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Phaded
Guest
lol i just realize you edit your posts throughout your day.. i used to think holy shit how does he remember all this.. now i know..
Back On Track With Bodybuilding
- Thread starter BlondBomber
- Start date
BlondBomber
New member
Phaded said:
On the contrary, mi amigo. I normally input my whole day at the end of the day, and edit that day's post with my pre-bed meall.
Today, I am leaving later than normal.
I ask there be no question of my cognitive abilities to neurotically remember what I ate!
Just kidding.
BlondBomber
New member
cup o' coffee
1:
10 whites w/1 yolk
3/4 c steel cut oatmeal
1/4 c raisins (I look forward to these babies in my oatmeal everday!)
2 fish oils
multi
cup o' coffee
2:
ground turkey
3/4 c brown rice
1 tbsp grape seed oil
apple
3:
ground turkey
3/4 c brown rice
1 tbsp grape seed oil
4:
can o' sardines (threw away can #2, had a bad feeling about it)
5: (pre-workout)
can o' peaches
Trained: Back/Calves
1. Epic reverse-grip pulldowns
5px10
10px10
12px10
14px8
I was surprised to find that this machine actually hit my lats really hard!
2. reverse-grip BB rows
135x10
185x8
205x8
I still have not found the optimum place to pull the bar to.
3. BB T-bar rows w/canvas handle
90x10
115x10
This exercise was an invention of sorts created because of the lack of a v-bar attachment to use. Good pump!
4. rack DB rows
80x10
90x10
I focused on contracting my lats on each rep, and pulled to the outside corner of the plane of motion, flexing at the top of each rep. Being able to bangout 6-8 okay reps with 125 has forever quenched my thirst for silly-heavy weights on these.
5. Epic neutral-grip pulldowns
10px10
12px10
Each set/rep was a full contraction, and felt great!
I was going to do back ext., but the back ext. was at 90 degrees which pushed into my sore quads.
No deads for two reasons: I was not in the right place (I actually had a stressful week), and I was training late an abnormal gym.
Though, I did hit calves well:
6. standing calf raises
80x20
110x15
140x15
140x15
7. seated calf raises
45x15
90x15
8. toe presses
180x15
270x15
6:
1 scp ON-Whey
8 oz grape juice
7:
~8 oz steak (yeah, baby!)
1 c white rice
8:
2 tbsp ANPB
3 tbsp flax seeds
1:
10 whites w/1 yolk
3/4 c steel cut oatmeal
1/4 c raisins (I look forward to these babies in my oatmeal everday!)
2 fish oils
multi
cup o' coffee
2:
ground turkey
3/4 c brown rice
1 tbsp grape seed oil
apple
3:
ground turkey
3/4 c brown rice
1 tbsp grape seed oil
4:
can o' sardines (threw away can #2, had a bad feeling about it)
5: (pre-workout)
can o' peaches
Trained: Back/Calves
1. Epic reverse-grip pulldowns
5px10
10px10
12px10
14px8
I was surprised to find that this machine actually hit my lats really hard!
2. reverse-grip BB rows
135x10
185x8
205x8
I still have not found the optimum place to pull the bar to.
3. BB T-bar rows w/canvas handle
90x10
115x10
This exercise was an invention of sorts created because of the lack of a v-bar attachment to use. Good pump!
4. rack DB rows
80x10
90x10
I focused on contracting my lats on each rep, and pulled to the outside corner of the plane of motion, flexing at the top of each rep. Being able to bangout 6-8 okay reps with 125 has forever quenched my thirst for silly-heavy weights on these.
5. Epic neutral-grip pulldowns
10px10
12px10
Each set/rep was a full contraction, and felt great!
I was going to do back ext., but the back ext. was at 90 degrees which pushed into my sore quads.
No deads for two reasons: I was not in the right place (I actually had a stressful week), and I was training late an abnormal gym.
Though, I did hit calves well:
6. standing calf raises
80x20
110x15
140x15
140x15
7. seated calf raises
45x15
90x15
8. toe presses
180x15
270x15
6:
1 scp ON-Whey
8 oz grape juice
7:
~8 oz steak (yeah, baby!)
