Been a bit since I have posted my training logs. As it happens, when training is going great I sometimes slack on posting my logs. After slaving away at work, then smashing some weights I tend to get a bit tired and just put it off.
Much like the Emperor said in Return of the Jedi "Everything is proceeding as I have foreseen." (Yes I had to look up that quote). I keep a written log in a notebook that is very detailed with weights, reps, sets, feelings, measurements, etc. but I try to keep things simple on here.
Rather than go through a whole weeks worth of training in one post I will simply say that every workout has been like the previous week except with increased weights on all lifts (main lifts and accessories). I will post up today's workout (Sunday light bench day).
Wide Grip light bench presses- 4 warm up sets then two working sets of 10 reps. Backed off this a bit, as the previous weeks the last set I would hit 15 or more reps but that was kind of defeating the purpose of going light. I use a light day to help with recovery by getting blood flowing into the muscles.
Dumbell Flyes- 4 sets of 10 reps then a final set of 20 reps to burn out. These felt great.
JM Presses- 4 sets of 10 reps ramping up in weight each set. Last set was pretty tough but felt good.
Superset of
Tricep Ext- 4 sets of 15 reps
with
21's with dumbells 4 sets.
Superset of
tricep pressdowns with a light band 3 sets of 15 reps
with
hammer curls 3 sets of 10 reps
Wrist Curls Palm up- 3 sets of 15 reps
Done.
Diet for the past week has been hit or miss. Appetite has been through the roof so I have been eating a bit more than normal. Still working on the carb cycling thing. Trying to tighten that up this week. I will get back to posting my diet on here as it is somewhat different than it was previously.
Weight is up 6 pounds from 2 weeks ago but my waist is down 1/2 an inch. Lets me know the weight gain is quality muscle. Biceps measured 20 inches exactly last night, with a 56 inch chest, and 30 inch quads. Not real happy about the weight gain as it puts me further from the weight class I want to lift in but it happens. I'd rather lift in a higher class than sacrifice gains at this point and so long as the waist is shrinking things are good. Going to add in some more cardio sessions this week.
As far as supplements go, I take the same thing everyday twice a day. One multi-vitamin and multi-mineral, 3 fish oil pills, and glucosamine with MSM.
Deadlifter14
I'm a Dork
Sunday, September 26, 2010
Tuesday, September 14, 2010
More Neighbor Bullshit
I have to say, the neighbors directly across the street are surprisingly good people. The house is occupied by a middle aged couple that have several children. Unique for this neighborhood, the parents seem to get along well and the children are well behaved. In fact I rarely even see them that often.
You fucking idiot. Seriously did you really believe the bullshit I just typed? Hell no, the people across the street are fucking retards (no not literal retards like the people who live beside me). The guy is some douchebag with shitty douchebag style tattoos with his shitty wannabe mullet hair style. He has a piece of shit motorcycle that he thinks is awesome (he also thinks no one has pissed all over the seat but he is wrong about that also!).
The woman (I honestly don't know if they are married, just dating, brother and sister, or probably all of the above) is rarely seen outside and when she is it is generally because the police have been called. I don't think I have ever seen her when she wasn't high as a kite.
I can't even figure out how many kids live in that house since about a dozen hang out on the porch from dawn till dusk. Seriously there whole daily activity consists of sitting on a porch. How fucking pathetic are you that your daily life consists of waking up and sitting on a lawn chair on a porch. I know that at least one long haired ugly looking kid resides there and I also know that the motorcycle douchebag is not his father. I know this because they have to explain that situation every time they call the police on one another which is at least once a week.
During one rather hot summer day an interesting thing happened. The neighborhood kids were busy being fucking losers to the best of their ability. One of them decided to turn on some ghetto ass rap music (always funny when little hick white kids want to be ghetto) and then they decided to have an impromptu bump and grind dance number. This apparently deeply offended Not-Megan (remember her from the previous neighbor story) who happened to be shitfaced drunk (it was after all already 3 pm).
If you have ever seen an episode of Jerry Springer you can kind of imagine what it was like. In the middle of the street annihilated Not-Megan was screaming at the kids while her 1980s style perm was flapping in the wind. One of the kids got the "mother" (which I will call UnMegan). UnMegan went to the porch but seemed to be too damn high to comprehend what was happening. She kept her mouth shut as the yelling match between Not-Megan and the kids escalated to the point that a neighbor called the police. Of course the police took their sweet time as they probably dread having to come to my street. By time they finally arrive the kids across the street tell the cops Not-Megan lives at my apartment (which is way off but hey they are fucking retards) so the cops end up knocking on my door.
Nothing came of the cop call. The cops never really do anything in this neighborhood. You can beat the hell out of your kid while being drunk as fuck and they will just give you a warning if you don't mouth off to them. They probably don't want to be tied down with paper work so they can go back to some secluded area and rub one out. I know that's what I would do all day if I was a cop.
You fucking idiot. Seriously did you really believe the bullshit I just typed? Hell no, the people across the street are fucking retards (no not literal retards like the people who live beside me). The guy is some douchebag with shitty douchebag style tattoos with his shitty wannabe mullet hair style. He has a piece of shit motorcycle that he thinks is awesome (he also thinks no one has pissed all over the seat but he is wrong about that also!).
The woman (I honestly don't know if they are married, just dating, brother and sister, or probably all of the above) is rarely seen outside and when she is it is generally because the police have been called. I don't think I have ever seen her when she wasn't high as a kite.
I can't even figure out how many kids live in that house since about a dozen hang out on the porch from dawn till dusk. Seriously there whole daily activity consists of sitting on a porch. How fucking pathetic are you that your daily life consists of waking up and sitting on a lawn chair on a porch. I know that at least one long haired ugly looking kid resides there and I also know that the motorcycle douchebag is not his father. I know this because they have to explain that situation every time they call the police on one another which is at least once a week.
During one rather hot summer day an interesting thing happened. The neighborhood kids were busy being fucking losers to the best of their ability. One of them decided to turn on some ghetto ass rap music (always funny when little hick white kids want to be ghetto) and then they decided to have an impromptu bump and grind dance number. This apparently deeply offended Not-Megan (remember her from the previous neighbor story) who happened to be shitfaced drunk (it was after all already 3 pm).
If you have ever seen an episode of Jerry Springer you can kind of imagine what it was like. In the middle of the street annihilated Not-Megan was screaming at the kids while her 1980s style perm was flapping in the wind. One of the kids got the "mother" (which I will call UnMegan). UnMegan went to the porch but seemed to be too damn high to comprehend what was happening. She kept her mouth shut as the yelling match between Not-Megan and the kids escalated to the point that a neighbor called the police. Of course the police took their sweet time as they probably dread having to come to my street. By time they finally arrive the kids across the street tell the cops Not-Megan lives at my apartment (which is way off but hey they are fucking retards) so the cops end up knocking on my door.
Nothing came of the cop call. The cops never really do anything in this neighborhood. You can beat the hell out of your kid while being drunk as fuck and they will just give you a warning if you don't mouth off to them. They probably don't want to be tied down with paper work so they can go back to some secluded area and rub one out. I know that's what I would do all day if I was a cop.
Training for Mon, and Tues. Diet
Yesterday was my squat workout.
I performed around 6 warm up sets ramping up in weight. I went +10 pounds from last week and did 2 sets of 5 reps (this is a drop from the 8 reps of the previous two weeks.) This was a modest increase but seeing as how my squat has suffered this training cycle due to various factors (my first week I blew out both quads, then I strained my left knee) so I decided to stay conservative for a couple more weeks. Next week I will go up 20 pounds. This week was just in a belt, next week I will add in squat briefs.
Good Mornings with Arched Back- 3 sets of 10 reps. I dropped down 35 pounds from my squat. I was extremely fatigued during this exercise. Not enough rest I think.
Standing Calf Raises - 2 sets of 15 reps.
Step ups using dumbells- 2 sets of 10 reps.
Leg Extensions- 2 sets of 15 reps.
I called it a day. Was abnormally fatigued. I could barely breathe by time I got to the good mornings. Haven't slept a lot lately though so that could be a factor. Especially over the weekend with all the hoo-hah going on. Anyways it wasn't the worst workout, the squats went great which is what is most important.
I passed out shortly after completing this workout getting some much needed sleep.
Tues- This is an off day (meaning I will either do some GPP work or just do nothing at all if I feel like I need to the recovery time). Since it is an off day I am using it as a low carb day on my carb cycling. That means I drop my carb intake much lower than normal and increase my fat intake to compensate for the drop in carbs. I also added in a meal to help control hunger better and break down meals even smaller.
5:30 am- 10 egg whites, 2 whole eggs and 1/8 cup of grits
8:30 am- 3 scoops of protein powder, 2 tablespoons of peanut butter, blended with water and ice. - This fucking tasted great lol.
11:00 am- 10 oz. of pork chops, 1 cup of fat free cottage cheese.
1:30 pm- 43 grams of natural almonds, 1 scoop of protein powder mixed with water.
4:00 pm- one pure protein carmel peanut bar. One can of light tuna in water.
7:00 pm- 6 oz. pork chop and 1/2 cup of greek yogurt.
Still debating if I want to do some light cardio work such as hitting the heavy bag or stairclimbing. I feel like doing it but also feel like I was feeling a bit over trained yesterday so I may just take it easy. If I get hungry later I will have another can of tuna.
I performed around 6 warm up sets ramping up in weight. I went +10 pounds from last week and did 2 sets of 5 reps (this is a drop from the 8 reps of the previous two weeks.) This was a modest increase but seeing as how my squat has suffered this training cycle due to various factors (my first week I blew out both quads, then I strained my left knee) so I decided to stay conservative for a couple more weeks. Next week I will go up 20 pounds. This week was just in a belt, next week I will add in squat briefs.
Good Mornings with Arched Back- 3 sets of 10 reps. I dropped down 35 pounds from my squat. I was extremely fatigued during this exercise. Not enough rest I think.
Standing Calf Raises - 2 sets of 15 reps.
Step ups using dumbells- 2 sets of 10 reps.
Leg Extensions- 2 sets of 15 reps.
