Back On Track With Bodybuilding

BlondBomber · Oct 22, 2005

1:
Salsa's:
California burrito (tortilla, potatoes, eggs, hams & cheese)

venti green tea

2:
Pure Protein bar

3:
Panda Express:
3 item teriyaki chicken combo w/steamed rice

venti green tea

4:
can o' peaches
1 scp pp

Warm-up: 15 min. walk w/Moose

Trained: Arms

1. lat rope pushdowns
2px15
2px15
2px15

2. lat v-bar pushdowns
4px10
5px10
5px9

3. BB close-grip bench
135x10
135x10
135x10

4. triceps machine
80x15
80x15
80x15

5. short-BB curls
45x10

60x8
60x8
60x8

6. alternate incline DB curls
25x8
25x8
25x8

7. machine preacher curls
30x15
30x15
30x15

5:
Worldwide Rapid Recovery
can o' peaches

6:
1 1/2 c white rice
ground turkey

7:
bag o' popcorn
5 eggs
~2 Tbsp ANPB

"Eating Big in the Neighborhood."

anotherbutters · Oct 22, 2005

What's this 'walk w/Moose' I keep reading? I keep thinking you're literally going for a walk with a moose :lmao:

Is it some kind of treadmill?

BlondBomber · Oct 23, 2005

Moose is my 115 pound St. Bernard/Lab mix dog. Instead of writing "walk w/dog," I write "walk w/Moose."
Taking Moose on a walk means that I am being pulled for the entire walk, plus I have to be constantly pulling on him because he is trying to eat something, drink something or get into it with another dog.

BlondBomber · Oct 23, 2005

1:
1 1/2 c steel cut oats
5 eggs

2:
1 c white rice
ground turkey

20 oz coffee

3:
Little Tokyo:
beef teriyaki rice bowl
small salad
tofu soup

4:
1 can ravioli
8 oz 2% milk

desert:
1 c CarbSmart ice cream

5:
ANPB
1 c 2% milk
banana

Phaded · Oct 23, 2005

mooose is the beast..

BlondBomber · Oct 23, 2005

Phaded said:
mooose is the beast..

He is really like me; He rests all day, eats, shits and goes on a spirited walk (analagous to my workouts).

BlondBomber · Oct 23, 2005

1:
1 scp pp

2:
1 1/2 c steel cut oats
5 egg omelette w/cheese, 5 p turkey bacon and mushrooms
2 fish oils
multi

3:
Tombstone Supreme frozen pizza
can o' peaches

Trained: Chest/Calves

1. bench press
45x10
95x6
135x6
185x6

225x6
225x6

2. incline bench press
135x8

185x6
185x6

3. decline bench press
185x8
185x8

4. Glass DB flyes
30x10
30x10

5. dips
bwx10
bwx10

6. calf raises
80x15
120x15

160x15
160x15

7. donkey calf raises
200x15
200x15

8. rotary calf raises
5px20
5px20

4:
glucose drink

Trujillo's:
carne asada plate w/2 side rice
a la carte rice

5:
can o' ravioli
1 c 2% milk

6:
can o' tuna
ANPB
banana

BlondBomber · Oct 25, 2005

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

1 cup coffee

2:
2 cans o' sardines

3:
3 rolls spicy tuna/avocado sushi

4:
1 c white rice
ground turkey

5:
1 c white rice
ground turkey
venti 2-bag Zen tea

6:
bag o' popcorn
chicken breast
ANPB

Ah, Mondays! How I love the start of a week full of routine: class, work, library, eating and working. I think I am the only person that does not like weekends, and prefers the weekdays.

I prepared all my meals (minus gratis sushi), and it felt good to put that extra discipline in.

I was envisioning Big Country Ronnie Coleman chowing down in his video when I was eating. Shit 1 c of rice "ain't nuttin' but a peanut."

Phaded · Oct 25, 2005

good shit going on right here..

.. you are mad dedicated bro.. one of the lucky few in this world..

BlondBomber · Oct 25, 2005

Phaded said:
good shit going on right here.. .. you are mad dedicated bro.. one of the lucky few in this world..

I appreciate the kind words.

