some, must some ideas.
P.S. Don't feel you are doing anything wrong if you can't emulate my diet, I spend $100's on food every month, but you don't have to by any means to meet your nutritional needs.
Meal 1: oatmeal, egg whites w/a yolk
Meal 2: tuna, brown rice
Meal 3: 2 scp protein powder
Oatmeal and brown rice are the most economical carb choices, same w/eggs bought in bulk, tuna and protein powder bought in bulk. If you can't afford the protein, just eat the other meals. Your success will hinge on whether you can put up with the same meals all the time. You could look for when there are sales on chicken breast or lean meat cuts and freeze some, must some ideas.
P.S. Don't feel you are doing anything wrong if you can't emulate my diet, I spend $100's on food every month, but you don't have to by any means to meet your nutritional needs.
BlondBomber
New member
Yesterday.
4 c coffee
AM: treadmill/4mph/3%/45min.
Meal 1: normal breakfast
Meal 2: 1/2 c brown rice, can tuna
PM: Chest/Abs
1. low-incline bench press
45x10
95x8
135x8
185x6
205x4 (Fuck! Being more cut is not always good!)
2. bench press
185x6
205x6
3. incline DB press
60x8
70x8
4. flat DB flyes
30x8
40x8
Worked on my form on these.
5. dips compound set w/pec-deck
bwx8/100x8
bwx8/100x8
6. leg raises compound set w/kneeling cable crunches
bwx15/12platesx15
bwx15/12platesx15
bwx15/12platesx15
7. decline crunches compound set w/broomstick twists
25/50
25/50
25/50
Meal 3: 2 small potatoes w/1 Tbsp fake butter, can of tuna
Meal 4: Rice King rice bowl w/chicken
Meal 5: Pure Protein Bar
4 c coffee
AM: treadmill/4mph/3%/45min.
Meal 1: normal breakfast
Meal 2: 1/2 c brown rice, can tuna
PM: Chest/Abs
1. low-incline bench press
45x10
95x8
135x8
185x6
205x4 (Fuck! Being more cut is not always good!)
2. bench press
185x6
205x6
3. incline DB press
60x8
70x8
4. flat DB flyes
30x8
40x8
Worked on my form on these.
5. dips compound set w/pec-deck
bwx8/100x8
bwx8/100x8
6. leg raises compound set w/kneeling cable crunches
bwx15/12platesx15
bwx15/12platesx15
bwx15/12platesx15
7. decline crunches compound set w/broomstick twists
25/50
25/50
25/50
Meal 3: 2 small potatoes w/1 Tbsp fake butter, can of tuna
Meal 4: Rice King rice bowl w/chicken
Meal 5: Pure Protein Bar