I called it a day. Was abnormally fatigued. I could barely breathe by time I got to the good mornings. Haven't slept a lot lately though so that could be a factor. Especially over the weekend with all the hoo-hah going on. Anyways it wasn't the worst workout, the squats went great which is what is most important.
I passed out shortly after completing this workout getting some much needed sleep.
Tues- This is an off day (meaning I will either do some GPP work or just do nothing at all if I feel like I need to the recovery time). Since it is an off day I am using it as a low carb day on my carb cycling. That means I drop my carb intake much lower than normal and increase my fat intake to compensate for the drop in carbs. I also added in a meal to help control hunger better and break down meals even smaller.
5:30 am- 10 egg whites, 2 whole eggs and 1/8 cup of grits
8:30 am- 3 scoops of protein powder, 2 tablespoons of peanut butter, blended with water and ice. - This fucking tasted great lol.
11:00 am- 10 oz. of pork chops, 1 cup of fat free cottage cheese.
1:30 pm- 43 grams of natural almonds, 1 scoop of protein powder mixed with water.
4:00 pm- one pure protein carmel peanut bar. One can of light tuna in water.
7:00 pm- 6 oz. pork chop and 1/2 cup of greek yogurt.
Still debating if I want to do some light cardio work such as hitting the heavy bag or stairclimbing. I feel like doing it but also feel like I was feeling a bit over trained yesterday so I may just take it easy. If I get hungry later I will have another can of tuna.
Monday, September 13, 2010
Mon- Diet
Had a hell of a weekend spending a good chunk of it at hospitals. Still got in both training sessions though and my diet was spot on. Will post the workouts later but I am not even going to try and remember what I ate.
This week I am going to experiment with carb cycling. Today was a high carb day-
6 am- normal egg and grits breakfast.
8:45- normal morning shake of protein, milk, and oats.
11:30- 1/2 cup of greek yogurt (lower carb high protein) mixed with raw blueberries. 2 cans of light tuna in water, and 2 small potatoes.
Around 2 pm I ate a pure protein peanut carmel bar.
3:00 pm - one can of light tuna in water and 1/4 cup of rice.
5:00 pm - 1/4 cup of oatmeal, one scoop protein powder, 1/2 cup of milk blended together. Also had a pure protein bar.
Sometime after training I will be having 10 oz. of chicken breast and one small red potatoe.
Calories 3,057
380 grams of protein
284 grams of carbs
45 grams of fat.
If I get hungry before bed I might end up having a cup of fat free cottage cheese.
I am tired as hell (been tired all weekend). Might take a nap before lifting. Nothing exciting happening later aside from trips to the hospital and all that stuff.
This week I am going to experiment with carb cycling. Today was a high carb day-
6 am- normal egg and grits breakfast.
8:45- normal morning shake of protein, milk, and oats.
11:30- 1/2 cup of greek yogurt (lower carb high protein) mixed with raw blueberries. 2 cans of light tuna in water, and 2 small potatoes.
Around 2 pm I ate a pure protein peanut carmel bar.
3:00 pm - one can of light tuna in water and 1/4 cup of rice.
5:00 pm - 1/4 cup of oatmeal, one scoop protein powder, 1/2 cup of milk blended together. Also had a pure protein bar.
Sometime after training I will be having 10 oz. of chicken breast and one small red potatoe.
Calories 3,057
380 grams of protein
284 grams of carbs
45 grams of fat.
If I get hungry before bed I might end up having a cup of fat free cottage cheese.
I am tired as hell (been tired all weekend). Might take a nap before lifting. Nothing exciting happening later aside from trips to the hospital and all that stuff.
Friday, September 10, 2010
More Neighbor Stories
Alright so to continue with my earlier stories about the neighbors of mine I am now working across the street to the female neighbor a couple houses down.
You see this girl, let's just call here Megan, is typical Lancaster trash. You see Lancaster woman do not age in people years but in sweathog years. For every normal year that passes 5 have passed for them.So while they may have been moderately attractive at one time they quickly become grenades.
Megan in particular is like a Seurat painting, from a distance she appears fine but as you get closer you realize it is a mess. Megan is one of those woman who have constant bags under the eyes with dark circles that makes it look like she has constant black eyes.
Her husband is in his 40s and Megan early 30s. Apparently the man had a previous wife that died and Megan just kept coming around shaking her ass until she got a man to cover her expenses (which pretty much just means busch light beer and boones farm wine out of a plastic cup). This is not my assessment of the situation by the way, I forget who told me but those were their exact words for how the situation went down. I have no idea if it is true or not but I take everything people from Lancaster say with a grain of salt.
So my brother JC who lives two doors down has two teenage sons. Now there is no denying they are a bit on the rambunctious side. Alright who the fuck am I kidding they get themselves in some shit. And they have been known to swipe a thing or two like my bottle of vodka after I passed out drunk.
Anyways one day Megan comes home and the two boys are on their porch sneaking in some cigarettes. Next thing you know Megan is going off on the boys accusing them of stealing her ash tray from her porch. Now I know the boys well enough to know if they are going to swipe something it is going to be alcohol, cigarettes, or some money to bribe an adult to buy them the other two items. Come to find out said ash tray was really just an empty coffee can with sand in it. ARE YOU FUCKING KIDDING ME???? A coffee can with sand in it? Anyways she is going off calling the boys thieves and fuck ups. Finally they have enough and call her a crazy bitch. Honestly both sides were correct in their name calling but that is besides the point.
And that was that. Nothing new in my neighborhood where cops are on this street on a nightly basis due to domestic disturbances. A brief yelling match is just a minor footnote.
One day a couple of weeks later I was leaving for work and Megan was outside yelling to no one in particular about how her old man had locked her out, taken her money, and her keys. Again not a real big deal since these kind of things happen literally every day multiple times a day. Hell as I type this I hear one of my neighbors screaming at another one for eating his dairy queen hot dog. Apparently Dairy Queen chili dogs are a hot commodity around here so if you are looking to make some money hijack a Diary Queen truck and bring the goods to this street to unload.
Really not much to tell beyond this. That was the end of any contact with Megan. Although a month later she got locked out again and JC was waiting to be picked up for work, so Megan asked JC if he could hold up her window ac unit while she crawled inside. JC being the nice guy that he is does so. Mind you all he did was hold up the AC unit. Of course Megan tells JC's female roommate at the time (who really was just a roommate but didn't quite see things that way) that JC actually gave her a boost inside the window then once she unlocked the door he came inside and talked to her for 20 minutes.
Now Megan said JC gave her a boost inside, but in obsessed roommates mind she assumed that boost was JC grabbing Megan in between the legs to give her the boost. In fact she even confronted JC with "Did you get a nice handful of ass when you helped her inside!!!!!!" as she screamed at him.
Fast forward a couple of months and tonight Megan is sitting on her porch smoking a cigarette with a nice new ankle bracelet courtesy of the county. They give you it after you get shitfaced then hit a parked car, it monitors if you have been drinking or not. Cheers!
You see this girl, let's just call here Megan, is typical Lancaster trash. You see Lancaster woman do not age in people years but in sweathog years. For every normal year that passes 5 have passed for them.So while they may have been moderately attractive at one time they quickly become grenades.
Megan in particular is like a Seurat painting, from a distance she appears fine but as you get closer you realize it is a mess. Megan is one of those woman who have constant bags under the eyes with dark circles that makes it look like she has constant black eyes.
Her husband is in his 40s and Megan early 30s. Apparently the man had a previous wife that died and Megan just kept coming around shaking her ass until she got a man to cover her expenses (which pretty much just means busch light beer and boones farm wine out of a plastic cup). This is not my assessment of the situation by the way, I forget who told me but those were their exact words for how the situation went down. I have no idea if it is true or not but I take everything people from Lancaster say with a grain of salt.
So my brother JC who lives two doors down has two teenage sons. Now there is no denying they are a bit on the rambunctious side. Alright who the fuck am I kidding they get themselves in some shit. And they have been known to swipe a thing or two like my bottle of vodka after I passed out drunk.
Anyways one day Megan comes home and the two boys are on their porch sneaking in some cigarettes. Next thing you know Megan is going off on the boys accusing them of stealing her ash tray from her porch. Now I know the boys well enough to know if they are going to swipe something it is going to be alcohol, cigarettes, or some money to bribe an adult to buy them the other two items. Come to find out said ash tray was really just an empty coffee can with sand in it. ARE YOU FUCKING KIDDING ME???? A coffee can with sand in it? Anyways she is going off calling the boys thieves and fuck ups. Finally they have enough and call her a crazy bitch. Honestly both sides were correct in their name calling but that is besides the point.
And that was that. Nothing new in my neighborhood where cops are on this street on a nightly basis due to domestic disturbances. A brief yelling match is just a minor footnote.
One day a couple of weeks later I was leaving for work and Megan was outside yelling to no one in particular about how her old man had locked her out, taken her money, and her keys. Again not a real big deal since these kind of things happen literally every day multiple times a day. Hell as I type this I hear one of my neighbors screaming at another one for eating his dairy queen hot dog. Apparently Dairy Queen chili dogs are a hot commodity around here so if you are looking to make some money hijack a Diary Queen truck and bring the goods to this street to unload.
Really not much to tell beyond this. That was the end of any contact with Megan. Although a month later she got locked out again and JC was waiting to be picked up for work, so Megan asked JC if he could hold up her window ac unit while she crawled inside. JC being the nice guy that he is does so. Mind you all he did was hold up the AC unit. Of course Megan tells JC's female roommate at the time (who really was just a roommate but didn't quite see things that way) that JC actually gave her a boost inside the window then once she unlocked the door he came inside and talked to her for 20 minutes.
Now Megan said JC gave her a boost inside, but in obsessed roommates mind she assumed that boost was JC grabbing Megan in between the legs to give her the boost. In fact she even confronted JC with "Did you get a nice handful of ass when you helped her inside!!!!!!" as she screamed at him.
Fast forward a couple of months and tonight Megan is sitting on her porch smoking a cigarette with a nice new ankle bracelet courtesy of the county. They give you it after you get shitfaced then hit a parked car, it monitors if you have been drinking or not. Cheers!