BlondBomber · Oct 25, 2005

1:
1 c steel cut oats
5 eggs
1 tbsp grape seed oil
2 fish oils
multi
coffee

2:
2 cans o' sardines

3:
1 c white rice
chicken breast

4:
1 c white rice
chicken breast

venti Zen

5:
Manana's:
shrimp burrito
medium milk

BlondBomber · Oct 29, 2005

1 c coffee

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

1:
1.5 scp ON-Whey
banana

(My normal meal #2 was not eaten because I forgot a fork. Hence there was over a 5 hour lull between meals 1 and 2.)

2:
Panda Express:
2 orders teriyaki chicken
steamed rice
-This did not sit-well with my stomach all day. Bad choice for lunch!

Coffee Bean:
2-bag green tea

3:
PureProtein bar

Trained: Back/Rear Delts/Traps

1. pull-ups
bwx8
bwx8
bwx6

2. wide-grip BB rows
135x10

185x8
185x8

3. neutral-grip Cybex row
8px10

10px10
10px10

4. reverse-grip pulldowns
10px10
12px10

5. deltoid flyes
100x10
100x10

6. rack behind-back BB shrugs
135x10
135x10

4:
1 scp ON-Whey
8 oz 100% grape juice

5:
ground turkey
1/2 c white rice

Not eating on Wednesday because I had food poisoning fucked me up!

Yesterday, I ate a bunch of shit/calories/carbs.

Today, I got my shit back on track. Though, I felt like crap in the gym.

BlondBomber · Oct 29, 2005

2 cups o' coffee

1:
1 scp ON-Whey
120cal/1f/3c/24p

Cardio: treadmill/4mph/30min.wave(3%2.5min.5%25min.3%2.5min.)

2:
5 scrambled eggs
350cal/22.5f/0c/30p
1 whole wheat bagel
250cal/1.5f/52c/11p
2 tbsp ANPB
210cal/16f/6c/8p
banana
109cal/.5f/28c/1p

2 Total: 919cal/40.5f/86c/50p

-Supplements: 2 fish oils, multi

3:
chicken breast
221cal/5f/0c/42p

snack:
3/4 c almonds
164/18f/7c/8p

4:
10 oz ground turkey
375cal/17.5f/0c/55p
1/2 c white rice
358cal/.5f/79c/7.5p

4 Total: 733cal/18f/79c/62.5p

5:
10 oz ground turkey
375cal/17.5f/0c/55p
block o' spinach
70cal/0f/7c/7p

5 Total: 445cal/17.5f/7c/62p

-Supplements: B50, C, E, calcium, 2 fish oils

2 cups o' coffee

6:
heart of Romaine salad w/1 tbsp grape seed oil
120cal/14f/0c/0p
2 cans o' sardines
332cal/18f/2c/38p

6 Total: 452cal/32f/2c/38p

Daily Total: 3054cal/132fat/184carb/286.5pro

BlondBomber · Oct 30, 2005

1:
1 scp ON-Whey
120cal/1f/3c/24p

2 cups o' coffee

Cardio: treadmill/4mph/wave(3%2.5min./5%25min./3%2.5min.)

2:
5 scrambled eggs
3/4 c steel-cut oats
can o' peaches

-Supplements: multi, 2 fish oils

3:
can o' tuna
1/2 c white rice
1/4 c raisins

Trained: Chest/Calves

1. low-incline bench press (ring-finger grip)
45x10
95x8
135x8

185x8
185x8

2. Hammer Strength wide-grip press
90x10

180x8
230x8

3. Hammer Strength incline press
90x8
140x8

4. Glass low-incline flyes
30x8
35x8

5. calf raises
80x15
120x15

180x15
180x15

6. seated calf raises
50x15
100x15

7. donkey raises
200x20
200x20

4:
1 scp ON-Whey
8 oz grape juice

5:
1 c white rice
ground turkey

Phaded · Oct 30, 2005

lets see some pictures..

BlondBomber · Oct 30, 2005

Phaded said:
lets see some pictures..

Possibly later today, if I can get someone to take them.

I do not like pictures of myself, but I guess they could serve as a good diagnostic tool.

We shall see.

BlondBomber · Nov 1, 2005

No pictures; no one to take them.

Yesterday's nutrition:

1:
1.5 scp pp
applge

2:
2 cans o' sardines

3:
Rubio's Mahi Mahi burrito
(Not the cleanest lunch, but I was fucking hungry! After winning a staring contest with the chips that came on the side, I threw them away.)

4:
PureProtein Revolution bar

5: (cheat meal)
Tombstone supreme pizza
can o' peaches
-I had a bad day yesterday, so I decided to eat a cheat meal. I guess you could also say that I was carb-loading for squats today?

