Back On Track With Bodybuilding

[BlondBomber]

keep up good work man.. and dont get food poison.. just had it.. lost like 9 pounds fucking blows..

Thanks. I feel you on the food poisoning; I had it about a month ago, though only for a day.

 

[BlondBomber]

1:
10 whites w/1 yolk (+green tabasco/s&p)
3/4 c steel cut oats (+Splenda/cinnamon)
1/2 green apple
2 fish oils
multi
Home Depot mug o' coffee

2:
ground turkey
1/2 c brown rice

3:
ground turkey
1/2 c brown rice
venti 2-bag Zen tea

4:
packet o' salmon
-I hate this shit like normal people hate health food. Sardines are so much better!

Pre-Workout Snack:
1/4 c raisins

Trained: Quads/Glutes/Hams

1. high-bar bench squats
45x10
135x10
185x10
225x10
275x10

315x10 (+belt)
335x8 (+belt)

2. close-stance hack squats
90x10
140x10

3. leg press
270x10
360x10

4. leg ext.
8px10
10px10

5. lunges
95x10 each leg
95x10 each leg

(quad/glute posing/trecthing)

(-drank 1/2 o' CarboRush)

6. seated calf raises
100x15

150x15
150x15

(calf strecthing)

7. angled raise calf
160x15
160x15

(calf strecthing)

8. one-leg calf raises off block
bwx15
bwx15
-I decided to finish with these because I could focus on squeezing every fiber until they were fried.

(calf strecthing/posing)

(-drank 1/2 o' CarboRush)

5:
Worldwide CarboRush (consumption split as denoted)
1 scp ON-Whey

6:
1/4 chicken breast
1 c white rice

 

[BlondBomber]

1:
10 whites w/1 yolk
1/2 c steel cut oats
2 fish oils
multi
coffee

2:
can o' tuna

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

4:
10 oz ground turkey
1/2 c brown rice
venti 2-bag Zen tea

(over a 5 hour lag here-I actually forgot about eating?!)

5:
Monsoon Fine Indian Cuisine in dowtown SD:
2 chicken lettuce wraps (didn't eat leaves) of some type with white sauce(?)
beef kabab (something) w/~1/2 basmati rice
diet Cokes
-A cheat meal, but not that bad, nor voluminous, I know my body can't handle a lot of variation.

6:
Odyssey protein bar
-Nothing like having your date carry your protein bar in her purse! I got this shit in on time.

7:
2 tbsp ANPB
3 tbsp flax seeds

I only missed one meal today, and I was running around with my ass-out-my-pants all afternoon!

 

[BlondBomber]

1:
1 scp ON-Whey
big cup o' coffee

Cardio: treadmill/4mph/30min.wave(1%2.5min.3%25min.1%2.5min.)

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

3:
1 c nonfat cottage cheese
1/2 c brown rice

Pre-Workout Snack:
1/2 green apple
Lipton diet green tea drink

Trained: Delts/Triceps

1. moderate-grip military press
45x10
65x10
95x10

115x10
135x6
135x5(10 sec. rest/pause)x1

2. seated lateral raises
15x10

20x10
20x10

3. DB military press
40x10
50x10

4. seated bent-over raises
20x10
20x10

5. false-grip pushdowns
6px10
8px10

12px10
12px10

6. incline DB ext.
20x10
20x10
-These fuckers kicked my ass, after 7 reps a little momentum had to be employed to finish the sets.

7. across-body one-arm cable ext.
2px10
2px10

4:
Worldwide CarboRush
1 scp ON-Whey

5:
~6 oz ground turkey
3/4 c white rice

6:
???

7:
???

 

[BlondBomber]

11-19-05.

6:
~6 oz ground turkey

Today.

1:
2 cans o' sardines

cup o' Zen tea
venti 2-bag Zen tea

Cardio: 30 min. hilly, steady walk w/Moose

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

3:
Odyssey protein bar

4:
Oggi's:
3 slices of Indy 500 pizza (pesto cheese w/red peppers)
-Time between 3 and 4 was not ideal: ~5 hours.

5:
~6 oz ground turkey
2 tbsp ANPB
3 tbsp flax seeds

The Blondbomber was out of the office a bit this weekend, especially today, but after writing all my intake down, I realize that I was not that bad.
Gonna start another good week with a solid Monday tomorrow!

 

[BlondBomber]

Back in the hizzle, for shizzle today!

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

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
venti 2-bag Zen tea

5:
2 cans o' sardines

green apple

Trained: Back/Hams

1. deadlifts
135x10
225x5
315x5

405x5 (belt)
455x4 (belt)

2. pulldowns
10px8

12px8
14px6

3. BB rows
185x8
205x8

4. two-arm DB rows
70x8
70x8

5. behind-back shrugs
135x10
135x10

6. lying leg curls
110x10

150x10
150x10

7. seated leg curls
12px10
12px10

6:
Worldwide CarboRush
1 scp ON-Whey

7:
chicken breast
1 c white rice

 

[BlondBomber]

Yesterday.

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

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:
2 cans o' sardines

green apple

Trained: Chest/Biceps

1. false-grip bench press
45x10
135x10
185x5

225x5
245x5
-Best bench workout in a while!

2. false-grip incline bench press
185x7
185x7
-Best incline workout lately!

3. slight-decline DB press
70x8
70x8

4. low-incline DB flyes
35x8
40x8

5. close-grip BB curls
45x10
65x8

85x8
85x8

6. alternate incline DB curls
30x8
30x8

7. EZ-bar preacher curls
65x10
65x10

8. preacher hammer curls
20x10
20x10

5:
Worldwide CarboRush
1 scp ON-Whey

6:
1/4 o' chicken breast
3/4 c white rice

(-Phaded that is all from memory!)

 

[BlondBomber]

1:
10 whites w/1 yolk
1/2 c steel cut oats
1 tbsp grape seed oil
2 fish oils
multi
big cup o' coffee

2:
2 cans o' sardines

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

4:
~6 oz ground turkey
1/2 c brown rice
venti 2-bag Zen tea

5:
~6 oz ground turkey

Cardio: StairMill (setting?-thought I put Manual-looked more like Rolling Hills) 30 min. wave (2.5min.l525min.l62.5min.l5)

6:
Worldwide Rapid Recovery drink

 

[BlondBomber]

Yesterday was a bit of a wash:

coffee

1:
1 c low-fat cottage cheese
2 fish oils
multi

2: (Thanksgiving Dinner)
white turkey meat
stuffing
oyster stuffing
mashed 'taters
roll w/butter
homemade cranberry sauce (made w/Splenda)
gravy
-T. Dinner was good, but I never eat a lot at these meals because my body is used to what I normally eat. Plus, eating at a table, with a shirt on, affects my appetite.


1/2 large diet Coke @movies

venti 2-bag Zen tea

3:
Del Taco (much later in the evening)
large two fish taco meal w/fries
Macho beef burrito
large diet Coke

 

[BlondBomber]

1: (A bad meal, but it is outweighed by the development of a personal life.)
crumbly pastry concoction
venti coffee w/half&half/Splenda

-Too long of a break.

30 min. walk w/Moose

2:
1 c low-fat cottage cheese
3 tbsp flax seeds
green apple
2 fish oils
multi
-The Blondbomber is back on track!