Back On Track With Bodybuilding

[BlondBomber]

Yesterday.

1:
1 scp ON-Whey
2 c coffee

Cardio: LifeFitness bike 45 min. level 2

1:
10 egg whites
3/4 c steel cut oats
green apple
1 tbps grape seed oil
2 fish oils
multi

2:
chicken breast
1/2 c brown rice

green tea

3:
Buca de Beppo:
lemon chicken (had to send the first order back because it came in a creme sauce!)
tossed greens salad w/oil (should have sent back and got oil on side, but it wasn't that bad)

4:
1 scp ON-Whey
1/4 c almonds

venti green tea

5:
~4 oz ground turkey
1/4-1/2? c almonds

 

[BlondBomber]

1:
10 egg whites
3/4 c steel cut oats
green apple
1 tbps grape seed oil
2 fish oils
multi

2 c coffee

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

venti green tea

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

venti green tea

4:
2 packages (~2.5 oz) spicy peanuts

1/4 c raisins

Trained: Back/Calves

pull-ups
bwx8
bwx8
bwx8
bwx6
-These have gotten easier!

BB rows
135x10
185x8
185x8

slant-grip supported T-bar rows
90x8
90x8

bench DB rows
100x8
100x8

wide-grip pulldowns
10px8
10px8

DB shrugs
100x10
100x10

seated calf raises
100x15
145x15
145x15

DB calf raises
30x15
30x15

Cardio: LifeFitness bike 30 min. level 2

5:
Worldwide Extreme Recovery drink
(drank 1/2 pre-cardio, 1/2 post-cardio)

6:
1/4 c raisins
~6 oz ground turkey
1 c white rice

Double Gulp Gatorade

7:
~4 oz steak
1/2 c almonds

 

[BlondBomber]

1:
2 c coffee
1 scp ON-Whey

Cardio: LifeFitness bike 30 min. l2

2:
8 egg whites w/2 yolks
3/4 c steel cut oats
green apple
1 tbsp grape seed oil
2 fish oils
multi

3:
~6 oz ground turkey
3/4 c brown rice

 

[BlondBomber]

venti green tea

4:
~6 oz ground turkey
3/4 c brown rice

5:
Cheesecake Factory:
medium-well filet mignon
greens salad w/light oil/vinegar
unsweetened iced tea

(~5 hour lull)

diet cokes

6:
1/2 c almonds


Today.

1:
Denny's:
bowl o' oatmeal
4 orders o' Egg Beaters

venti green tea

2:
Rubio's:
Mahi Mahi burrito (sin chips!)
23.5 oz diet Monster

3:
1/4 c almonds
1/4 c raisins

4:
~10 oz ground turkey
1/4 c almonds

-The last two days have not been the best, but have been good considering where I have been. Tomorrow will see my cardio/work/weights schedule back in full swing.

 

[BlondBomber]

1:
1 scp ON-Whey
2 cups coffee

Cardio: LifeFitness bike 30 min. (10min.-l3-20min.l2)
-Level 3 pumped my quads too much.

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

3:
~6 oz ground turkey
3/4 c brown rice

venti green tea
4:
~6 oz ground turkey
3/4 c brown rice

Pre-Workout Snack:
green apple

Trained @Kegrice's Gym: Chest/Biceps

bench press
45x10
135x10
185x5

225x5
245x5
265x3 PR
-265x3 is definately a PR @a bodyweight of 192!

incline DB press
70x8
70x8

decline DB press
80x8
80x7

old-school pec-deck
80x10
80x10
-Man, this machine (like the others @Kegrice's Gym) is what a machine should be. It follows a pre-guided motion, but taxes the movement unlike any post-1970's machine I have ever used. It really isolated the pecs-the right way.

close-grip BB curls
45x10
65x8

85x8
85x6

alternate DB curls
30x8
30x8

cable concentration curls
20x10
20x10
-Like using the pec-deck, using the cable stacks at this gym are so different. More like a freeweight, you have to find the groove of the movement.