Thurs Training Deadlift Day
Yesterday was my Deadlift day. My goal for the day was to work up to one set of 5 reps with sumo style deadlifts. I was going up ten pounds in weight from last week. I performed about 6 warm up sets then hit my weight for the day but by the fourth rep I noticed my back started tightening up real bad on my right side. I decided to call it. I know I easily had the 5th rep but didn't want to risk leaving myself laid up for a couple days to a week right now.
SLDL- 2 sets of 8 reps. - I would normally go ten reps but I was trying to take it easier on my back.
Ass-Outs- 2 sets of 10 reps
Bent Over Rows- 2 sets of 10 reps - Went up in weight. Felt strong.
Dumbell Rows- 4 sets of 10 reps- these were done in a bodybuilding style.
Hammer Curls- 2 sets of 10 reps - heavy
Wrist Curls with dumbells- 3 sets of 10 palms up and 3 sets palms down.
Back is still tight today but no where near as bad if I had tried to hammer myself last night.
SLDL- 2 sets of 8 reps. - I would normally go ten reps but I was trying to take it easier on my back.
Ass-Outs- 2 sets of 10 reps
Bent Over Rows- 2 sets of 10 reps - Went up in weight. Felt strong.
Dumbell Rows- 4 sets of 10 reps- these were done in a bodybuilding style.
Hammer Curls- 2 sets of 10 reps - heavy
Wrist Curls with dumbells- 3 sets of 10 palms up and 3 sets palms down.
Back is still tight today but no where near as bad if I had tried to hammer myself last night.
Day Off
Well after about 2 weeks I am finally taking an off day to recover, have a big cheat meal, and restart my body. Today would normally only be GPP work anyways, its not a main lifting day so once every 2 weeks I will just take it off.
I got a Big Meat Pizza from a local pizza shop. First real cheat meal I have had in two weeks. Ate damn near half a large. Best tasting pizza I have ever had.
This really serves two purposes. One it keeps me rational and sane. I used to have all out cheat meals to the point it became cheat weekends and then just my normal diet for about 3 months haha. Now though I am going to keep real cheat meals down to once or twice in a 2 week period. If I eat out more than that then I will do my best to make it as healthy as possible (like last weekend I made my own pizza's and I used a thin whole wheat crust and I used turkey peperoni and mushrooms. Not completely ideal but a lot better option if I am going to eat pizza).
The second purpose it serves is to throw your body in flux. After following a diet for some time your body will adapt to that diet and progress will slow, by having an all out cheat meal it throws your body into shock and kick starts everything. Just keep it two one or two meals a week at most if you are trying to drop weight (although to be honest I have lost weight even with entire cheat weekends) and obviously if you are trying to bulk up add in a few extra cheat meals. Some have went as far to say the yo yo effect releases growth hormones. Who knows if this is true, I just know that I feel a lot better 2 or 3 days after a cheat meal compared to if I don't have one in a two week period.
That's it for me though for two weeks. Over the next two weeks though I want to reduce the amount of protein shakes and protein bars I am consuming and replace them with more lean meats. Also I think I am going to start carb cycling now rather than later. Try it out for two weeks now and make sure my strength stays the same. If I start missing lifts then I will hold off till after this training cycle (which I hope to compete at the end of it).
I got a Big Meat Pizza from a local pizza shop. First real cheat meal I have had in two weeks. Ate damn near half a large. Best tasting pizza I have ever had.
This really serves two purposes. One it keeps me rational and sane. I used to have all out cheat meals to the point it became cheat weekends and then just my normal diet for about 3 months haha. Now though I am going to keep real cheat meals down to once or twice in a 2 week period. If I eat out more than that then I will do my best to make it as healthy as possible (like last weekend I made my own pizza's and I used a thin whole wheat crust and I used turkey peperoni and mushrooms. Not completely ideal but a lot better option if I am going to eat pizza).
The second purpose it serves is to throw your body in flux. After following a diet for some time your body will adapt to that diet and progress will slow, by having an all out cheat meal it throws your body into shock and kick starts everything. Just keep it two one or two meals a week at most if you are trying to drop weight (although to be honest I have lost weight even with entire cheat weekends) and obviously if you are trying to bulk up add in a few extra cheat meals. Some have went as far to say the yo yo effect releases growth hormones. Who knows if this is true, I just know that I feel a lot better 2 or 3 days after a cheat meal compared to if I don't have one in a two week period.
That's it for me though for two weeks. Over the next two weeks though I want to reduce the amount of protein shakes and protein bars I am consuming and replace them with more lean meats. Also I think I am going to start carb cycling now rather than later. Try it out for two weeks now and make sure my strength stays the same. If I start missing lifts then I will hold off till after this training cycle (which I hope to compete at the end of it).
Thursday, September 9, 2010
Thurs. Morning Diet and Stuff
Its about 6 am now. I woke up a half hour early this morning (5 instead of the normal 5:30) and decided to do some GPP work first thing before taking in any calories.
Since it was early and didn't want to wake up my neighbors I decided to do more barbell complexes. I used the same 6 lifts from Tues. but substituted Overhead Press for Bradford Presses. I did a total of 3 cycles again. The first two cycles were done in the normal fashion, meaning 8 reps of romanian deadlifts, then 8 reps bent over rows, and so on. All reps done back to back so basically it is a giant set of 48 reps, just using 6 lifts instead of 1.
For the last cycle I changed thing up though and did one rep of each lift back to back for a total of 8 times. Still the same 48 reps it just altered the order things were being done. I definitely felt this was a bit more taxing as it required you to make small adjustments to your set up for each rep completed. That ends up adding up after 48 reps.
Tonight is deadlift training.
I just finished my first meal of the day and have the remainder of my day planned out.
6 am - 10 egg whites, 2 whole eggs, 1/4 cup of grits
9 am - my normal 9 am protein shake (I have had the same one every weekday so just check one of my earlier logs)
12 pm - I have 9 oz of chicken, broccoli and cauliflower, handful of blueberries, 2 small potatoes.
3 pm - one can of tuna, one detour protein bar.
Not sure after that. Either more chicken or some ground sirloin. Maybe a bit of both.
Since it was early and didn't want to wake up my neighbors I decided to do more barbell complexes. I used the same 6 lifts from Tues. but substituted Overhead Press for Bradford Presses. I did a total of 3 cycles again. The first two cycles were done in the normal fashion, meaning 8 reps of romanian deadlifts, then 8 reps bent over rows, and so on. All reps done back to back so basically it is a giant set of 48 reps, just using 6 lifts instead of 1.
For the last cycle I changed thing up though and did one rep of each lift back to back for a total of 8 times. Still the same 48 reps it just altered the order things were being done. I definitely felt this was a bit more taxing as it required you to make small adjustments to your set up for each rep completed. That ends up adding up after 48 reps.
Tonight is deadlift training.
I just finished my first meal of the day and have the remainder of my day planned out.
6 am - 10 egg whites, 2 whole eggs, 1/4 cup of grits
9 am - my normal 9 am protein shake (I have had the same one every weekday so just check one of my earlier logs)
12 pm - I have 9 oz of chicken, broccoli and cauliflower, handful of blueberries, 2 small potatoes.
3 pm - one can of tuna, one detour protein bar.
Not sure after that. Either more chicken or some ground sirloin. Maybe a bit of both.
Wednesday, September 8, 2010
Neighbors...
Anyone who has talked to me for any length of time over the past 6 months or so knows that I am not a big fan of my neighbors.
See I am from Columbus Ohio (well right outside of it) and it is a big city. About 45 minutes to the southeast lies the city of Lancaster, a very much not so big city. Population is around 50,000 I believe. It is big enough to have everything you need with in driving distance, but small enough (white enough) to be devoid of major crime, etc. Back in 2000 I think this city was about 98% white. I am sure that number is slightly lower now but not by very much.
Looking around at either a house or apartment to rent, one of my brothers (who lives in Lancaster) informed me that an apartment two doors down from him became available to rent. The rent was cheap and it was very spacious (3 bedrooms, big living room, big basement, etc.). There were some downsides like no central air, and upkeep was not the landlords biggest priority (though it could be worse).
Seeing how it was about 10 degrees out when we looked at the place there was really no one outside. I do remember the previous summer though my bro having some "strange" neighbors to say the least. However the price was something I couldn't beat so we went for it.
Things weren't too bad for the first few months. Then something strange happened, it started getting warmer out and then next thing you know the white trash started coming out of no where like a plague of zombies. Seriously you have never seen shit like this. To the left of my apartment is a lady with a couple extra chromosomes (yes she told me that) and a daughter who went full retard (I assume not by choice). Nothing beats the sound of a retard in a full on fit. No big deal though, I tend to listen to music loud and into the wee hours of the morning so I cannot complain.
To the right of me, well I am kind of not sure what happened. Originally an older woman lived there. Apparently she has lived in the building for 18 years which is about 17 and half longer than anyone else. Then I noticed an older (but still younger than her) man living there. I figured maybe it was a husband/boyfriend or whatever. No it was her grown son who had never left the womb. No big deal right. Not exactly. You see I guess they must have some Mexican in their family background because they keep multiplying. A couple of months later a woman and man a few years older than myself (but appearing 20 years older lol) missing all their teeth began showing up always smoking on the older woman's porch. Come to find out the toothless woman is the older woman's daughter and the toothless man is her husband or boyfriend.
Add to the mix the toothless couple have two younger kids, a boy and girl. So what started as one neighbor has over the last 9 months turned into 6 neighbors. Since the couple live with her mom, they have to have their fights out on the front porch right beside my living room window. Let me tell you this, the windows I have are old and shitty so I literally hear everyone talking outside plain as day.
The next door down is my bro and his pack. Beside him a person moved in about 2 months ago and no one has seen her one time since then. Who the hell knows what the deal is with that.
So one day the toothless man and some guy a couple houses down and across the street are arguing about something. I guess when you have no jobs and spend all day drinking mad dog 20/20 and busch light arguments can arise over nothing. Anyways as they are arguing the guy from across the street starts to storm off back to his place but stops in the middle of the road to turn around and yell at toothless -
"You're a weiney!!!". Now in all my years I have never once heard a grown man refer to another grown man as a weiney.