BlondBomber · Nov 1, 2005

1:
10 egg whites w/1 yolk
3/4 c steel cut oats
1/4 c raisins
1 tbsp grape seed oil
-Yesterday showed me the importance of a hearty breakfast!

2 cups o' coffee

2:
chicken breast
3/4 c brown rice

3:
chicken breast
3/4 c brown rice

2-bag venti Zen tea

4:
ground turkey
can o' peaches

Trained: Quads

1. leg press
200x12
290x12
380x12
470x12
-I think 470 was my last set.

2. narrow stance squats
135x12
225x12
225x12
-I really focused on contracting my quads on these.

3. hack squats
90x12
90x12
-I think that if I went heavier I would have started to involve my hips and erectors too much. Again, I focused on contracting my quads and stopped short of lockout to keep a constant tension on them.

4. leg ext.
6px20
6px20
-I tried 20 reps because I have read a number of articles lately touting higher reps on these. I feel that 20 reps at the end of a quad workout is too many to be able to fully focus on an individual contraction for each rep.

5:
1 scp ON-Whey
8 oz grape juice

6:
chicken breast
1 c white rice

7:
???

The word of the day is: Carblicious.

BlondBomber · Nov 2, 2005

1:
10 whites w/1 yolk
3/4 c steel cut oats
1/4 c raisins
2 fish oils
multi

cup o' coffee

2:
2 cans o' sardines

3:
chicken breast
1/2 c brown rice

4:
chicken breast
1/2 c brown rice

2-bar venti Zen tea

5:
2 cans o' sardines

6:
1 c low-fat cottage cheese
2 tbsp ANPB
3 tbsp flax seed

BlondBomber · Nov 3, 2005

cup o' coffee

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

2:
chicken breast
1/4 c sunflower seeds
cup o' coffee

3:
ground turkey
3/4 c brown rice
1 tbsp grape seed oil

4:
ground turkey
3/4 c brown rice
1 tbsp grape seed oil

venti 2-bar Zen tea

5:
2 cans o' sardines

6: (pre-workout)
can o' peaches

Trained: Delts/Triceps

1. strict DB military press
20x10
30x10
40x10

60x8
65x8

2. seated lateral raises
15x8

20x8
20x8

3. behind-back cable lateral raises
2px10
2px10

4. bent-over cable raises
3px10
3px10

5. rope pushdowns
2px15
4px10

6px10
8px10

6. seated overhead DB ext.
60x8
65x8

7. overhead v-bar cable ext.
8px10
8px10

7:
1 scp ON-Whey
8 oz grape juice

8:
package salmon (nothing like an ungratifying PW meal!)
1 c white rice

9:
???

Phaded · Nov 3, 2005

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..

BlondBomber · Nov 3, 2005

Phaded said:
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..

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 · Nov 4, 2005

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

BlondBomber · Nov 5, 2005

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

BlondBomber · Nov 7, 2005

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

Phaded · Nov 7, 2005

assorted poses ? are you training for a competition?

BlondBomber · Nov 8, 2005

Phaded said:
assorted poses ? are you training for a competition?

Nope, but I do practive the Isotension Principle, as listed in Arnold's Modern Encyclopedia of Bodybuilding.

BlondBomber · Nov 8, 2005

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

BlondBomber · Nov 8, 2005

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

BlondBomber · Nov 9, 2005

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

BlondBomber · Nov 10, 2005

mug o' coffee

1:
10 whites w/1 yolk+(olive oil spray)
3/4 c steel cut oats
1/4 c raisins
2 fish oils
multi

2:
1/4 chicken breast
1/4 c almonds
block o' spinach

3:
1/4 chicken breast
1/2 c brown rice

2-bag venti Zen tea

4:
1/4 chicken breast
1/2 c brown rice

5:
1 scp ON-Whey
1/4 c raisins

Trained: Delts/Triceps

1. military press
45x10
45x10
95x10

115x10
135x8
-Last rep on 8 was brutal, slight cheat.

2. seated lateral raises
15x10
20x8

3. cable lateral raises
2px10
3px10

4. cable bent-over raises
2px15
3px10

5. rope pushdowns (warm-up)
2px15
4px15

6. v-bar pushdowns
8px10
10px10
12px10

7. DB ext.s
25x10
30x8

8. rope pushdowns
6px10
6px10

6:
Worldwide Carbo Rush
1 scp ON-Whey

7:
4 smaller potatoes
10 oz browned ground turkey (+olive oil spray)

8:
???