1 c white rice
8:
2 tbsp ANPB
3 tbsp flax seeds
Last edited:
BlondBomber
New member
Carb-Up, Way-Up Day.
2 cups o' coffee
Breakfast:
10 egg whites w/1 yolk (229/5/0/32)
1 c steel cut oats (680/12/116/24)
½ c raisins (260/0/62/2)
1 tbsp grape seed oil (120/14/0/0)
Breakfast Total: 1289/31/178/56
Meal #2:
1 c brown rice (600/4/128/12)
~8 oz top round steak (428/14/0/72)
15 oz can peaches (175/0/45.5/3.5)
Meal #2 Total: 1203/18/173.5/87.5
Meal #3:
2 (~7 oz) medium potatoes (370/0/84/10)
8 oz ultra-lean ground beef (580/37/0/58)
3 tbsp grape seed oil (360/42/0/0)
15 oz can peaches (175/0/45.5/3.5)
Meal #3 Total: 1485/49/129.5/71.5
Snack:
½ c almonds (340/30/10/12)
¼ c raisins (130/0/31/1)
Snack Total: 470/30/41/13
Meal #4:
1 c brown rice (600/4/128/12)
8 oz ground turkey (320/16/0/22)
Meal #4 Total: 920/20/128/34
Meal #5:
8 oz ground turkey (320/16/0/22)
4 tbsp all-natural PB (420/32/12/16)
3 tbsp flax seeds (140/10/11/5)
Meal #5 Total: (880/58/43/43)
Daily Total: 6247 calories/206g fat/693 g carbs/305 g protein
am1AXR
pm2A
2 cups o' coffee
Breakfast:
10 egg whites w/1 yolk (229/5/0/32)
1 c steel cut oats (680/12/116/24)
½ c raisins (260/0/62/2)
1 tbsp grape seed oil (120/14/0/0)
Breakfast Total: 1289/31/178/56
Meal #2:
1 c brown rice (600/4/128/12)
~8 oz top round steak (428/14/0/72)
15 oz can peaches (175/0/45.5/3.5)
Meal #2 Total: 1203/18/173.5/87.5
Meal #3:
2 (~7 oz) medium potatoes (370/0/84/10)
8 oz ultra-lean ground beef (580/37/0/58)
3 tbsp grape seed oil (360/42/0/0)
15 oz can peaches (175/0/45.5/3.5)
Meal #3 Total: 1485/49/129.5/71.5
Snack:
½ c almonds (340/30/10/12)
¼ c raisins (130/0/31/1)
Snack Total: 470/30/41/13
Meal #4:
1 c brown rice (600/4/128/12)
8 oz ground turkey (320/16/0/22)
Meal #4 Total: 920/20/128/34
Meal #5:
8 oz ground turkey (320/16/0/22)
4 tbsp all-natural PB (420/32/12/16)
3 tbsp flax seeds (140/10/11/5)
Meal #5 Total: (880/58/43/43)
Daily Total: 6247 calories/206g fat/693 g carbs/305 g protein
am1AXR
pm2A
Last edited:
BlondBomber
New member
2 cups o’ coffee
Breakfast:
10 egg whites w/1 yolk (229/5/0/32)
¾ c steel cut oats (510/9/87/18)
¼ c raisins (130/0/31/1)
1 tbsp grape seed oil (120/14/0/0)
Breakfast Total: 989/28/118/51
Meal #2:
½ c brown rice (300/2/64/6)
10 oz ground turkey (400/20/0/57.5)
Meal #2 Total: (700/22/64/57.5)
Meal #3
1 scp ON-Whey (120/1/3/24)
15 oz can peaches (175/0/45.5/3.5)
Meal #3 Total: (295/1/48.5/27.5)
diet Monster energy drink
Trained: Chest/Biceps/Abs
1. incline bench press
45x10
95x8
135x8
185x5
205x5
205x5
2. bench press
205x5
225x5
3. low-incline DB press
70x7
70x7
4. machine flyes ssw/dips
100x12/bwx8
100x8/bwx6(10 sec. rest/pause)bwx2
5. short BB curls
30x10
60x8
80x6
6. low-incline DB curls
30x8
30x5+1 alternate cheat each arm
7. machine preacher curls
5px10
5px8
-Did not like this machine!