Toothless also being the great father that he is likes to take bike rides with his son. That's not exactly a bad thing except when you are drunk and high all day long. Then it becomes an issue. Anyways one day him and his young son go riding off. About 15 feet later right behind my work truck I see toothless start to wobble and then crash. He laid there in the middle of the road for what must of been 5 minutes with his cigarette still dangling out of his mouth. Finally after what seemed like an enormous amount of time he slowly brought himself to his feet, bent cigarette still hanging out his mouth. His son of about 8 years of age looked around to see if anyone saw what had happened. His son noticed me and in that instant he knew that I knew that he knew his dad was a fucking loser.
About a week later I see the family truckster (a goddamn geo metro) pull up and out pops the family and toothless leaves the clown car last hobbling with his arm in a sling and a brace on his knee. Apparently he took another spill on his bike and had to go to the hospital.
Just last weekend as my bro and I sat on his porch late at night we watched as toothless rode off on his bike along with some teenage boy. We both wondered allowed what the chances were that teenage boy didn't end up getting fingered that night...
See I am from Columbus Ohio (well right outside of it) and it is a big city. About 45 minutes to the southeast lies the city of Lancaster, a very much not so big city. Population is around 50,000 I believe. It is big enough to have everything you need with in driving distance, but small enough (white enough) to be devoid of major crime, etc. Back in 2000 I think this city was about 98% white. I am sure that number is slightly lower now but not by very much.
Looking around at either a house or apartment to rent, one of my brothers (who lives in Lancaster) informed me that an apartment two doors down from him became available to rent. The rent was cheap and it was very spacious (3 bedrooms, big living room, big basement, etc.). There were some downsides like no central air, and upkeep was not the landlords biggest priority (though it could be worse).
Seeing how it was about 10 degrees out when we looked at the place there was really no one outside. I do remember the previous summer though my bro having some "strange" neighbors to say the least. However the price was something I couldn't beat so we went for it.
Things weren't too bad for the first few months. Then something strange happened, it started getting warmer out and then next thing you know the white trash started coming out of no where like a plague of zombies. Seriously you have never seen shit like this. To the left of my apartment is a lady with a couple extra chromosomes (yes she told me that) and a daughter who went full retard (I assume not by choice). Nothing beats the sound of a retard in a full on fit. No big deal though, I tend to listen to music loud and into the wee hours of the morning so I cannot complain.
To the right of me, well I am kind of not sure what happened. Originally an older woman lived there. Apparently she has lived in the building for 18 years which is about 17 and half longer than anyone else. Then I noticed an older (but still younger than her) man living there. I figured maybe it was a husband/boyfriend or whatever. No it was her grown son who had never left the womb. No big deal right. Not exactly. You see I guess they must have some Mexican in their family background because they keep multiplying. A couple of months later a woman and man a few years older than myself (but appearing 20 years older lol) missing all their teeth began showing up always smoking on the older woman's porch. Come to find out the toothless woman is the older woman's daughter and the toothless man is her husband or boyfriend.
Add to the mix the toothless couple have two younger kids, a boy and girl. So what started as one neighbor has over the last 9 months turned into 6 neighbors. Since the couple live with her mom, they have to have their fights out on the front porch right beside my living room window. Let me tell you this, the windows I have are old and shitty so I literally hear everyone talking outside plain as day.
The next door down is my bro and his pack. Beside him a person moved in about 2 months ago and no one has seen her one time since then. Who the hell knows what the deal is with that.
So one day the toothless man and some guy a couple houses down and across the street are arguing about something. I guess when you have no jobs and spend all day drinking mad dog 20/20 and busch light arguments can arise over nothing. Anyways as they are arguing the guy from across the street starts to storm off back to his place but stops in the middle of the road to turn around and yell at toothless -
"You're a weiney!!!". Now in all my years I have never once heard a grown man refer to another grown man as a weiney.
Toothless also being the great father that he is likes to take bike rides with his son. That's not exactly a bad thing except when you are drunk and high all day long. Then it becomes an issue. Anyways one day him and his young son go riding off. About 15 feet later right behind my work truck I see toothless start to wobble and then crash. He laid there in the middle of the road for what must of been 5 minutes with his cigarette still dangling out of his mouth. Finally after what seemed like an enormous amount of time he slowly brought himself to his feet, bent cigarette still hanging out his mouth. His son of about 8 years of age looked around to see if anyone saw what had happened. His son noticed me and in that instant he knew that I knew that he knew his dad was a fucking loser.
About a week later I see the family truckster (a goddamn geo metro) pull up and out pops the family and toothless leaves the clown car last hobbling with his arm in a sling and a brace on his knee. Apparently he took another spill on his bike and had to go to the hospital.
Just last weekend as my bro and I sat on his porch late at night we watched as toothless rode off on his bike along with some teenage boy. We both wondered allowed what the chances were that teenage boy didn't end up getting fingered that night...
Wed. Bench Press Day
This week is the last week of 2 working sets of 8 reps. So I decided to go with +10 pounds from last week instead of the normal +5. JC trained with me again today so we got a later start.
Bench Press- 6 warm ups sets then hit 2 sets of 8 reps. I kind of messed up on the last set as I set up a bit too close to the support posts and on rep 5 I smacked the bar hard against the support on my right side which caused me to almost lose the bar as it swayed a bit on the side until I got it under control. I squeezed out a further 3 reps to finish the set but it pissed me off because I knew I could of hit 10 reps on that last set. Still though it was amazing I controlled and recovered the bar enough to hit my last 3 prescribed reps.
Close Grip Bench Presses - Hit 2 sets of 8 reps. No problem here.
Incline Bench Press- went +10 pounds from last week and hit 2 sets of 8 reps. Last set I did the reps paused for half a second at chest.
Dumbell Bench Press - A total of 5 sets of 15,15, 15,12, and 10 reps. Felt Great. Tried not locking out completely on each rep so I kept constant tension on muscle.
One Arm Cable Flyes- 4 sets of 10 reps
supersetted with
tricep pressdowns 4 sets of 10 reps
Done. Nothing to say except everything is going to plan.
Bench Press- 6 warm ups sets then hit 2 sets of 8 reps. I kind of messed up on the last set as I set up a bit too close to the support posts and on rep 5 I smacked the bar hard against the support on my right side which caused me to almost lose the bar as it swayed a bit on the side until I got it under control. I squeezed out a further 3 reps to finish the set but it pissed me off because I knew I could of hit 10 reps on that last set. Still though it was amazing I controlled and recovered the bar enough to hit my last 3 prescribed reps.
Close Grip Bench Presses - Hit 2 sets of 8 reps. No problem here.
Incline Bench Press- went +10 pounds from last week and hit 2 sets of 8 reps. Last set I did the reps paused for half a second at chest.
Dumbell Bench Press - A total of 5 sets of 15,15, 15,12, and 10 reps. Felt Great. Tried not locking out completely on each rep so I kept constant tension on muscle.
One Arm Cable Flyes- 4 sets of 10 reps
supersetted with
tricep pressdowns 4 sets of 10 reps
Done. Nothing to say except everything is going to plan.
Diet Wed. 9/8/10 and training recap for 9/7/10
Training has been going really well so I have been a bit more tired than normal so I didn't get a chance to do much work on the blog last night.
From here on out instead of using the term cardio I will be using the term General Physical Preparedness (GPP for short). It is a much better expression to pretty much cover any activity that is not Sport Specific Preparedness (SPP) which is anything directly related to the sport you compete in (IE Powerlifting, etc.)
Last night for some GPP work I decided to do something a little different than the standard steady state cardio. So i decided to do a barbell complex. This is basically a group of 5-8 exercises done back to back with no rest until the entire cycle is done. This is done with a very light weight. For my complexes last night I chose this rotation.
Romanian Deadlifts
Bent Over Rows
Hang Cleans
Front Squats
Bradford Presses
Good Mornings
You do each lift for 8 reps and then immediately go to the next lift. After completing all six lifts you rest for 90 seconds and do another cycle for a total of 3 cycles. Each lift puts you in position for the next so there is no down time. I was happy with the results except for I have to find a substitute for bradford presses as they can handle a much smaller load than the other lifts. Perhaps I will do Jerks instead.
Overall it was a relatively quick fat burning workout though I would have to do a bit more on an off day than that. I chose to do some light heavy bag work mixed with stair climbs (5 minutes on the bag then 10 stair climbs, repeat) for an additional 20 minutes. Not a bad session overall.
Diet for Wed.
6 am- 10 egg whites 2 whole eggs 1/4 cup of grits
9 am shake consisting of 2 protein scoops, 1/2 cup oatmeal, 1 cup of milk
11:30 am Steak Top Round 10 oz. with spinach, roasted red pepper, broccoli, cauliflower, blueberries, and two small red potatoes.
2:30 pm one can tuna, 1/2 cup oatmeal, one scoop protein powder mixed with water.
5:00 pm one can tuna, one cup skim milk, one scoop protein powder
6:30 Pre-workout drink
7-8:30 training bench press
9 ish - dinner which is pork chops, some veggies, and two small potatoes.
Overall
3,068 calories
368 grams of protein
274 grams of carbs
58 grams of fat
From here on out instead of using the term cardio I will be using the term General Physical Preparedness (GPP for short). It is a much better expression to pretty much cover any activity that is not Sport Specific Preparedness (SPP) which is anything directly related to the sport you compete in (IE Powerlifting, etc.)
Last night for some GPP work I decided to do something a little different than the standard steady state cardio. So i decided to do a barbell complex. This is basically a group of 5-8 exercises done back to back with no rest until the entire cycle is done. This is done with a very light weight. For my complexes last night I chose this rotation.
Romanian Deadlifts
Bent Over Rows
Hang Cleans
Front Squats
Bradford Presses
Good Mornings
You do each lift for 8 reps and then immediately go to the next lift. After completing all six lifts you rest for 90 seconds and do another cycle for a total of 3 cycles. Each lift puts you in position for the next so there is no down time. I was happy with the results except for I have to find a substitute for bradford presses as they can handle a much smaller load than the other lifts. Perhaps I will do Jerks instead.
Overall it was a relatively quick fat burning workout though I would have to do a bit more on an off day than that. I chose to do some light heavy bag work mixed with stair climbs (5 minutes on the bag then 10 stair climbs, repeat) for an additional 20 minutes. Not a bad session overall.