BlondBomber · Nov 12, 2005

1:
10 whites w/1 yolk (+olive oil spray)
3/4 c steel cut oats
1/4 c raisins
2 fish oils
multi
mug o' coffee

2:
2 cans o' sardines

3:
Revolution protein bar

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

5:
1/2 c brown rice
quarter o' chicken breast

6:
1/4 c raisins
1 scp ON-Whey

Trained: Back/Hams

1. reverse-grip pulldowns
8px10
10px10

12px8
14px8

2. reverse-grip BB rows
135x10

185x8
225x6

3. BB T-bar rows
90x10
135x8

4. rack DB rows
90x10
100x8

5. wide-grip pulldowns
8px10
10px10

6. good mornings
135x8

185x8
225x8

7. lying leg curls
130x10
130x10

8. seated leg curls
12px10
12px10

7:
Worldwide Protein drink
1 scp ON-Whey

8:
Big Country-size plate o' taters
10 oz ground turkey (+olive oil spray)

9:
10 oz ground turkey
2 tbsp ANPB
3 tbsp flax seeds

BlondBomber · Nov 12, 2005

1: (9:30)
1 scp ON-Whey
mug o' coffee

2: (12:00)
10 whites w/1 yolk
1/2 c steel cut oats
1 tbsp grape seed oil
2 fish oils
multi
-I have decided to lower my carb intake for a while (especially simple sugars like raisins). I think that I will take about 4 weeks and lower my carb intake (while still cycling it, albeit with lower amounts), cut up even more, and then when I get sick of it, start to reintroduce more carbs. I am not going to "diet," just manipulate my macros a little more to see what I can accomplish. I guess my new approach could be thought of as "carb tapering."

3: (2:30)
2 cans o' sardines (+green tabasco sauce&pepper (such luxuries!)
steamed block o' sardines w/2 capfulls of vinegar

4: (5:15)
10 whites w/1 yolk
1/2 steel cut oats
1 tbsp grape seed oil

5: (7:15)
1 scp ON-Whey

tea

6: (9:45)
Odyssey protein bar

Cardio: hours of dancing

diet Coke

7: (2:00)
Del Taco:
3 chicken soft tacos
-I don't think I could eat better than this @2 in the morning? This will count as my cheat meal.

BlondBomber · Nov 13, 2005

1: (9:30)
1 scp ON-Whey
mug o' coffee

2: (12:45)
10 whites w/1 yolk
3/4 c steel cut oats
1 tbsp grape seed oil
2 fish oils
multi

3: (3:15)
can o' tuna
block o' spinach w/2 capfuls vinegar

Short walk w/Moose.

4: (5:30)
1/2 c steel cut oats
1/2 green apple
quarter o' chicken breast

5: (8:30)
quarter o' chicken breast
1/2 avocado

2 tea bags

6: (11:00)
2 tbsp ANPB
3 tbsp flax seeds

Phaded · Nov 13, 2005

what kindof diet you got moose on..

BlondBomber · Nov 13, 2005

Phaded said:
what kindof diet you got moose on..

He eats ~2 cups of large breed, dry dog food.

He does not eat a whole lot for being 115 lbs, albeit his diet is supplemented by the food I occasionally give him, the frequent scraps that fall from my food preparation/packaging, and random shit that he eats.

BlondBomber · Nov 14, 2005

1:
1 scp ON-Whey
2 fish oils
multi
mug o' coffee

2:
2 cans o' sardines

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

Starbucks:
venti 2-bag Zen tea

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

5:
2 cans o' sardines

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

6:
quarter o' chicken breast
2 tbsp ANPB
3 tbsp flax seeds

BlondBomber · Nov 15, 2005

1:
1 scp ON-Whey
Home Depot mug o' coffee

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

2:
10 whites w/1 yolk
1/2 c steel cut oats (w/Splenda&cinnamon)
1/2 green apple
2 fish oils
multi

3:
1/4 o' chicken breast
1/2 c brown rice

Starbucks:
venti 2-bar Zen tea (+3 packets Splenda)

4:
1/4 o' chicken breast
1/2 c brown rice

Trained: Chest/Biceps/Forearms

1. flat DB press
30x10
40x10
60x8

80x8
90x6
95x6

2. low-incline DB press
70x8
75x5
-I have no fucking rep endurance!

