My New Journal

[BlondBomber]

Meal 1: 10whites.1yolk, 5 pieces turkey bacon, coffee
Meal 2: 2 rolls spicy tuna
Meal 3: 2 small potatoes w/1 Tbsp fake butter, ~8 oz. ground sirloin
Weights: Back
1. reverse-grip pulldowns
8platesx8
10platesx8
12platesx8 (straps)
14platesx8 (straps) PR!
2. reverse-grip BB rows
185x6 (straps/belt)
225x6 (straps/belt)
3. Ronnie T-bar rows
135x8
180x8 (straps)
4. rack one-arm DB rows
90x8 (straps)
100x8 (straps)
5. close-grip pulldowns
12platesx8 (straps)
14platesx6 (straps)
6. DB shrugs
80x8 (straps)
90x8 (straps)
Meal 4: heart of Romaine salad w/capful dressing, 2 small potatoes w/1 Tbsp fake butter, skinless chicken thighs
Meal 5: ~8 oz. ground sirloin, 1/2 c brown rice
Meal 6: ???

Good workout today. I decided to deadlift every other week since I am doing cardio 5 times a week and have added arms as an extra day, seeing that my recuperative powers will be slightly diminshed.
Went out last night for the first time in 3-4 months. Had one small glass of beer, nothing terrible, but definately not my thing anymore, all I could think about was that I missed a 6th meal that day. Well not all I thought about, but it was in the back of my mind. At least people can't smoke in bars, that shit would suck!
No cardio this morning, only got 4 1/2 hours of sleep which does not work for me. Almost didn't workout, but I actually upped the intensity when I got in the gym. My workout made me feel better like I knew it would, so a good day all in all.

 

[JKurz1]

Whats a ronnie Tbar row? Bar in the corner of the gym?

 

[BlondBomber]

How I perform "Ronnie" T-bar rows is by:
1. taking a bar and loading a 45 one end and a 25 on the other
2. put a clip on the 25 end and positioning a board behind it to prevent the bars movement during the execution of the exercise
3. load the 45 end with whatever weight is listed
4. take a close-grip pulldown handle and turning it upside down
5. use the handle to row the 45 end weight

I didn't have a better name, and this is something like what Ronnie does in his video. Great exercise, long ass range of motion and good leverage.

 

[BlondBomber]

3-19
Arms
1. V-bar pushdowns
6px10
8px10
12px8
14px8
2. overhead DB ext.
60x8
70x8
3. overhead rope ext.
6px8
7px8
4. 1-arm kickbacks
15x8
20x8
5. EZ-bar curls
25x10
45x8
75x8
95x8
6. incline DB curls
25x8
30x8
7. EZ-bar spyder curls
45x8
65x8
8. 1-arm cable curls
3px8
4px8
9. reverse EZ-bar curls
45x12
55x12

 

[BlondBomber]

3-20
Delts/Calves
5 min. treadmill 4mph/0%
1. DB military press w/compound sets of lateral raises
20x10
30x10
50x8/15x8
60x8/15x8
60x6/15x8
2. deltoid flyes
100x8
110x9
3. front short-BB raises
40x8
50x8
4. 1-arm cable lateral raises
3px8
4px8
5. HS behind-neck press
90x8
110x8
6. Donkey-machine calf raises
200x12
240x12
160x12
7. seated calf raises
50x12
100x12
8. standing calf raises
180x12
200x12
9. machine toe presses
8px12
10px12


3-22
Chest/Biceps
1. low-incline bench press
45x10
95x10
135x5
135x5
185x5
205x5
2. DB bench press
75x6
90x6
3. high-incline DB press
75x6
85x4
4. DB flyes
35x8
40x8
5. short-BB curls
45x6
85x6
105x6
6. alternate DB curls
35x8
45x7+1 cheat
7. short-BB preacher curls
60x8
80x8
8. alternate hammer curls
30x8
35x8


3-24
Back/Abs
1. HS iso-lateral hi rows
barx20
90x8
180x8
230x8 (straps)
270x8 (straps)
2. reverse-grip BB rows
135x6 (s)
185x6 (s)
225x6 (s)
3. chest-supported T-bar rows
90x8 (s)
135x8 (s)
4. underhand-grip cable rows
130x8 (s)
160x8 (s)
5. CG pulldowns
130x8 (s)
160x8 (s)
6. raw snatch-grip quarter deadlifts
225x6 (s)
315x6 (s)
405x6 (s)
7. standing cable crunches
8px3x15
8. leg raises
bwx3x15

 

[Phaded]

where's the diet brother.. they have that t bar thing you make at my gym..

 

[BlondBomber]

AM: 30 min. treadmill/4mph/wave(5%10min.7%10min.5%10min.)

PM: Delts/Triceps
1. DB military press
20x10
30x10
50x10
60x10
70x8.5
2. seated lateral raises
15x10
20x10
25x8
3. EZ-bar upright rows
75x10 (s)
95x10 (s)
4. front EZ-bar raises
45x10
65x10
5. bent-over raises
20x10
25x10
6. V-bar pushdowns
4px10
6px10
11px10
13px10
7. seated overhead DB ext.
60x10
70x10
8. overhead rope ext.
6px10
7px10
9. swimming
1. 2 free-form underwater laps
2. free-style laps: 10 sets of 2

4 c coffee
Cardio.
1: 10whites/1yolk, 5 pieces turkey bacon, 1 c oatmeal
2: chicken breast, 1 c raw brown rice
Trained.
3: 1.5 scp protein powder
Swam.
4: 3 small potatoes sautteed in 2 Tbsp olive oil, ~8 oz. ground sirloin
5: 1 can tuna, heart of Romaine salad w/1 Tbsp dressing
(6: 1 can tuna, 2 Tbsp natural PB mixed w/Splenda)

Good workout today. I am going to up my reps to 10 for now to get some more endurance strength and to just mix shit up. I fell off the wagon when I was not posting, eating well most of the time, but having some beers and cigs here and there. Workout intensity was good throught, I actually always have a good workout the day after drinking (not heavily though) and smoking a couple cigs.
I have now gotten back on track and the cyclical nature of my dietary/lifestyle habits is in check once again.
Trained

 

[Tom Treutlein]

Sorry to butt in, but four cans of tuna a day most certainly isn't safe. I'd say two cans a day would be pushing it, and that's with chunk light tuna. If you're having the solid white albacore, forget it. Too much mercury building up inside you, and it takes awhile you leave. The body is only so forgiving.

You can get all your protein from one single source, and as long as you're getting a complete AA chain (Eggs or Whey come to mind) you're fine. You don't need to eat diverse foods when it comes to proteins.

 

[BlondBomber]

I can see your point. I do eat light tuna, but is there a better alternative?

 

[Tom Treutlein]

In terms of fish? Not that I know of. I mean, don't get in a knot about it, but four cans a day is certainly excessive. 'sides, eggs are a cheaper source of nutrients than tuna, as are steak and chicken breasts, provided you buy them at the right places (like local farm markets that have 'em dirt cheap!).