Diet for Wed.
6 am- 10 egg whites 2 whole eggs 1/4 cup of grits
9 am shake consisting of 2 protein scoops, 1/2 cup oatmeal, 1 cup of milk
11:30 am Steak Top Round 10 oz. with spinach, roasted red pepper, broccoli, cauliflower, blueberries, and two small red potatoes.
2:30 pm one can tuna, 1/2 cup oatmeal, one scoop protein powder mixed with water.
5:00 pm one can tuna, one cup skim milk, one scoop protein powder
6:30 Pre-workout drink
7-8:30 training bench press
9 ish - dinner which is pork chops, some veggies, and two small potatoes.
Overall
3,068 calories
368 grams of protein
274 grams of carbs
58 grams of fat
Tuesday, September 7, 2010
Diet For Tues. 9/7/10
6 am 10 egg whites 2 whole eggs, 1/4 cup of grits
9 am 1 cup skim milk, 1/2 cup of oatmeal, 2 scoops protein powder, blended
12pm 10 oz of lean top round steak, spinach, roasted red pepper, blueberries, 1/2 cup of red beans and rice
3 pm 1 detour low sugar protein bar
6:30 PM - 12 oz of pork chops with fat trimmed, two small red potatoes, broccoli and cauliflower
9 ish one can of tuna
calories 2,756
protein 330 grams
carbs 215 grams
fats 67 grams
Forgot my protein powder this morning.
Tired as hell had to take a brief nap after work. Possibly will do some light cardio tonight. Will post up some funny stories tonight too.
9 am 1 cup skim milk, 1/2 cup of oatmeal, 2 scoops protein powder, blended
12pm 10 oz of lean top round steak, spinach, roasted red pepper, blueberries, 1/2 cup of red beans and rice
3 pm 1 detour low sugar protein bar
6:30 PM - 12 oz of pork chops with fat trimmed, two small red potatoes, broccoli and cauliflower
9 ish one can of tuna
calories 2,756
protein 330 grams
carbs 215 grams
fats 67 grams
Forgot my protein powder this morning.
Tired as hell had to take a brief nap after work. Possibly will do some light cardio tonight. Will post up some funny stories tonight too.
Updates
Been slow to update the last couple of days as I have been a bit busy. I am so much more productive on days I work than days I am off. I did clean the old man cave yesterday (basement where I keep my hobby stuff as well as powerlifting equipment, etc).
One of my computers crapped out yesterday as well so I spent a good chunk of time trying to repair that to no avail. Still have a few options left though. Later I will post some more funny stories. They will be some goodies, especially the one about my neighbors.
One of my computers crapped out yesterday as well so I spent a good chunk of time trying to repair that to no avail. Still have a few options left though. Later I will post some more funny stories. They will be some goodies, especially the one about my neighbors.
Monday, September 6, 2010
Mon- Diet and Training
Labor Day Ha!
It's always easier to stick closer to my diet on days I work than days I don't.
9 am or so I woke up and went to the gas station to pick up some stuff and grabbed a supreme protein bar. I came home and washed that down with 2 scoops of protein mixed with skim milk.
around 12 or so I think I went to wendys and got a blt cobb salad with fat free ranch dressing (they actually gave me light ranch but that's another story) and a grilled chicken to go wrap.
around 3 ish I had my pre workout drink then I trained from 3:30-5:30
Squat Day-
Did about 8 warm up sets. My left knee was really bothering me. I tried wrapping it but my wraps wouldn't seat right without cranking them so I decided to just squat to a box rather than free squat. This let me go ultra wide and take almost all pressure off the knee. I ended up hits 2 sets of 8 reps with 20 pounds over the previous weeks 2 sets of 8 reps. Of course this was off a box so you can't really compare the numbers.
I immediately just used the same weight to bang out 4 sets of 10 reps with arched back good mornings,
3 sets of 10 reps - Weighted step ups.
Leg Extensions 3 sets of 12 reps
Leg Curls 3 sets of 10 reps
supersetted with
Calf Raises 3 sets of 20 reps
5:30 post workout shake consisting of one cup of skim milk, one scoop of protein powder.
6:30 10 oz. of top round steak, spinach, roasted red peppers, two small red potatoes.
10 or so I ate a can of plain tuna.
End of day states.
2743 calories
305 grams of protein
202 grams of carbs
75 grams of fat.
Way under calories today. Probably not a big deal as I am pretty sure I went over calories on Saturday. Not a good day over all I started having problems with my main computer tower and spend several hours trying to fix it. Looks like it's gonna have to be scrapped for parts at this point. I am tired as fuck now despite the three cups of coffee.
It's always easier to stick closer to my diet on days I work than days I don't.
9 am or so I woke up and went to the gas station to pick up some stuff and grabbed a supreme protein bar. I came home and washed that down with 2 scoops of protein mixed with skim milk.
around 12 or so I think I went to wendys and got a blt cobb salad with fat free ranch dressing (they actually gave me light ranch but that's another story) and a grilled chicken to go wrap.
around 3 ish I had my pre workout drink then I trained from 3:30-5:30
Squat Day-
Did about 8 warm up sets. My left knee was really bothering me. I tried wrapping it but my wraps wouldn't seat right without cranking them so I decided to just squat to a box rather than free squat. This let me go ultra wide and take almost all pressure off the knee. I ended up hits 2 sets of 8 reps with 20 pounds over the previous weeks 2 sets of 8 reps. Of course this was off a box so you can't really compare the numbers.
I immediately just used the same weight to bang out 4 sets of 10 reps with arched back good mornings,
3 sets of 10 reps - Weighted step ups.
Leg Extensions 3 sets of 12 reps
Leg Curls 3 sets of 10 reps
supersetted with
Calf Raises 3 sets of 20 reps
5:30 post workout shake consisting of one cup of skim milk, one scoop of protein powder.
6:30 10 oz. of top round steak, spinach, roasted red peppers, two small red potatoes.
10 or so I ate a can of plain tuna.
End of day states.
2743 calories
305 grams of protein
202 grams of carbs
75 grams of fat.
Way under calories today. Probably not a big deal as I am pretty sure I went over calories on Saturday. Not a good day over all I started having problems with my main computer tower and spend several hours trying to fix it. Looks like it's gonna have to be scrapped for parts at this point. I am tired as fuck now despite the three cups of coffee.
Sunday, September 5, 2010
Diet and Training Sunday 8/5/10
Diet-
9 am- woke up and made a shake consisting of three scoops of protein powder, 1/2 cup of oatmeal, and 2 cups skim milk.
11:30 am- one 8 oz. piece of chicken, 1/2 cup of red beans and rice.
2:30 pm - got two double rally burgers with cheese, no condiments, took off the buns and cut up the meat and put it in a whole wheat tortila.
3:30 pre work out drink
4:30ish to 6:15 training Light Bench Day
Illegally wide grip bench press - After 4 warm up sets performed 2 sets of 10 and 15 reps
Dumbell Flyes 3 sets of 10 reps-
Partial Range Skullcrushers- 2 sets of 22 reps and 10 reps
Tricep Ext with dumbells 2 sets of 10 reps
Tricep Pressdowns 4 sets of around 15 reps
supersetted with
21s with dumbells. 4 sets.
Dumbell Rows - 3 sets of 10 reps
supersetted with
Dips 3 sets of 10 reps
Done. Great workout. Trained with JC again today. Partial Range Skullcrushers I started too light and went up by 20 pounds and it was way too big of a jump. Should of went 10 more pounds.
Dinner- JC is cooking out, having a top round steak, possibly some corn on the cobb and who knows what else. So far had a great weekend as far as staying spot on with diet even with a cheat type meal here and there. Not tracking every calorie until tomorrow when I have some peace and quiet. Also going to post up some funny incidents with the neighbors.
9 am- woke up and made a shake consisting of three scoops of protein powder, 1/2 cup of oatmeal, and 2 cups skim milk.
11:30 am- one 8 oz. piece of chicken, 1/2 cup of red beans and rice.
2:30 pm - got two double rally burgers with cheese, no condiments, took off the buns and cut up the meat and put it in a whole wheat tortila.
3:30 pre work out drink
4:30ish to 6:15 training Light Bench Day
Illegally wide grip bench press - After 4 warm up sets performed 2 sets of 10 and 15 reps
Dumbell Flyes 3 sets of 10 reps-
Partial Range Skullcrushers- 2 sets of 22 reps and 10 reps
Tricep Ext with dumbells 2 sets of 10 reps
Tricep Pressdowns 4 sets of around 15 reps
supersetted with
21s with dumbells. 4 sets.
Dumbell Rows - 3 sets of 10 reps
supersetted with
Dips 3 sets of 10 reps
Done. Great workout. Trained with JC again today. Partial Range Skullcrushers I started too light and went up by 20 pounds and it was way too big of a jump. Should of went 10 more pounds.
Dinner- JC is cooking out, having a top round steak, possibly some corn on the cobb and who knows what else. So far had a great weekend as far as staying spot on with diet even with a cheat type meal here and there. Not tracking every calorie until tomorrow when I have some peace and quiet. Also going to post up some funny incidents with the neighbors.
Saturday, September 4, 2010
Sat. 9/4/10 Shoulder/Trap Training
Today is my Press Behind the Neck/Shoulder/trap day.
Press Behind Neck- 6 warm up sets then did 2 sets one of 8 reps and one of 7 reps. Last time I got a set of 8 and a set of 5 so it was an improvement.
Seated Dumbell Press- 3 sets of 15 reps. No lock outs, constant tension.
Front Dumbell Raises- 2 sets of 12 reps
Side Lateral Raises - 2 sets of 12 reps
Standing Dumbell Power Cleans- 2 sets of 10 reps
Standing bar behind the back shrugs 5 sets of 15 reps
Supersetted with
Dumbell Shrugs 5 sets of 10 reps- I did this more as a shoulder pinch putting a lot of pressure on rear deltoids as well as the traps.
Face Pulls with band- 3 sets of 15 reps.
Press Behind Neck- 6 warm up sets then did 2 sets one of 8 reps and one of 7 reps. Last time I got a set of 8 and a set of 5 so it was an improvement.
