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How I hated shift work. Did it for 14+ years
Approved Log Road to my first bodybuilding show cycle Journal
- Thread starter conman2001
- Start date
@conman2001 You are awesome! Great job managing this type of schedule. The beef sounds really good. That is delicious.
It Isn’t terrible, No one’s at the gym when I get in so that’s nice!
Saturday dec 6
UPPER DAY
7:30pm
Woke up! New supplement came in while I was sleeping. Instead of heart+, liver+ and kidney+ I got defend by huge supplements and it’s basically all the same ingredients. Gonna trial that and see how it is! I also feel I should mention I drink around 5-7 liters of water a day minimum and 1g of pink Himalayan salt with each meal. Steps are 10,000 daily now and cardio got taken back. Weight is 235lbs fasted in the morning
Health supplements
-40mg telmisartan
-10mg cialis
-1/3 serving of defend(has magnesium in it already)
-4000mg vitamin c
-10g creatine upon waking 5g L glutamine (will have another 10g creatine and 5g L glutamine intra workout. Have been doing this but forgot to put in my log)
Daily pins
-125mg test c
-100mg primo e
-100mg mast e
-500mg L Carnatine
-100mg L glutathione
-10iu gh
-8iu novolog pre workout 5iu post workout
-500mcg mt2
-2.5mg ghkcu
8:00pm
Made breakfast and food for work! Honestly one of my favorite parts of the day, helps me clear my mind and just go in flow state and hang out with the lady while doing it. Good to mention I also make dinner for her while I’m doing this, good for bonding with her, making our relationship solid and having genuine conversations with each other. I find this is one of the most important factors of lifting that a lot of people take for granted, what we do is very selfish and being fortunate enough to have someone to support your decisions is huge so any chance I get I like to make her life easier.
8:30pm
Meal 1
1 egg
250g egg whites
50g mixed vegetable
50g sourdough (over sliced my bread and had around 60g)
100g blueberries
P-43 C-45 F-7
9:30pm
Finished cooking and packing my food for work and left!
11:30pm
Meal 2
50g cream of rice
40g whey drip
10g 70% dark chocolate
P-35 C-50 F-3
1:30am
Meal 3
150g chicken breast
50g jasmine rice
100g mixed vegetable
50g pineapple
P-37 C-55 F-5
2:30am
Snack
Popcorn
P-3 C-19 F-6
4:30am
Meal 4
Buffin muffin (buffcoff flavor)
P-28 C-50 F-12
6:30am
Meal 5
150g chicken breast
75g jasmine rice
100g mixed vegetable
100g pineapple
8 units novolog
P-38 C-81 F-5
8:00am
Intra workout drink
25g of carbs from carb powder
10g creatine
5g glutamine
1/3 serving defend
UPPER DAY
Cable lateral raises
1x10 @40lbs
1x8 @40lbs
1x10 @30lbs
Low incline smith machine press
1x7 @315
1x10 @245
Converging chest press
1x10 @80lbs
1x8 @80lbs
Cable Chest flies
2x10 @40lbs
Single arm cable pull down
2x10 @115lbs
1x8 @115lbs
Low row machine
3x10 @100lbs
Rear delt flys
5x12 @60lbs 30second rest(Trying to blow up the delts)
Single arm rope pushdowns
2x10 @20lbs
1x8 @20lbs
Single arm machine curls
2x10 @60lbs
9:45am
Meal 6
150g 93/7 ground beef
200g sweet potatoes
100g mixed vegetable
5 units novolog
P-39 C-46 F-12
10:30am
Making my meals for tomorrow for work so I can get some good nights rest today for lower and arms tomorrow!!!
12:30pm
Bedtime!
Made 3 of my meals for tomorrow and did some Christmas decorating with the lady. Life is good, gains are good
Bedtime supplements
-1/3 serving defend
-10iu gh
UPPER DAY
7:30pm
Woke up! New supplement came in while I was sleeping. Instead of heart+, liver+ and kidney+ I got defend by huge supplements and it’s basically all the same ingredients. Gonna trial that and see how it is! I also feel I should mention I drink around 5-7 liters of water a day minimum and 1g of pink Himalayan salt with each meal. Steps are 10,000 daily now and cardio got taken back. Weight is 235lbs fasted in the morning
Health supplements
-40mg telmisartan
-10mg cialis
-1/3 serving of defend(has magnesium in it already)
-4000mg vitamin c
-10g creatine upon waking 5g L glutamine (will have another 10g creatine and 5g L glutamine intra workout. Have been doing this but forgot to put in my log)
Daily pins
-125mg test c
-100mg primo e
-100mg mast e
-500mg L Carnatine
-100mg L glutathione
-10iu gh
-8iu novolog pre workout 5iu post workout
-500mcg mt2
-2.5mg ghkcu
8:00pm
Made breakfast and food for work! Honestly one of my favorite parts of the day, helps me clear my mind and just go in flow state and hang out with the lady while doing it. Good to mention I also make dinner for her while I’m doing this, good for bonding with her, making our relationship solid and having genuine conversations with each other. I find this is one of the most important factors of lifting that a lot of people take for granted, what we do is very selfish and being fortunate enough to have someone to support your decisions is huge so any chance I get I like to make her life easier.
8:30pm
Meal 1
1 egg
250g egg whites
50g mixed vegetable
50g sourdough (over sliced my bread and had around 60g)
100g blueberries
P-43 C-45 F-7
9:30pm
Finished cooking and packing my food for work and left!
11:30pm
Meal 2
50g cream of rice
40g whey drip
10g 70% dark chocolate
P-35 C-50 F-3
1:30am
Meal 3
150g chicken breast
50g jasmine rice
100g mixed vegetable
50g pineapple
P-37 C-55 F-5
2:30am
Snack
Popcorn
P-3 C-19 F-6
4:30am
Meal 4
Buffin muffin (buffcoff flavor)
P-28 C-50 F-12
6:30am
Meal 5
150g chicken breast
75g jasmine rice
100g mixed vegetable
100g pineapple
8 units novolog
P-38 C-81 F-5
8:00am
Intra workout drink
25g of carbs from carb powder
10g creatine
5g glutamine
1/3 serving defend
UPPER DAY
Cable lateral raises
1x10 @40lbs
1x8 @40lbs
1x10 @30lbs
Low incline smith machine press
1x7 @315
1x10 @245
Converging chest press
1x10 @80lbs
1x8 @80lbs
Cable Chest flies
2x10 @40lbs
Single arm cable pull down
2x10 @115lbs
1x8 @115lbs
Low row machine
3x10 @100lbs
Rear delt flys
5x12 @60lbs 30second rest(Trying to blow up the delts)
Single arm rope pushdowns
2x10 @20lbs
1x8 @20lbs
Single arm machine curls
2x10 @60lbs
9:45am
Meal 6
150g 93/7 ground beef
200g sweet potatoes
100g mixed vegetable
5 units novolog
P-39 C-46 F-12
10:30am
Making my meals for tomorrow for work so I can get some good nights rest today for lower and arms tomorrow!!!
12:30pm
Bedtime!
Made 3 of my meals for tomorrow and did some Christmas decorating with the lady. Life is good, gains are good
Bedtime supplements
-1/3 serving defend
-10iu gh
Attachments
Chicken, rice and vegetables. That is a good meal right there and very simple to put together I like it. @conman2001
yeah its a good idea
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