3. flat DB flyes
30x8
40x8

4. dips
bwx10
bwx10

5. alternate incline curls
20x10

30x8
35x6

6. EZ-bar preacher curls
65x8
85x6

7. one-arm preacher curls
20x8
25x8

8. rope hammer curls
4px10
4px10

5:
Worldwide CarboRush
1 scp ON-Whey

6:
10 oz ground turkey
1 c white rice

7:
???

BlondBomber · Nov 16, 2005

1:
10 whites w/1 yolk (+green tabasco/salt/pepper)
1/2 c steel cut oats (+Splenda/cinnamon)
2 fish oils
multi

2:
2 cans o' sardines

3:
1/4 o' chicken breast
1/2 c brown rice

4:
1/4 o' chicken breast
1/2 c brown rice

Starbucks:
venti 2-bar Zen tea

5:
2 cans o' sardines

Phaded · Nov 17, 2005

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

BlondBomber · Nov 17, 2005

Phaded said:
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 · Nov 17, 2005

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 · Nov 19, 2005

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 · Nov 19, 2005

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 · Nov 21, 2005

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 · Nov 21, 2005

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 · Nov 23, 2005

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 · Nov 23, 2005

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 · Nov 25, 2005

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 · Nov 25, 2005

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!

BlondBomber · Nov 25, 2005

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!

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

1-bag cup o' green tea
-Gonna try and cut down the caffeine intake a bit.

Trained: Delts/Triceps

1. DB military press
30x8
50x8

70x8
70x8 (Last rep was total failure.)
-Boy, did I get pissed: I could not hoist up the 80's after two tries and then help by my brother, then I could not get the 75's up either, dropped the 'bells, collected myself and fired the 70's up for another set of 8.
-Yesterday, before T-Day dinner, I stepped on my Mom's scale (fully clothed) and weighed a little over 200 pounds. I am going to weigh myself tomorrow-I speculate that I am about 195, which would explain the loss of strength I witnessed today.

2. seated lateral raises
20x8
25x8

3. deltoid flyes
100x10
120x10

4. Cybex shoulder press
100x10
130x9 (Complete failure again.)

5. rope pushdowns
4px10
4px10

8px10
8px10 (Last three reps were pushed to complete failure with a little body English.)

6. seated overhead DB ext.
50x10
50x10

7. Cybex triceps machine
100x10
120x10

4:
Worldwide Rapid Recovery drink

5:
~8 oz white meat turkey
3/4 c white rice

6: (pre-bed)
2 tbsp ANPB

Phaded · Nov 25, 2005

BlondBomber said:
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

haha that is so true about.. eating at a table with a shirt on..

BlondBomber · Nov 26, 2005

Phaded said:
haha that is so true about.. eating at a table with a shirt on..

I see that you can feel me on that. I have to eat at work, but I am listening to music, reclining and chillin' out; any formal setting cuts my appetite.

Man, did I feel the effects of my bad culinary habits of yesterday and this morning; I felt like I had jet lag before I went to the gym.

Phaded, how was your T-Day?

Phaded · Nov 26, 2005

was decent.. i was picking at the food all day.. so when it came time to finally eat.. i ate a small helping of everything and was full as hell.. i'm gonna do some cardio and stuff today.. and start 5x5 on monday.. pretty stoked about it..

BlondBomber · Nov 26, 2005

5X5? Have you ever done a 5x5 template before? Are you going to do a single or dual factor template?

BlondBomber · Nov 26, 2005

1-bag cup o' green tea
-Coffee is to be banished!

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

1-1 1/2 o' chainsaw-laden yardwork

2:
~8 oz white meat turkey
3/4 c brown rice

3:
1/2 c low-fat cottage cheese
1/2 c almonds
green apple

1-bar cup o' green tea

Trained: Quads/Hams

1. high-bar ~parallel bench/box squats
45x10
135x10
225x3
315x3

365x3
405x3

2. leg press
360x10
450x10

3. hack squats
90x10
140x10

4. leg ext.
10px10
12px10

5. lying leg curls
130x10
160x10

Time was an issue today, so hams only got one exercise.

4:
Worldwide Rapid Recovery drink

5:
~8 oz turkey
1 c white rice

Phaded · Nov 26, 2005

i'm following this..

subbing in deads and barbell rows..