Seated Dumbell Press- 3 sets of 15 reps. No lock outs, constant tension.
Front Dumbell Raises- 2 sets of 12 reps
Side Lateral Raises - 2 sets of 12 reps
Standing Dumbell Power Cleans- 2 sets of 10 reps
Standing bar behind the back shrugs 5 sets of 15 reps
Supersetted with
Dumbell Shrugs 5 sets of 10 reps- I did this more as a shoulder pinch putting a lot of pressure on rear deltoids as well as the traps.
Face Pulls with band- 3 sets of 15 reps.
Diet for Sat. 9/4/10
Woke up this morning and decided to make a bee line for some McDonald's breakfast. I decided to make this not a cheat meal again and ordered 3 egg McMuffins. I took one of the egg mcmuffins and removed the muffin part and threw the insides into another one of the muffins minus the slice of cheese to reduce excess carbs and some fat.
This meal ended up being
720 total calories
45 grams of protein
63 grams of carbs
32 grams of fat
Not the best macronutrient breakdown but so most better than the crap I usually ate during cheat meals. Additional protein intake will balance out the nutrients throughout the day.
I also had a pure protein bar a couple of hours later while shopping at the walmart. Drinking my pre-workout drink right now as I type this. In a few minutes I will be doing my shoulder and trap workout session. One of my favorite body parts to train because I have always felt that my shoulders were under developed.
This meal ended up being
720 total calories
45 grams of protein
63 grams of carbs
32 grams of fat
Not the best macronutrient breakdown but so most better than the crap I usually ate during cheat meals. Additional protein intake will balance out the nutrients throughout the day.
I also had a pure protein bar a couple of hours later while shopping at the walmart. Drinking my pre-workout drink right now as I type this. In a few minutes I will be doing my shoulder and trap workout session. One of my favorite body parts to train because I have always felt that my shoulders were under developed.
Friday, September 3, 2010
Meeting at work today
Okay, just to get this out of the way, a side effect after a few weeks of intense training is that your body starts producing more test. As a result you will find yourself getting an erection for no apparent reason at times. This really isn't a problem as either it goes away or you find a bathroom.
Sometimes though it can be a real pain in the ass! Like oh say when you are sitting in your weekly Friday morning meeting at your office and one suddenly hits you.
So imagine sitting around a table with a bunch of hill jack utility workers yabbing on about a bunch of dumb shit while you have to keep nonchalantly pushing down on your crotch to release the pressure. Add in being wired to the hilts because you drank a giant cup of way too strong coffee before the meeting. All you want is for everyone to shut up, have the meeting end, and get out of there.
So before we end every meeting we go around the big table and everyone gets a chance to bring up any issues they might have. Now at this point all you want is for everyone to have nothing to say. To be honest our job doesn't change that often and considering we have weekly meetings, chances are we have already addressed most issues.
But it never fails, someone has to bring up some hot topic issue that we had already endlessly discussed at prior meetings. Yes please do just that you douchebag. At this point I am simply fuming. My face is beat red and I just fantasize about straggling the person to death in front of everyone then parading his corpse around the office like I am some Roman Emperor's executioner.
So Mr. Douchebag starts another shit storm that of course will not be resolved (if it could of been resolved it would of been the 500 other times it was brought up in meetings). And it goes on and on. One douchebag talks, then another, then another and so on. What could of been of a 15 minute meeting ended up lasting 45 minutes.
But it didn't end there... someone got the bright idea to have a group photo of us to send to one of our brethren on "vacation" (rehab and not the kind of rehab for a sports injury).
Since I am bigger than everyone else of course I have to be in the back. We are packed into a corner like sardines to get said picture. One thing that I hate is waiting for someone to take a photo because they don't know how to operate the camera. So after an ungodly amount of time with man ass in front of me I finally blurt out...
"Hurry up and take the damn picture, I have a raging hard on and am about to start poking ******* in the back!"
That was enough motivation for people to put a rush on things.
--Edit Feb 2012-- While a bit crass I do not really dislike most of my fellow employees but they have a tendency to bring out strong emotions in my because piss poor choices people make. our company is currently in transition (we were bought out) so I hope that it means a better direction from the top. The person to whom we took the photo for sadly was let go (he had previously worked for the company who bought us out and did not leave on good terms). He was a good guy despite having a drinking problem and I was sad to see him go. Never easy to watch someone lose their livelihood. This is not some after school part time job, this is someone's future.
Sometimes though it can be a real pain in the ass! Like oh say when you are sitting in your weekly Friday morning meeting at your office and one suddenly hits you.
So imagine sitting around a table with a bunch of hill jack utility workers yabbing on about a bunch of dumb shit while you have to keep nonchalantly pushing down on your crotch to release the pressure. Add in being wired to the hilts because you drank a giant cup of way too strong coffee before the meeting. All you want is for everyone to shut up, have the meeting end, and get out of there.
So before we end every meeting we go around the big table and everyone gets a chance to bring up any issues they might have. Now at this point all you want is for everyone to have nothing to say. To be honest our job doesn't change that often and considering we have weekly meetings, chances are we have already addressed most issues.
But it never fails, someone has to bring up some hot topic issue that we had already endlessly discussed at prior meetings. Yes please do just that you douchebag. At this point I am simply fuming. My face is beat red and I just fantasize about straggling the person to death in front of everyone then parading his corpse around the office like I am some Roman Emperor's executioner.
So Mr. Douchebag starts another shit storm that of course will not be resolved (if it could of been resolved it would of been the 500 other times it was brought up in meetings). And it goes on and on. One douchebag talks, then another, then another and so on. What could of been of a 15 minute meeting ended up lasting 45 minutes.
But it didn't end there... someone got the bright idea to have a group photo of us to send to one of our brethren on "vacation" (rehab and not the kind of rehab for a sports injury).
Since I am bigger than everyone else of course I have to be in the back. We are packed into a corner like sardines to get said picture. One thing that I hate is waiting for someone to take a photo because they don't know how to operate the camera. So after an ungodly amount of time with man ass in front of me I finally blurt out...
"Hurry up and take the damn picture, I have a raging hard on and am about to start poking ******* in the back!"
That was enough motivation for people to put a rush on things.
--Edit Feb 2012-- While a bit crass I do not really dislike most of my fellow employees but they have a tendency to bring out strong emotions in my because piss poor choices people make. our company is currently in transition (we were bought out) so I hope that it means a better direction from the top. The person to whom we took the photo for sadly was let go (he had previously worked for the company who bought us out and did not leave on good terms). He was a good guy despite having a drinking problem and I was sad to see him go. Never easy to watch someone lose their livelihood. This is not some after school part time job, this is someone's future.
Dinner
Alright, well had to make some changes. I was kind of pressed for time around 3 ish so instead of a cun of tuna and 1/2 cup of oatmeal I got a detour low sugar protein bar.
For dinner we decided to eat out at taco bell. I decided I didn't want to make this a cheat meal so what I did was order 2 fresco style steak soft tacos and one steak grilled stuft burrito. Instead of eating the shells they provided when I got home I grabbed two 100% whole wheat shells and put the contents of the food into the two shells and added some fat free sour cream I had as well as some salsa.
This turned a cheat meal into a not so bad meal, at least for me.
So far that means
2,887 calories
299 grams of protein
269 grams of carbs
76 grams of fat.
Probably will have some kind of protein later as well as a few mixed vodka drinks in no calorie soda.
Also doing a small workout in a few minutes, some forearm and grip work followed by some ab work.
wrist curls palm up 3 sets of 10 reps
palm down 3 sets of 10 reps
plate pinch holds 3 sets of 20 sec. or more
leg raises 3 sets of 10
dumbell side bends 3 sets of 10
For dinner we decided to eat out at taco bell. I decided I didn't want to make this a cheat meal so what I did was order 2 fresco style steak soft tacos and one steak grilled stuft burrito. Instead of eating the shells they provided when I got home I grabbed two 100% whole wheat shells and put the contents of the food into the two shells and added some fat free sour cream I had as well as some salsa.
This turned a cheat meal into a not so bad meal, at least for me.
So far that means
2,887 calories
299 grams of protein
269 grams of carbs
76 grams of fat.
Probably will have some kind of protein later as well as a few mixed vodka drinks in no calorie soda.
Also doing a small workout in a few minutes, some forearm and grip work followed by some ab work.
wrist curls palm up 3 sets of 10 reps
palm down 3 sets of 10 reps
plate pinch holds 3 sets of 20 sec. or more
leg raises 3 sets of 10
dumbell side bends 3 sets of 10
Fridays Diet
Here is what I have ate so far and plan on eating up until work is over. After that it is anyones guess. I allow myself three "cheat" meals a weekend. Usually training to keep one fairly light but the other two kind of go balls to the wall. As I move along I plan on trying to reduce that to two a week. So I am not sure if dinner tonight will be a cheat meal or not.
6am 10 egg whites 2 whole eggs 1/4 cup grits
9 am 1 cup skim milk, 1/2 cup oatmeal, 2 scoops protein powder blended together
12 am 6 oz. of chicken breast, 4 oz. of top round lean steak. broccoli, blueberries, red beans and rice.
3 am 1 can of tuna, 1/2 cup of dry oatmeal.
6am 10 egg whites 2 whole eggs 1/4 cup grits
9 am 1 cup skim milk, 1/2 cup oatmeal, 2 scoops protein powder blended together
12 am 6 oz. of chicken breast, 4 oz. of top round lean steak. broccoli, blueberries, red beans and rice.
3 am 1 can of tuna, 1/2 cup of dry oatmeal.
Thursday, September 2, 2010
Training Log Deadlift Day
Thursdays are my deadlift day. A quick primer for those unfamiliar with my other logs, about 9 months I seriously injured my back. This was not the first time I injured my back in this way, it actually began a couple years ago before I started powerlifting. I was sitting in a chair eating my dinner when I felt like what I thought was a heart attack. The best way I can describe it is feeling like someone has your chest in a vice grip. Come to find out what I actually had was a back spasm in my mid to upper back between the shoulder blades.
