Back On Track With Bodybuilding

[BlondBomber]

mug o' coffee
-Coffee will just not go away!

1:
10 egg whites
1/2 c steel cut oats
1 tbsp grape seed oil
2 fish oils
multi

 

[BlondBomber]

Yesterday.

coffee

1:
10 egg whites
1/2 c steel cut oats
1 tbsp grape seed oil
2 fish oils
multi

2:
~6 oz ground turkey
1/2 c brown rice

3:
~6 oz ground turkey
1/2 c brown rice

venti 2-bag Zen tea

4:
~6 oz ground turkey

1/2 green apple

Trained: Chest/Biceps

1. incline bench press
45x10
95x8
135x8

185x8
205x8 PR @195

2. flat DB bench press
80x8
80x8

3. weighted dips
bw+45x8
bw+45x6(10 sec. rest/pause)x2

4. DB flyes
40x8
40x8

5. incline DB curls
20x8

30x8
35x6+1 cheat+1 alternate cheat

6. Flex hammer curls
25x8
30x8

7. cable curls
8px8(drop)6px8
8px8(drop)6px8

8. reverse wrist curls
25x15
25x15

5:
Worldwide Rapid Recovery drink

6:
~8 oz ground turkey
1 c white rice

7:
1 c nonfat cottage cheese
~2 tbsp ANPB
~3 tbsp flax seeds

 

[BlondBomber]

Yesterday.

coffee

1:
10 egg whites
1/2 c steel cut oats
1 tbsp grape seed oil
2 fish oils
multi

2:
~6 oz ground turkey
1/2 c brown rice

3:
~6 oz ground turkey
1/2 c brown rice

venti 2-bag Zen tea

4:
~6 oz ground turkey

1/2 green apple

Trained: Chest/Biceps

1. incline bench press
45x10
95x8
135x8

185x8
205x8 PR @195

2. flat DB bench press
80x8
80x8

3. weighted dips
bw+45x8
bw+45x6(10 sec. rest/pause)x2

4. DB flyes
40x8
40x8

5. incline DB curls
20x8

30x8
35x6+1 cheat+1 alternate cheat

6. Flex hammer curls
25x8
30x8

7. cable curls
8px8(drop)6px8
8px8(drop)6px8

8. reverse wrist curls
25x15
25x15

5:
Worldwide Rapid Recovery drink

6:
~8 oz ground turkey
1 c white rice

7:
1 c nonfat cottage cheese
~2 tbsp ANPB
~3 tbsp flax seeds

 

[BlondBomber]

1:
10 egg whites
1/2 c steel cut oats
1 tbsp grape seed oil
2 fish oils
multi

coffee

2:
2 cans o' sardines

3:
~6 oz ground turkey
1/2 c brown rice

venti 2-bag Zen tea

4:
~6 oz ground turkey
1/2 c brown rice

5:
1 c nonfat cottage cheese

Abs:

1. rope crunches
12px20
12px20
12px20

2. free-hanging knee raises
bwx15
bwx15
bwx15

3. broomstick twists
bwx50
bwx50

Cardio: StairMill 30 min. level 5

6:
~6 oz ground turkey
1/4 c almonds
block o' spinach

 

[BlondBomber]

The last two days were personally tumultous. I did cardio/abs the first, and ate no carbs yesterday. I got completely back on track today:

coffee

Cardio: StairMill 45 min. level 5

1:
10 whites
1/2 c steel cut oats
1 tbsp grape seed oil
2 fish oils
multi

2:
~8 oz steak
green apple

Trained: Delts/Triceps/Calves

1. behind-neck press
45x10
65x10
95x10

135x10
155x6

2. lateral raises
20x10
25x8

3. deltoid flyes
100x10
100x10 (palms-out)

4. Hammer Strength shoulder press
90x15
90x12

5. rope pushdowns
10x10

15x10
25x8

6. overhead DB ext.
60x9
60x7(10 sec. rest/pause)x3

7. Hammer Strength dip press
140x10
140x10

8. calf raises
160x12

180x12
180x12

9. seated calf raises
90x12

140x12
140x12

10. angled calf raises
180x20
180x20

3:
Detour protein bar

4:
~10 oz ground turkey
3/4 c white rice

I woke-up at 12:30 today, so my day started late and was off-schedule.