Phaded · Nov 26, 2005

oops lol

http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15

BlondBomber · Nov 28, 2005

1-bag green tea

30 min. walk w/Moose

Redline energy drink

1:
10 egg whites
3/4 c steel cut oatmeal
1 tbsp grape seed oil
2 fish oils
multi

Trained: Back/Calves

1. pull-ups
bwx10
bwx8
bwx6

2. T-bar rows
45x10
90x10
135x8

3. bench BB rows
135x10
185x8

4. two-arm DB rows
70x10
80x10

5. neutral-grip pulldowns
60x15
85x10

6. reverse hypers
90x10
180x10

7. DB shrugs
100x10
100x10

8. old-school calf raises
weightx15
more weightx15
more weightx15

9. old-school seated calf raises
25x15
25x15
25x15

2:
Worldwide Rapid Recovery drink

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

venti 2-bag Zen tea

4:
Promax protein bar
-Not ideal-has 23 g sugar-but it was free/in my car when I needed to eat.

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

BlondBomber · Nov 29, 2005

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

big cup o' coffee
-Coffee resisted being banished!

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:
2 cans o' sardines

6:
PureProtein bar

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

BlondBomber · Nov 29, 2005

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 · Nov 30, 2005

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 · Nov 30, 2005

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 · Nov 30, 2005

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 · Dec 4, 2005

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 · Dec 4, 2005

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 · Dec 9, 2005

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 · Dec 10, 2005

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 · Dec 10, 2005

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 · Dec 12, 2005

(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

BlondBomber · Dec 12, 2005

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 · Dec 12, 2005

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 · Dec 13, 2005

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 · Dec 14, 2005

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 · Dec 16, 2005

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 :dance2:

-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 · Dec 16, 2005

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 · Dec 17, 2005

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 · Dec 20, 2005

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 · Dec 20, 2005

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 · Dec 22, 2005

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

BlondBomber · Dec 23, 2005

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

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

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

4:
2 cans sardines
1/4 c almonds

5:
1 c lowfat cottage cheese
1/4 c raisins

Trained: Chest/Biceps

1. bench press
45x10
135x10
185x5

225x5
245x5
245x5

2. incline DB press
60x8
80x8
80x8

3. decline DB press
60x8
80x8
80x8

4. pec-deck
80x15
100x10
100x10

5. BB curls
45x10
65x8

85x8
85x8

6. incline DB curls
20x8
30x8
30x8

7. preacher curls
35x8
65x8
65x8

6:
Worldwide CarboRush
2 scp ON-Whey
1/4 c raisins

7:
10 oz ground turkey
1 c white rice

BlondBomber · Dec 23, 2005

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

3:
10 oz ground turkey
can nonfat refried beans (healthy)

4:
salad w/avocado
tbsp olive oil

large cup coffee

10 oz ground turkey

5: (cheat meal)
chicken taco sin queso (thought this was going to be it!)
carne asada burrito

fish burrito

Today's highlight: only 2 c coffee-no other caffeinated beverages!

kethnaab · Dec 24, 2005

looks like you have your workout and diet ocming along nicely

how's the progress been?

Phaded · Dec 24, 2005

still no pics.. hook us up bro..

BlondBomber · Dec 24, 2005

kethnaab said:
looks like you have your workout and diet ocming along nicely

how's the progress been?

It's been going well. My strength-except squats-has increased at my new lower bodyweight/bodyfat.

I am going to take the weekend to rest up, staying on diet thought, and I am going to hit up cardio and the weights for a new year of progress-starting early-on Monday.

BlondBomber · Dec 24, 2005

Phaded said:
still no pics.. hook us up bro..

Alright, I will put it on my agenda for tomorrow to find out how I am going to link up some pics.
I guess I am comfortable to post pics since I am in better shape.
I just never wanted to post any heavy pics because I hated it when I looked like that.

BlondBomber · Dec 24, 2005

1: (10:30)
10 egg whites with 2 egg yolks
4 whole wheat pancakes with sugar-free syrup
2 fish oils
multi vitamin
large cup coffee

2: (1:30)
10 oz ground turkey
bag o' popcorn

3: (4:30)
2 scp ON-Whey
green apple

4: (6:00/7:30)
salad w/avocado
tbsp grape seed oil

2 1/2 c rice Chex
2 c soy milk

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