About every 6 months or so it would happen again. Each time I'd barely be able to move for about 3 days until it subsided. Once I started powerlifting though it seemed things got better. Then about 9 months ago I was doing rack pulls conventional style (my dominant deadlift form is conventional) and as I came up I knew something was wrong. I came up uneven and ended up seriously injuring my upper back right under my right shoulder blade. For about two weeks I had to walk around tilted over to my right. It took days just to be able to force myself to stand up straight. Following this injury I tried a few more times to deadlift conventional and each time it aggravated things. I became afraid to even attempt half my max.
So rather than give up I decided simply to switch over all my deadlift training to ultra wide sumo deadlifting style while I work on strengthening my upper back. I will still compete conventional, but for training purposes this doesn't seem to aggravate my injury at all.
My training today went as follows.
6 warm up sets on Sumo deadlifts culminating in one set of 5 reps with 20 pounds over my last week of deadlifting.
Straight Leg Deadlifts standing on plates for extra range of motion- I added 10 pounds from last week and hit 2 sets of 10 reps.
Partial Range Romanian Deadlifts- 2 sets of 10 reps
Bent Over Rows 2 sets of 10 reps
Dumbell Rows 3 sets of 10 reps
2 sets of hammer curls
supersetted with
2 sets of 15 calf raises.
Deadlift day is always the most taxing. I feel like I am a walking zombie right now.
About every 6 months or so it would happen again. Each time I'd barely be able to move for about 3 days until it subsided. Once I started powerlifting though it seemed things got better. Then about 9 months ago I was doing rack pulls conventional style (my dominant deadlift form is conventional) and as I came up I knew something was wrong. I came up uneven and ended up seriously injuring my upper back right under my right shoulder blade. For about two weeks I had to walk around tilted over to my right. It took days just to be able to force myself to stand up straight. Following this injury I tried a few more times to deadlift conventional and each time it aggravated things. I became afraid to even attempt half my max.
So rather than give up I decided simply to switch over all my deadlift training to ultra wide sumo deadlifting style while I work on strengthening my upper back. I will still compete conventional, but for training purposes this doesn't seem to aggravate my injury at all.
My training today went as follows.
6 warm up sets on Sumo deadlifts culminating in one set of 5 reps with 20 pounds over my last week of deadlifting.
Straight Leg Deadlifts standing on plates for extra range of motion- I added 10 pounds from last week and hit 2 sets of 10 reps.
Partial Range Romanian Deadlifts- 2 sets of 10 reps
Bent Over Rows 2 sets of 10 reps
Dumbell Rows 3 sets of 10 reps
2 sets of hammer curls
supersetted with
2 sets of 15 calf raises.
Deadlift day is always the most taxing. I feel like I am a walking zombie right now.
Diet for Thurs.
Well it is 5:15 and I am getting ready for training. Here is what I have ate so far and what I will be eating post training.
6 am- 10 egg whites, 2 whole eggs, 1/4 cup of grits
9 am- protein shake, 2 scoops whey protein, 1 cup oatmeal, 1 cup of skim milk.
12 pm- 2 ham steaks, 1/2 cup of red beans and rice, handful of blueberries
3:30 pm- 1/2 cup of oatmeal, 2 scoops protein powder mixed in with water.
5:15 pm- pre-workout drink of creatine, aakg, bcaa's, and dextrose.
5:30-7:30 Deadlift Training.
8 PM 10 oz. of porkloin chops, 1/2 cup red beans and rice, broccoli.
10:30 One can of light tuna in water.
total calories 2890
Protein 328 grams
Carbs 248 grams
Fats 68.7 grams
6 am- 10 egg whites, 2 whole eggs, 1/4 cup of grits
9 am- protein shake, 2 scoops whey protein, 1 cup oatmeal, 1 cup of skim milk.
12 pm- 2 ham steaks, 1/2 cup of red beans and rice, handful of blueberries
3:30 pm- 1/2 cup of oatmeal, 2 scoops protein powder mixed in with water.
5:15 pm- pre-workout drink of creatine, aakg, bcaa's, and dextrose.
5:30-7:30 Deadlift Training.
8 PM 10 oz. of porkloin chops, 1/2 cup red beans and rice, broccoli.
10:30 One can of light tuna in water.
total calories 2890
Protein 328 grams
Carbs 248 grams
Fats 68.7 grams
Wednesday, September 1, 2010
Different Gym Types
Well as I have said in previous posts the gym/fitness culture can be quite bizarre. Even the best gyms can attract some strange people. The men's locker room would be a field day for a psychologist. Well I am going to save everyone some time and do a psychological profile on some of the more common types of freaks you'll see in a gyms locker room.
1. Towel around the neck guy. Most gyms that have showers and most that have a shower provide towels for those members who wish to shower but did not bring one. Now towel usage should be common sense, but if it was I wouldn't be making this post. So for anyone who might be mentally impaired let me give you a run down of proper towel usage.
When you finish working out and desire a shower the first thing you should do is go over to the towel rack and grab a towel. Once in hand walk back over to your locker and begin stripping down. Once you're wearing nothing more than a smile you take that towel and wrap it around your waist and firmly secure it. Then you walk over to the shower area, hang the towel up and take a shower. Once that shower is done you grab your towel, re-wrap it around your waist and walk back to your locker. Take said towel off and then put your street clothes on. Sounds simple enough right?
Somewhere along the way though some people don't get this procedure. For some reason they feel like the best place for a towel when they are naked and strutting around the locker room is strung across their neck. When I am done working out I am pretty well beat up and tired and the last thing I need to see is some douche walking past me letting out a grunt with outstretched arms as their dick bounces around with every step.
A slight variation I have heard about is towel on the head in the sauna guy. Luckily my gym didn't have a sauna so I never experienced this but others have told me. The purpose of a towel in a sauna is to sit under your bare ass so you don't get ass sweat and fecal matter all over the bench. Simply draping the towel over your head does nothing to prevent that.
2. Sir Talks A-lot. See there are certain unwritten man rules. They are pretty much a standard. One of those rules is that when you are in a public bathroom and taking a piss in a urinal you never talk to some guy pissing beside you. Oddly enough this rule doesn't apply to cross stall talk when dropping a deuce (don't ask me). Maybe because when at a urinal you are facing the wall and feel vulnerable because you can't see behind you. It is almost as if the guy next to you starts talking to you next thing you know he will walk up behind you and gently massage your shoulders and finish the conversation speaking into your ear.... *shudders*.
So you get the message, you never ever talk to someone while taking a piss in a urinal beside them. Sir Talks A-Lot tops that though. He bypasses that rule altogether and goes straight to the unholy of sins. Talking to another man in a locker room while naked but drying off. You see I prefer if I am changing in the gym and you are talking to me at least be in the process of changing yourself. BUT when you are stark naked aside from the towel you are using to dry off your balls please don't face towards me and have a nice chat. Somehow I don't feel comfortable talking to you when you are stroking your dick.
3. Retard Let Loose in Locker Room- This is an oldie but goodie. You see every so often your gym might attract a mentally retarded person. Its not that uncommon as the special olympics always hold powerlifting competitions. It's actually amazing seeing a girl that cannot even walk under her own accord but still do a competition legal squat (kind of sad hearing grown men say that can't squat because some bum knee compared to that!).
But that doesn't always mean it is smooth sailing. Sorry but it is disorienting to be naked and hear some tard spouting off some weird shit. It gets worse though. You see sometimes you are unlucky enough to be in a locker room when the full retard strips off his clothes and suddenly forgets that he is supposed to put his clothes back. Then as a sort of cherry on top, said retard's dick bounces around enough for him to get sexually aroused. Now you have a full on drooling retard running around the locker room naked as fuck not even with a chub but with a full on boner.
Any normal person would grow really unsettled by this turn of events, but what to do. Your first instinct is to rush through changing as fast as you can and make a bee line for the door. This sounds good in theory but in practice this is disastrous. You see I am convinced retards have this sixth sense to know when you are uncomfortable around them. They don't recognize this, because they are retarded, but in their subconscious underneath thoughts of fucking a hole in a tree, they just know. And when they know they go. if you are not feeling okay they will seek you out and become your best friend. This is obviously a no-no when they are having a fit running around with a boner. The best thing to do is slowly but steadily finish what you are doing and ask some normal beside you if they are okay, the tard's sixth sense will go off and he will go towards the normie thinking he is uncomfortable allowing you a chance to escape.
1. Towel around the neck guy. Most gyms that have showers and most that have a shower provide towels for those members who wish to shower but did not bring one. Now towel usage should be common sense, but if it was I wouldn't be making this post. So for anyone who might be mentally impaired let me give you a run down of proper towel usage.
When you finish working out and desire a shower the first thing you should do is go over to the towel rack and grab a towel. Once in hand walk back over to your locker and begin stripping down. Once you're wearing nothing more than a smile you take that towel and wrap it around your waist and firmly secure it. Then you walk over to the shower area, hang the towel up and take a shower. Once that shower is done you grab your towel, re-wrap it around your waist and walk back to your locker. Take said towel off and then put your street clothes on. Sounds simple enough right?
Somewhere along the way though some people don't get this procedure. For some reason they feel like the best place for a towel when they are naked and strutting around the locker room is strung across their neck. When I am done working out I am pretty well beat up and tired and the last thing I need to see is some douche walking past me letting out a grunt with outstretched arms as their dick bounces around with every step.
A slight variation I have heard about is towel on the head in the sauna guy. Luckily my gym didn't have a sauna so I never experienced this but others have told me. The purpose of a towel in a sauna is to sit under your bare ass so you don't get ass sweat and fecal matter all over the bench. Simply draping the towel over your head does nothing to prevent that.
2. Sir Talks A-lot. See there are certain unwritten man rules. They are pretty much a standard. One of those rules is that when you are in a public bathroom and taking a piss in a urinal you never talk to some guy pissing beside you. Oddly enough this rule doesn't apply to cross stall talk when dropping a deuce (don't ask me). Maybe because when at a urinal you are facing the wall and feel vulnerable because you can't see behind you. It is almost as if the guy next to you starts talking to you next thing you know he will walk up behind you and gently massage your shoulders and finish the conversation speaking into your ear.... *shudders*.
