Back On Track With Bodybuilding

[BlondBomber]

1:
1 c steel cut oats
5 eggs
1 tbsp grape seed oil
2 fish oils
multi
coffee

2:
2 cans o' sardines

3:
1 c white rice
chicken breast

4:
1 c white rice
chicken breast

venti Zen

5:
Manana's:
shrimp burrito
medium milk

 

[BlondBomber]

1 c coffee

Cardio: treadmill/4mph/wave: (1% 2.5min. 3% 25min. 1% 2.5min.)

1:
1.5 scp ON-Whey
banana

(My normal meal #2 was not eaten because I forgot a fork. Hence there was over a 5 hour lull between meals 1 and 2.)

2:
Panda Express:
2 orders teriyaki chicken
steamed rice
-This did not sit-well with my stomach all day. Bad choice for lunch!

Coffee Bean:
2-bag green tea

3:
PureProtein bar

Trained: Back/Rear Delts/Traps

1. pull-ups
bwx8
bwx8
bwx6

2. wide-grip BB rows
135x10

185x8
185x8

3. neutral-grip Cybex row
8px10

10px10
10px10

4. reverse-grip pulldowns
10px10
12px10

5. deltoid flyes
100x10
100x10

6. rack behind-back BB shrugs
135x10
135x10

4:
1 scp ON-Whey
8 oz 100% grape juice

5:
ground turkey
1/2 c white rice

Not eating on Wednesday because I had food poisoning fucked me up!

Yesterday, I ate a bunch of shit/calories/carbs.

Today, I got my shit back on track. Though, I felt like crap in the gym.

 

[BlondBomber]

2 cups o' coffee

1:
1 scp ON-Whey
120cal/1f/3c/24p

Cardio: treadmill/4mph/30min.wave(3%2.5min.5%25min.3%2.5min.)

2:
5 scrambled eggs
350cal/22.5f/0c/30p
1 whole wheat bagel
250cal/1.5f/52c/11p
2 tbsp ANPB
210cal/16f/6c/8p
banana
109cal/.5f/28c/1p

2 Total: 919cal/40.5f/86c/50p

-Supplements: 2 fish oils, multi

3:
chicken breast
221cal/5f/0c/42p

snack:
3/4 c almonds
164/18f/7c/8p

4:
10 oz ground turkey
375cal/17.5f/0c/55p
1/2 c white rice
358cal/.5f/79c/7.5p

4 Total: 733cal/18f/79c/62.5p

5:
10 oz ground turkey
375cal/17.5f/0c/55p
block o' spinach
70cal/0f/7c/7p

5 Total: 445cal/17.5f/7c/62p

-Supplements: B50, C, E, calcium, 2 fish oils

2 cups o' coffee

6:
heart of Romaine salad w/1 tbsp grape seed oil
120cal/14f/0c/0p
2 cans o' sardines
332cal/18f/2c/38p

6 Total: 452cal/32f/2c/38p

Daily Total: 3054cal/132fat/184carb/286.5pro

 

[BlondBomber]

1:
1 scp ON-Whey
120cal/1f/3c/24p

2 cups o' coffee

Cardio: treadmill/4mph/wave(3%2.5min./5%25min./3%2.5min.)

2:
5 scrambled eggs
3/4 c steel-cut oats
can o' peaches

-Supplements: multi, 2 fish oils

3:
can o' tuna
1/2 c white rice
1/4 c raisins

Trained: Chest/Calves

1. low-incline bench press (ring-finger grip)
45x10
95x8
135x8

185x8
185x8

2. Hammer Strength wide-grip press
90x10

180x8
230x8

3. Hammer Strength incline press
90x8
140x8

4. Glass low-incline flyes
30x8
35x8

5. calf raises
80x15
120x15

180x15
180x15

6. seated calf raises
50x15
100x15

7. donkey raises
200x20
200x20

4:
1 scp ON-Whey
8 oz grape juice

5:
1 c white rice
ground turkey

 

[Phaded]

lets see some pictures..

 

[BlondBomber]

lets see some pictures..

Possibly later today, if I can get someone to take them.

I do not like pictures of myself, but I guess they could serve as a good diagnostic tool.

We shall see.

 

[BlondBomber]

No pictures; no one to take them.

Yesterday's nutrition:

1:
1.5 scp pp
applge

2:
2 cans o' sardines

3:
Rubio's Mahi Mahi burrito
(Not the cleanest lunch, but I was fucking hungry! After winning a staring contest with the chips that came on the side, I threw them away.)

4:
PureProtein Revolution bar

5: (cheat meal)
Tombstone supreme pizza
can o' peaches
-I had a bad day yesterday, so I decided to eat a cheat meal. I guess you could also say that I was carb-loading for squats today?

 

[BlondBomber]

1:
10 egg whites w/1 yolk
3/4 c steel cut oats
1/4 c raisins
1 tbsp grape seed oil
-Yesterday showed me the importance of a hearty breakfast!

2 cups o' coffee

2:
chicken breast
3/4 c brown rice

3:
chicken breast
3/4 c brown rice

2-bag venti Zen tea

4:
ground turkey
can o' peaches

Trained: Quads

1. leg press
200x12
290x12
380x12
470x12
-I think 470 was my last set.

2. narrow stance squats
135x12
225x12
225x12
-I really focused on contracting my quads on these.

3. hack squats
90x12
90x12
-I think that if I went heavier I would have started to involve my hips and erectors too much. Again, I focused on contracting my quads and stopped short of lockout to keep a constant tension on them.

4. leg ext.
6px20
6px20
-I tried 20 reps because I have read a number of articles lately touting higher reps on these. I feel that 20 reps at the end of a quad workout is too many to be able to fully focus on an individual contraction for each rep.

5:
1 scp ON-Whey
8 oz grape juice

6:
chicken breast
1 c white rice

7:
???

The word of the day is: Carblicious.

 

[BlondBomber]

1:
10 whites w/1 yolk
3/4 c steel cut oats
1/4 c raisins
2 fish oils
multi

cup o' coffee

2:
2 cans o' sardines

3:
chicken breast
1/2 c brown rice

4:
chicken breast
1/2 c brown rice

2-bar venti Zen tea

5:
2 cans o' sardines

6:
1 c low-fat cottage cheese
2 tbsp ANPB
3 tbsp flax seed

 

[BlondBomber]

cup o' coffee

1:
10 whites w/1 yolk
3/4 c steel cut oats
1/4 c raisins
1 tbsp grape seed oil
2 fish oils
multi

2:
chicken breast
1/4 c sunflower seeds
cup o' coffee

3:
ground turkey
3/4 c brown rice
1 tbsp grape seed oil

4:
ground turkey
3/4 c brown rice
1 tbsp grape seed oil

venti 2-bar Zen tea

5:
2 cans o' sardines

6: (pre-workout)
can o' peaches

Trained: Delts/Triceps

1. strict DB military press
20x10
30x10
40x10

60x8
65x8

2. seated lateral raises
15x8

20x8
20x8

3. behind-back cable lateral raises
2px10
2px10

4. bent-over cable raises
3px10
3px10

5. rope pushdowns
2px15
4px10

6px10
8px10

6. seated overhead DB ext.
60x8
65x8

7. overhead v-bar cable ext.
8px10
8px10

7:
1 scp ON-Whey
8 oz grape juice

8:
package salmon (nothing like an ungratifying PW meal!)
1 c white rice

9:
???