I have decided to stop cruisin' and put the pedal to the metal (hence the cardio this morning).

 

[BlondBomber]

green tea

Cardio: StairMill 30 min. level 5

1:
10 whites
3/4 c steel cut oats
green apple
2 fish oils
multi

green tea

Trained @Kegrice's Gym:

1. pin-1 rack deadlifts

50x10
145x10
235x5
325x3
415x1
465x1
505x1
535x1
545-550x1
-The exact weight of each set is hard to determine because the bar had heavy collars on it, normal collars and the plates at this particular gym are heavier than 45 lbs.

2. neutral-grip pulldowns
100x10

150x10
150x8

3. bench BB rows
185x8
185x8

4. T-bar rows
90x10
90x10

5. close-grip pulldowns
150x9.5
150x7.5

6. DB shrugs
100x10
100x10

7. Roman-chair crunches
bwx25
bwx20

2:
Worldwide Rapid Recovery drink

3:
10 oz ground turkey
1 c white rice

Man, I had to go to sleep for a couple of hours after today's workout.

4:
10 whites
1 tbsp grape seed oil

(continued sleeping-5 hours total!)

5:
2 tbsp ANPB
3 tbsp flax seeds

6:
1/2 chicken breast con salsa!

 

[BlondBomber]

This week has been a bit off.

Monday: no gym, good nutrition

Tuesday: Chest/Biceps, good nutrition

1. flat DB press
30x10
50x10
70x8
90x8
95x6

2. incline DB press
70x8
70x8

3. Hammer Strength bench press
140x8
140x8

4. free-motion pec-deck
100x15
100x15

5. short BB curls
25x10
45x8
75x8
95x6

6. standing preacher curls
45x10
45x10

7. incline hammer curls
30x10
30x10

Wednesday: poor night of sleep, poor nutrition

Today: no gym, back on track with perfect nutrition

1:
10 whites
1/2 c steel cut oats
1 tbsp grape seed oil
2 fish oils
multi

coffee

2:
chicken breast
1/2 c brown rice

3:
chicken breast
1/2 c brown rice

venti 2-bag Zen tea

4:
2 cans o' sardines

venti 2-bag China Green tea

5:
1/2 c almonds
salad
1 tbsp grape seed oil

 

[BlondBomber]

1:
10 whites
1/2 c steel cut oats
1 tbsp grape seed oil
2 fish oils
multi

coffee

2:
chicken breast
1/2 c brown rice

venti Zen tea
3:
chicken breast
1/2 c brown rice

4:
small package spicy peanuts
diet Pepsi SuperBigGulp

5:
1/2 c almonds

 

[BlondBomber]

1:
1 scp ON-Whey
1 c coffee

Cardio: LifeFitness bike-30 minutes-level 2

2:
10 egg whites
1/2 c steel cut oats
green apple
1 tbsp grape seed oil
2 fish oils
multi

3:
chicken breast
1/2 c brown rice

 

[BlondBomber]

(I don't know if I ate another meal?)

venti green tea

Trained: Delts/Triceps/Abs

1. DB military press
20x10
40x8
60x8
70x8
70x5

2. lateral raises
15x10
20x8
20x8

3. deltoid flyes (palms-out)
80x10
100x9.5
100x8.5

4. Hammer Strength behind-neck press
90x10
140x10
140x7

5. pushdowns
15x10
25x10
25x10

6. seated short-bar ext.
45x10
60x10
60x10

7. triceps machine
2px10
4px10
4px10

8. leg raises
bwx15 (straight)
bwx15 (dip bar knee-ups)
bwx15 (dip bar knee-ups)

9. ball crunches
bwx20
bwx20
bwx20

4:
1 scp ON-Whey
SuperBigGulp Gatorade

5:
~10 oz ground turkey
3/4 c white rice

6:
~6 oz ground turkey
1/2 c almonds