(Assorted poses.)
8. strict DB hammer curls
20x10
20x10
9. leg raises
15
15
10. standing cable crunches
5px20 (too easy)
7px20
Meal #4
1 scp ON-Whey (120/1/3/24)
8 oz grape juice (140/0/34/0)
Meal #4 Total: (260/0/37/24)
Meal #5
10 oz ground turkey (400/20/0/57.5)
3 (~7 oz) medium potatoes (555/0/126/15)
Meal #5 Total: (955/20/126/72.5)
Meal #6
10 oz spinach (steamed) (70/0/7/7)
2 tbsp all-natural PB (210/16/6/8)
3 tbsp flax seeds (140/10/11/5)
6 oz can tuna (150/1.25/0/32.5)
Meal #6 Total: (570/27.25/34/52.5)
Daily Total: 3769 calories/98.25g fat/427.5 g carbs/285 g pro
Breakfast:
10 egg whites w/1 yolk (229/5/0/32)
¾ c steel cut oats (510/9/87/18)
¼ c raisins (130/0/31/1)
1 tbsp grape seed oil (120/14/0/0)
Breakfast Total: 989/28/118/51
Meal #2:
½ c brown rice (300/2/64/6)
10 oz ground turkey (400/20/0/57.5)
Meal #2 Total: (700/22/64/57.5)
Meal #3
1 scp ON-Whey (120/1/3/24)
15 oz can peaches (175/0/45.5/3.5)
Meal #3 Total: (295/1/48.5/27.5)
diet Monster energy drink
Trained: Chest/Biceps/Abs
1. incline bench press
45x10
95x8
135x8
185x5
205x5
205x5
2. bench press
205x5
225x5
3. low-incline DB press
70x7
70x7
4. machine flyes ssw/dips
100x12/bwx8
100x8/bwx6(10 sec. rest/pause)bwx2
5. short BB curls
30x10
60x8
80x6
6. low-incline DB curls
30x8
30x5+1 alternate cheat each arm
7. machine preacher curls
5px10
5px8
-Did not like this machine!
(Assorted poses.)
8. strict DB hammer curls
20x10
20x10
9. leg raises
15
15
10. standing cable crunches
5px20 (too easy)
7px20
Meal #4
1 scp ON-Whey (120/1/3/24)
8 oz grape juice (140/0/34/0)
Meal #4 Total: (260/0/37/24)
Meal #5
10 oz ground turkey (400/20/0/57.5)
3 (~7 oz) medium potatoes (555/0/126/15)
Meal #5 Total: (955/20/126/72.5)
Meal #6
10 oz spinach (steamed) (70/0/7/7)
2 tbsp all-natural PB (210/16/6/8)
3 tbsp flax seeds (140/10/11/5)
6 oz can tuna (150/1.25/0/32.5)
Meal #6 Total: (570/27.25/34/52.5)
Daily Total: 3769 calories/98.25g fat/427.5 g carbs/285 g pro
P
Phaded
Guest
assorted poses ? are you training for a competition?
BlondBomber
New member
Phaded said:
Nope, but I do practive the Isotension Principle, as listed in Arnold's Modern Encyclopedia of Bodybuilding.
