Back On Track With Bodybuilding

[BlondBomber]

1:
1 c stee cut oats
5 eggs
2 fish oils
multi

coffee

2:
Pure Protein bar

3:
Pure Protein bar
16 oz diet Monster

Trained: Quads/Hams

1. squats
45x10
135x10
185x10
225x10
275x8
315x8 (belt)
365x3(belt)
Not eating enough today, running 6 m two weeks ago, not doing squats two weeks ago and not training my legs last week were all mistakes. I want to hit 365x6, at least, next week.

2. leg ext.
8px10
10px10
12px10

3. lying leg curls
110x10
130x10
150x10
Upon experimentation, I have found that setting the leg attachment all the way back really fries the hams!

4:
Extreme Pure Protein drink

5:
1 c white rice
chicken breast

6:
???

 

[BlondBomber]

1:
4 eggs
1 c steel cut oats
2 fish oils
multi

coffee

2:
Pure Protein bar

3:
Rubio's white meat chicken Health Mex burrito w/side rice

4:
Pure Protein bar
16 oz diet Monster

Trained: Delts/Triceps

1. behind-neck press
45x10
65x10
95x10
135x8
155x6

2. DB military press
60x8
60x7+1 forced rep

3. one-arm side raises
20x8
25x8

4. bent-over raises
25x10
30x10

5. rope pushdowns
4px10
6px10
8px8
8px8

6. seated overhead DB ext.
60x10
70x8

7. one-arm DB ext.
20x10
20x10

5:
Worldwide Extreme Protein drink

Cardio: StairMill: 30 min. @level 5

6:
chicken breast
1 c white rice

7:
chicken breast
heart of Romaine salad
dribble Caesar's dressing

 

[BlondBomber]

Morning Weight: 203.5

coffee

20 min. walk w/Moose

1:
3/4 c steel cut oats
~7 oz ground turkey
1 Tbsp grape seed oil
2 fish oils
multi

2:
~7 oz ground turkey
block o' spinach
-I have read that eating veggies helps fat loss, so I bit the bullet here.

16 oz diet Monster

3:
Met-RX protein bar

4:
5 eggs
heart of Romaine salad
1 Tbsp grape seed oil

 

[Phaded]

good log right here.. keep up the good work my friend..

 

[BlondBomber]

Thanks, brother. I am trying to make this semester the most productive; both in terms of the development of my physique and intellect. I find that there can be quite a mutually advantageous relationship between the two.

Are you on back on track?

 

[BlondBomber]

coffee

20 min. walk w/Moose

1:
3/4 c steel cut oats
ground turkey

2:
heart of Romaine salad
ground turkey
2 fish oils
multi

16 oz diet Monster

Trained: Back/Calves

1. pull-ups
bwx5
bwx5
bwx5
bwx5
bwx5
bwxx4
-I am trying to up the volume of pull-ups that I do, so I read about taking whatever amount of sets to hit the amount of reps you want to do overall. 30 was my goal, 30 completely full range reps. I got 29, all good, without straps!

2. bench moderate-grip BB rows
135x8
185x8
185x8

3. free-weight T-bar rows
90x10
135x10

4. wide-grip pulldowns
8 1/2px10
10 1/2px10

5. raw snatch-grip deadlifts
225x6
315x6
-My grip was hurting on the set with 315.

6. angled calf raise machine
180x10
200x10
220x10
-Instead of just trying to hit 15 reps with each set, I focused on getting 10 hard "contractions," instead of normal reps. My calves are my Achilles heal, ironic?, and I really want them to grow.

7. seated calf raises
45x10
90x10
135x10

3:
Worldwide Extreme Pure Protein drink

4:
3/4 c white rice
baked salmon

5:
block o' spinach
ground turkey

6: (pre-bed)
2 Tbsp ANPB

 

[BlondBomber]

1:
1/2 c steel cut oats
ground turkey
2 fish oils
multi

coffee

2:
a. can sardines
b. can sardines

3:
2 rolls avocado/tuna sushi

16 oz diet Monster

4:
2 cans sardines

5:
salmon steak

6:
5 eggs
1 Tbsp olive oil
heart of Romaine
2 fish oils

 

[BlondBomber]

Morning bw: 198.5

1:
3/4 c steel cut oats
ground turkey
2 fish oils
multi

coffee

2:
Pure Protein bar

3:
2 rolls spicy tuna/avocado sushi

16 oz diet Monster

4:
2 cans o' sardines

Trained: Chest/Biceps

1. low-incline DB press
30x10
40x10
70x10
80x8
90x5
-I wanted 90x6, but hit 5 good reps.

2. flat DB press
70x8
75x7
-Complete failure.

3. weighted dips
bw+45x8
bw+45x6

4. Smith-press push-ups
bwx15
bwx15
-All reps were metered and strict.

5. incline DB curls
20x10
30x8
40x7+1 cheat
-I should not have cheated on the 8th rep with the 40's. I felt it a little in my lower back, which is always worrysome.

6. supported BB curls
65x8 (wide-grip)
65x8 (close-grip)

7. alternate hammer curls
30x10

8. standing concentration curls
25x10

5:
Worldwide Extreme Pure Protein drink

6:
3/4 c white rice
ground turkey

7:
???

 

[BlondBomber]

1:
1/2 c steel cut oats
ground turkey
2 fish oils
multi

half-size coffee

2:
2 cans of sardines

3:
2 rolls avocado/spicy tuna sushi

4:
2 cans of sardines

5:
Pure Protein bar
16 oz diet Monster

Cardio: StairMill: 30 min., intervals: (10 min. l5, 10 min. l6, 10 min. l5)

6:
5 eggs
1 Tbsp olive oil
1/4 c sunflower seeds

7:
???

 

[Phaded]

Thanks, brother. I am trying to make this semester the most productive; both in terms of the development of my physique and intellect. I find that there can be quite a mutually advantageous relationship between the two.

Are you on back on track?

ya i've never been off track as far as lifting if i could implement your diet and cardio regimines i'd look like a fucking cartoon character.. keep up the good shit homey