Flex hammer curls
30x8
30x8

5:
2 scp ON-Whey
~15 oz apple juice

6:
~6 oz ground turkey
1 c white rice

7:
1 c nonfat cottage cheese
3 tbsp flax seeds
1/4 c almonds

 

[BlondBomber]

1:
2 scp ON-Whey
2 cups coffee

Cardio: LifeFitness bike for 45 minutes @level2

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

Double Gulp Gatorade (drank over the rest of the afternoon)

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

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

5:
Detour protein bar
1/2 c almonds

6:
~6 oz ground turkey
block o' spinach

 

[BlondBomber]

1:
10 egg whites w/2 yolks (+olive oil spray)
5 whole wheat waffles (mix+water only) (+sugar free syrup)
4 pieces turkey bacon
2 fish oils
multi
large cup coffee

Double Gulp Gatorade

2:
~6 oz ground turkey
1 c brown rice

Trained @Kegrice's Gym: Quads?hams

1. squats
45x10
135x10
225x5
315x5 (belt)
365x5 (belt) (reps were ~1 inch above parallel)
365x5 (belt) (1st rep was good, 2-5 were ~1.5 inches above parallel)
-I used a narrower stance and my knees started to wobble because of it. Most BBers recommend a narrow stance but I think because of my height, I am going to go wider and duck toe my stance.
-Dieting has obviously hurt my squat strength!

2. vertical leg press
120x20
210x20
300x20
300x20

3. old-school leg ext.
30x20
40x20
50x20

4. glute-ham raise
bwx20
bwx15

5. old-school leg curls
30x20
30x20

For some reason after squatting too heavy and having my knee hurt, I just launched into some 20 rep sets.
I don't think that I will ever go over 15 reps, 20 is a bit much. My lower back came into play way too much today.

3:
~16 oz apple juice
2 scp ON-Whey

4:
~8 oz ground turkey
1 c white rice

5:
1 c nonfat cottage cheese
~4 oz ground turkey
3 tbsp flax seeds

6:
1 c nonfat cottage cheese
2 tbsp ANPB

 

[BlondBomber]

1:
10 egg whites
3/4 c steel cut oats
green apple
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
23.5 oz diet Monster

4:
1 c lowfat cottage cheese
~6 oz ground turkey
green apple

Trained: Delts/Triceps

1. military press
45x10
65x10
95x10

135x10
155x6/strip/95x8

2. seated lateral raises
20x10
20x10
20x10

3. forehead bent-over raises
20x10
20x10
20x10

4. DB military press
50x10
55x10
60x6+2 forced reps

5. rope pushdowns
6px15
6px15
6px10/strip/4px5

6. Martinez close-grip bench press
135x10
135x10
135x10

7. seated overhead DB ext.
40x10
45x10
45x10

5:
16 oz grape juice
2 scp ON-Whey

6:
~10 oz ground turkey
3/4 c white rice

7:
~6 oz ground turkey
1/2 c lowfat cottage cheese
1/2 c almonds
block o' spinach

 

[BlondBomber]

1: (8:30)
10 egg whites
3/4 c steel cut oatmeal
green apple
tbsp grape seed oil
2 fish oils
multi
large cup coffee

2: (10:30)
6 whole wheat pancakes
5 pieces turkey bacon

3: (1:00)
~6 oz ground turkey
1/2 c white rice
-Ran out of brown!

4: (3:30)
~8 oz ground turkey
1/2 c white rice
green apple
large cup coffee

Trained: (5:15) Back/Abs

1. pull-ups
bwx8 (shoulder-width)
bwx8 (shoulder-width)
bwx8 (neutral-grip)
bwx8 (neutral-grip)
-I did these on one of those assisted Cybex contraptions, so my balancing was off for some reason.

2. Ronnie T-bar rows
90x10
135x8
135x8

3. BB rows
135x10
185x8
185x8
-I pulled to my belly button, which is lower than I have been, and I felt a strain in my lats that I have not previously.

4. 2-arm DB rows
60x10
70x8
70x8
-These pump my lats like no other; a much better "finisher" than any machine I have ever used.

5. shoulder-width pulldowns
8px10
10px8
10px8

6. DB shrugs (@sides)
80x10
100x10
100x10

6. cable crunches
12px20
12px20
12px20

7. dip bar knee-ups
bwx20
bwx20
bwx20

5:
2 scp ON-Whey
16 oz apple juice

6:
chicken breast
~3 oz ground turkey
1 c white rice

7:
1 c lowfat cottage cheese

 

[BlondBomber]

7(cont.):
2 tbsp ANPB

Today.

1:
10 egg whites
3/4 c steel cut oats
green apple
tbsp grape seed oil
2 fish oils
multi
large cup coffee

2:
Myoplex Sport bar
venti Zen tea

3:
~10 oz ground turkey
1/2 c brown rice

venti Zen tea

4:
~10 oz ground turkey
1/2 c brown rice

23.5 oz diet Monster

5:
1 c lowfat cottage cheese
1/2 avocado