So you get the message, you never ever talk to someone while taking a piss in a urinal beside them. Sir Talks A-Lot tops that though. He bypasses that rule altogether and goes straight to the unholy of sins. Talking to another man in a locker room while naked but drying off. You see I prefer if I am changing in the gym and you are talking to me at least be in the process of changing yourself. BUT when you are stark naked aside from the towel you are using to dry off your balls please don't face towards me and have a nice chat. Somehow I don't feel comfortable talking to you when you are stroking your dick.
3. Retard Let Loose in Locker Room- This is an oldie but goodie. You see every so often your gym might attract a mentally retarded person. Its not that uncommon as the special olympics always hold powerlifting competitions. It's actually amazing seeing a girl that cannot even walk under her own accord but still do a competition legal squat (kind of sad hearing grown men say that can't squat because some bum knee compared to that!).
But that doesn't always mean it is smooth sailing. Sorry but it is disorienting to be naked and hear some tard spouting off some weird shit. It gets worse though. You see sometimes you are unlucky enough to be in a locker room when the full retard strips off his clothes and suddenly forgets that he is supposed to put his clothes back. Then as a sort of cherry on top, said retard's dick bounces around enough for him to get sexually aroused. Now you have a full on drooling retard running around the locker room naked as fuck not even with a chub but with a full on boner.
Any normal person would grow really unsettled by this turn of events, but what to do. Your first instinct is to rush through changing as fast as you can and make a bee line for the door. This sounds good in theory but in practice this is disastrous. You see I am convinced retards have this sixth sense to know when you are uncomfortable around them. They don't recognize this, because they are retarded, but in their subconscious underneath thoughts of fucking a hole in a tree, they just know. And when they know they go. if you are not feeling okay they will seek you out and become your best friend. This is obviously a no-no when they are having a fit running around with a boner. The best thing to do is slowly but steadily finish what you are doing and ask some normal beside you if they are okay, the tard's sixth sense will go off and he will go towards the normie thinking he is uncomfortable allowing you a chance to escape.
Wed. Heavy Bench Day
Jean claude came over and trained with me tonight. Wed. Heavy Bench
Bench Press- 6 warm up sets ramping up then did two work sets of 8 and 10 reps with + pounds. Plan was for 2 sets of 8 but felt really good on the last set and hit 10.
Close Grip Bench Press- 2 sets of 12 and 10 reps. same weight as last week. Messed up since this was a 2 x8 week should of went up on this and hit 2 x 8. Oh well next week.
Incline Bench Press- 2 sets of 10 reps and I think 7 reps. Again should of hit 2 by 8 so I guess it evened out. Was dead on the last set. Got sloppy and didn't drive with my legs most of the set.
Dumbell Bench Press- 4 sets of about 12 reps each set. Didn't even count just did as many reps as I could with good form focusing on max. tension on the pecs.
One Arm Cable Flyes - 3 sets of 10 reps each side
Supersetted with
3 sets of 10 reps on tricep pressdowns. Last set I actually did 20 reps to finish off.
Notes- Felt great. Cleaning up my diet is doing wonders as even though my muscles were taxed I felt ready for more at the end of it. Nice Pump in my chest and tri's. Strength felt great on bench press. Part of me thinks I am jumping too slowly but then again it is working so maybe I am doing it just right. Jean Claude did great too.
Was nice having someone to train with today. Since I have been training at home it is mostly by myself. Not a big deal as I don't look to others/atmosphere/music/etc. for motivation. I get that from with in. Still though it is nice having someone to spot/handoff and also help load and unload weights. Usually working out with others has never went well for me. Aside from when we had a PM Powerlifting team at my gym (which we were all on the same page and most everyone actually competed) when friends of mine have trained with me they always have tried to alter how I do things. Sorry but for the two weeks you might work out DON'T get in my way. I am not going to bench on my squat day, or do curls instead of deadlifts. Jean Claude jumps in with what I do and puts 100% into it which is refreshing.
Changed my dinner slightly. Instead of pork chops again I had Top Round Lean Steak with all fat cut off. Super lean. Still had 1/2 cup of red beans and rice and vegies. Also screwed up meal 4 in that I forgot to bring my protein powder to work (I premix the drink from meal 2 before I leave home). I did bring the peach so I stopped and got a protein bar at a gas station.
Bench Press- 6 warm up sets ramping up then did two work sets of 8 and 10 reps with + pounds. Plan was for 2 sets of 8 but felt really good on the last set and hit 10.
Close Grip Bench Press- 2 sets of 12 and 10 reps. same weight as last week. Messed up since this was a 2 x8 week should of went up on this and hit 2 x 8. Oh well next week.
Incline Bench Press- 2 sets of 10 reps and I think 7 reps. Again should of hit 2 by 8 so I guess it evened out. Was dead on the last set. Got sloppy and didn't drive with my legs most of the set.
Dumbell Bench Press- 4 sets of about 12 reps each set. Didn't even count just did as many reps as I could with good form focusing on max. tension on the pecs.
One Arm Cable Flyes - 3 sets of 10 reps each side
Supersetted with
3 sets of 10 reps on tricep pressdowns. Last set I actually did 20 reps to finish off.
Notes- Felt great. Cleaning up my diet is doing wonders as even though my muscles were taxed I felt ready for more at the end of it. Nice Pump in my chest and tri's. Strength felt great on bench press. Part of me thinks I am jumping too slowly but then again it is working so maybe I am doing it just right. Jean Claude did great too.
Was nice having someone to train with today. Since I have been training at home it is mostly by myself. Not a big deal as I don't look to others/atmosphere/music/etc. for motivation. I get that from with in. Still though it is nice having someone to spot/handoff and also help load and unload weights. Usually working out with others has never went well for me. Aside from when we had a PM Powerlifting team at my gym (which we were all on the same page and most everyone actually competed) when friends of mine have trained with me they always have tried to alter how I do things. Sorry but for the two weeks you might work out DON'T get in my way. I am not going to bench on my squat day, or do curls instead of deadlifts. Jean Claude jumps in with what I do and puts 100% into it which is refreshing.
Changed my dinner slightly. Instead of pork chops again I had Top Round Lean Steak with all fat cut off. Super lean. Still had 1/2 cup of red beans and rice and vegies. Also screwed up meal 4 in that I forgot to bring my protein powder to work (I premix the drink from meal 2 before I leave home). I did bring the peach so I stopped and got a protein bar at a gas station.
Alright
Well as I sit here about an hour and a half removed from the end of my last meal I am staring at this laptop screen day dreaming about any kind of food other than what I am going to eat in about an hour.
I hit that wall you hit after about 2 weeks of strict dieting where every damn thought is about food. I literally hear the devil sitting on my shoulder whispering "come on fatty, eat some damn pizza..."
No its not really that bad. I had a long lunch break today because my work is severely caught up so I have been messing about online. Reading over some forum was a discussion about wendy's cheeseburgers. I am very partial to double stacks. The thought creeps into your mind........... But instead I'll be eating a peach, some dry oatmeal, and a protein shake ! Ha!
It's only a movie. Only a movie...........................
I hit that wall you hit after about 2 weeks of strict dieting where every damn thought is about food. I literally hear the devil sitting on my shoulder whispering "come on fatty, eat some damn pizza..."
No its not really that bad. I had a long lunch break today because my work is severely caught up so I have been messing about online. Reading over some forum was a discussion about wendy's cheeseburgers. I am very partial to double stacks. The thought creeps into your mind........... But instead I'll be eating a peach, some dry oatmeal, and a protein shake ! Ha!
It's only a movie. Only a movie...........................
Restasis
Anyone else think its hot when the doctor during the restasis commercial is explaining how it has not been tested on people suffering from herpes of the eyes??
Daily Diet
Okay here is my diet for today barring "changes".
6:00 am - 12 large eggs. 10 egg whites and 2 whole eggs. 1/4 cup of grits. Seasoned with fat free cheese flavored sprinkles and fat free butter spray (basically less than 5 calories).
6:30 am - Morning Coffee. One multivitamin, multimineral, 2 fish oil
9:00 am- Protein shake consisting of 1 cup of oatmeal, 1 cup of skim milk, 2 scoops of chocolate flavored protein powder blended together.
12:00 pm- 8 oz. of ground beef, one peach, broccoli and cauliflower. 1/2 cup of red beans.
3:00 pm- Protein shake consisting of one scoop of protein powder mixed in water. 1/2 cup of dry oatmeal. One can of light tuna in water. One peach.
5:00 pm- pre-workout drink consisting of dextrose, aakg, bcaa's, and creatine.
5:15-7:15- During training drink of one 32 oz. bottle of G2 low calories gatorade.
7:30 - Post workout meal- 10 oz. of porkloin chops. 1/2 cup of read beans and rice. Mixed vegetables.
10 pm- one can of light tuna in water.
Total calories for day
2965 total calories
320g of protein 44% of daily total
224g of carbs 28% of daily total
91g of fat 27% of daily total
If anything changes I will post it with my workout log later.
6:00 am - 12 large eggs. 10 egg whites and 2 whole eggs. 1/4 cup of grits. Seasoned with fat free cheese flavored sprinkles and fat free butter spray (basically less than 5 calories).
6:30 am - Morning Coffee. One multivitamin, multimineral, 2 fish oil
9:00 am- Protein shake consisting of 1 cup of oatmeal, 1 cup of skim milk, 2 scoops of chocolate flavored protein powder blended together.
12:00 pm- 8 oz. of ground beef, one peach, broccoli and cauliflower. 1/2 cup of red beans.
3:00 pm- Protein shake consisting of one scoop of protein powder mixed in water. 1/2 cup of dry oatmeal. One can of light tuna in water. One peach.
5:00 pm- pre-workout drink consisting of dextrose, aakg, bcaa's, and creatine.
5:15-7:15- During training drink of one 32 oz. bottle of G2 low calories gatorade.
7:30 - Post workout meal- 10 oz. of porkloin chops. 1/2 cup of read beans and rice. Mixed vegetables.
10 pm- one can of light tuna in water.
Total calories for day
2965 total calories
320g of protein 44% of daily total
224g of carbs 28% of daily total
91g of fat 27% of daily total
If anything changes I will post it with my workout log later.
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