BlondBomber
New member
1:
10 whites w/1 yolk
3/4 c steel cut oatmeal
1/4 c raisins
1 tbsp grape seed oil
2 fish oils
multi
mug o' coffee
2:
2 cans o' sardines
3:
10 oz ground turkey
1/2 c brown rice
4:
10 oz ground turkey
1/2 c brown rice
2-bag venti Zen tea
5:
2 cans o' sardines
6:
10 oz ground turkey
avocado
block o' spinach
10 whites w/1 yolk
3/4 c steel cut oatmeal
1/4 c raisins
1 tbsp grape seed oil
2 fish oils
multi
mug o' coffee
2:
2 cans o' sardines
3:
10 oz ground turkey
1/2 c brown rice
4:
10 oz ground turkey
1/2 c brown rice
2-bag venti Zen tea
5:
2 cans o' sardines
6:
10 oz ground turkey
avocado
block o' spinach
BlondBomber
New member
1:
10 whites w/1 yolk
1 c steel cut oats
1/2 c raisins
1 tbsp honey
1 tbsp grape seed oil
2 fish oils
multi
mug o' coffee
2:
ground turkey
3/4 c brown rice
3:
ground turkey
3/4 c brown rice
2-bag venti Zen tea
4:
1 scp ON-Whey
can o' peaches
Trained: Quads/Glutes/Abs
1. high-bar bench squats
45x10
135x10
185x8
225x8
275x8
315x8 (loose belt)
335x8 (loose belt)
-I had to get back to some good ol' squatting today. The belt is loose because I need a new; I have to pin the belt on the last hole because of how much gut I have lost.
2. leg press
290x10
380x10
470x10
-470 gave m some starry vision. All good, full-range reps.
3. hack squats
140x10
140x10
4. leg extensions
8px10
9px10
5. BB lunges
95x10 each leg
95x10 each leg
-Man, these mothers were hard to balance!
6. twisting cable crunches
12px10 each side
12px10 each side
7. decline crunches
bwx20
bwx20
-Abs were burning after these!
5: (I was determined to maximize my recovery after this workout!)
2 bottles Worldwide Carbo Rush drinks
1 scp ON-Whey
6:
4 baked potatoes
10 oz ground turkey (browned)
7:
10 oz ground turke (browned)
1/2 c almonds
AM: 1AXR
10 whites w/1 yolk
1 c steel cut oats
1/2 c raisins
1 tbsp honey
1 tbsp grape seed oil
2 fish oils
multi
mug o' coffee
2:
ground turkey
3/4 c brown rice
3:
ground turkey
3/4 c brown rice
2-bag venti Zen tea
4:
1 scp ON-Whey
can o' peaches
Trained: Quads/Glutes/Abs
1. high-bar bench squats
45x10
135x10
185x8
225x8
275x8
315x8 (loose belt)
335x8 (loose belt)
-I had to get back to some good ol' squatting today. The belt is loose because I need a new; I have to pin the belt on the last hole because of how much gut I have lost.
2. leg press
290x10
380x10
470x10
-470 gave m some starry vision. All good, full-range reps.
3. hack squats
140x10
140x10
4. leg extensions
8px10
9px10
5. BB lunges
95x10 each leg
95x10 each leg
-Man, these mothers were hard to balance!
6. twisting cable crunches
12px10 each side
12px10 each side
7. decline crunches
bwx20
bwx20
-Abs were burning after these!
5: (I was determined to maximize my recovery after this workout!)
2 bottles Worldwide Carbo Rush drinks
1 scp ON-Whey
6:
4 baked potatoes
10 oz ground turkey (browned)
7:
10 oz ground turke (browned)
1/2 c almonds
AM: 1AXR
Last edited:
BlondBomber
New member
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
mug o' coffee
2:
2 cans o' sardines
3:
3/4 c brown rice
10 oz ground turkey
4:
3/4 c brown rice
10 oz ground turkey
2-bag venti Zen tea
5:
2 cans o' sardines
6:
1/2 c almonds
7:
block o' spinach
can tuna
2 tbsp ANPB
3 tbsp flax seeds
10 whites w/1 yolk
3/4 c steel cut oats
1/4 c raisins
1 tbsp grape seed oil
2 fish oils
multi
mug o' coffee
2:
2 cans o' sardines
3:
3/4 c brown rice
10 oz ground turkey
4:
3/4 c brown rice
10 oz ground turkey
2-bag venti Zen tea
5:
2 cans o' sardines
6:
1/2 c almonds
7:
block o' spinach
can tuna
2 tbsp ANPB
3 tbsp flax seeds
Last edited:
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