BlondBomber's Training Log

[BlondBomber]

Yesterday.

AM: 30 min. treadmill/4mph

PM: Delts/Biceps
1. military press
50x10
100x6
140x6
160x6 PR
2. side laterals
20x8
30x8
3. lying incline side raises
20x8
20x8
4. lying on bench bent-over raises
20x8
30x8
5. EZ-curl BB curls
25x8
75x8
95x8
6. incline DB curls
30x8
35x8
7. concentration curls
20x8
30x8
8. reverse fat-bar curls
35x15
55x15

Good workout. Lying laterals were hard. Fat-bar curls really hit the forearms hard.

Cardio.
1: 1yolk/8whites, 1/2 c steel-cut oats, 5 pieces turkey bacon, multi, fish oils, 4 c coffee
2: 1 can tuna
3: 1 scp rice, chicken breast, Monster low-carb energy drink
Trained.
4: 1.5 scp protein powder
5: 1/2 dry potato, chicken breast
6: chicken breast, heart of Romaine salad w/low-carb dressing

 

[BlondBomber]

30 min. treadmill 4mph/wave(5min.0%,5min.3%,5min.0%,10min.3%,5min.0%)

Cardio.
1: 1yolk/8whites, 1/2 c steel-cut oats, 5 pieces turkey bacon, 4 c coffee
2: 1 can tuna, Monster low-carb energy drink
3: 1 c beans, 1 chicken breast, majority of jar of hot peppers
4: 1 chicken breast, salad w/no-carb dressing
5: 1 can tuna, multi, fish oil softgel

Yeah, yeah. 2005 off to a good start! My abs will see the light of day! No cheat days now, going since the 28th, gonna see how long I can last.

 

[BlondBomber]

AM: treadmill-30min.-4mph

PM: chest/triceps
1. wide-grip incline bench press
45x10
95x10
135x5
185x1
205x6 PR for bw
215x4+2 forced reps PR for bw
2. DB bench press
80x8
90x5
3. decline DB press
70x8
80x6
4. high incline DB flyes
30x8
40x8
5. close-grip floor press
135x8
185x8
205x6+2 forced reps
6. incline DB ext.
30x8
40x6+2 cheats
7. rope pushdowns
6platesx8
8platesx8

Good workout. The vascularity is coming faster! I can see more torso definition! No cheat days this week. I start a new job tomorrow, and I have already made my chicken breast and brown rice to eat tomorrow. No drinking on New Year's, starting to lead the hardcore lifestyle. I AM KILLING THAT SHIT! Gotta wake up early to do cardio tomorrow morning, I am off to bed.

Cardio.
1: normal breakfast
2: tuna can, Monster energy drink
Trained.
3: banana, 1.5 scp protein
4: 2 scoops white rice, chicken breast
5: tuna can, salad w/capful of dressing
6: tuna can

NCD: 6

 

[BlondBomber]

AM: treadmill-4mph-wave

PM: back/calves
1. snatch-grip deadlifts
135x10
225x5
315x6 (straps)
365x6 (straps)
405x6 (straps)
2. hook-grip wide pulldowns
10platesx8
12platesx8
3. reverse-grip BB rows
185x8 (straps)
205x8 (straps)
4. Ronnie t-bar rows
135x8
160x8
5. bench DB rows
90x8 (straps)
100x8 (straps)
6. DB shrugs
90x8 (straps)
100x8 (straps)
7. seated calf raises
90x15
135x15
8. one-leg calf raises off block
30x15
45x15

Good workout, especially since I stood for about 7 hours today at work in dress shoes. Got my protein shake and rice/chicken in at the right times. Man did I feel like a bodybuilder sitting on that bench dressed so money eating my brown rice and dry chicken breast. This lifestyle is really growing on me, I actually kind of look forward to waking up and doing cardio, dangerous I know.

Cardio.
1: normal
2: 1.5 scp protein powder
3: 1/2 c brown rice, 2 chicken breast, large diet Coke
4: can of tuna, blue Monster energy drink
Trained.
5: banana, 1.5 scp protein powder
6: 1/2 large potato, ~8 oz. grilled lean ground meat (ran out of chicken breast)
7: salad w/capful of dressing, chicken breast

 

[BlondBomber]

AM: treadmill-4mph-wave

PM: delts/biceps
1. DB military press
30x10
40x10
60x8
70x8 bwPR
2. lying incline side raises
20x8
25x8 (hard as fuck!)
3. wide-grip upright rows w/straps
95x8
135x8
4. bent-over raises
25x8
30x8
5. wide-grip BB curls
45x10
65x8
85x8
6. seated alternate DB curls
30x8
35x8
7. one-arm preacher curls
20x8
30x8
8. hammer curls
20x8
30x7+1 cheat

Fuck yeah, the veins are starting to come out. I almost got too distracted at watching the newbies come to life. Great motherfucking workout and pump. DB militaries kicked ass, all me, no spot. Another 7+ hours on my feet at the mall today, but my Born shoes did the trick, badass shoes. Diet still tight as the Olson twins vagingies. I want this shit to be my job, I love eating cold, dry chicken breast and dry brown rice for lunch! Looking at ass all day ain't bad, now I just realize why guess get pissed that they work all day and their wives are out shopping! Almost did cardio tonight, I just don't want to get burned out for legs tomorrow. Off to Napa on Thurs., back to the gym on Sunday. KILL THAT SHIT, MOTHERFUCKERS!

Cardio.
1: normal
2: 1.5 scp protein powder
3: chicken breast, 1/2 c brown rice, venti iced coffee w/sugar-free vanilla syrup (tastes like fucking shit!)
4: 8 oz. grilled lean ground meat, blue Monster energy drink
Trained.
5: banana, 1.5 scp protein powder
6: chicken breast, dry potato
7: can of tuna, salad w/capful of dressing

NCD:8

 

[BlondBomber]

AM: treadmill-4mph-flat

PM: thighs
1. hack squats
sledx10
90x10
180x10
270x10 (knee wraps)
360x10 (knee wraps) PR!!!
2. leg press
400x10
500x10
3. leg ext.
110x10
120x10
4. DB lunges
30x10
40x10
5. lying leg curls
130x10
160x10
6. one-leg cable curls
4platesx10
6platesx10
7. DB stiff-legged deadlifts w/straps
70x10
80x10

Fuck! Hard ass workout. Rested 3 minutes between quads sets, otherwise I would have thrown up. 2 minute rest periods for hams, still out of breathe. HARDCORE, that is what I was thinking the whole time. Bodyweight is at an all time low, and I hit a PR on hacks, what a good day. It started in a very soft note with me wearing my sleeveless Armani Exchange shirt and being greeted in the gym by Maroon 5's "She Will Be Loved." I hit 6 reps on 360, and just pumped away until I got 10, good feeling. Solid diet day, even survived eating out for my brother's birthday. Vacation tomorrow, but I will do cardio in the AM before I go to the airport. Diet is gonna stay tight!

1: 1yolk/8whites, 1/2 c steel-cut oats, multi, fish oil, coffee
2: 8 oz. lean ground meat, blue Monster
3: banana, 1.5 scp protein powder
4: 1 side white rice, 2 orders dry chicken, green tea
5: chicken breast, salad
6: can of tuna

NCD:9

 

[BlondBomber]

Back from vacation on Saturday, but my Internet is not working in my house. I had to pay 3 fucking dollars to use the WIFI at the mall, but I guess it is worth it. Diet was on target during my vacation, just ate less than normal. Workouts have been good and diet is going strong.

Sunday: a little sick, no cardio/workout

Sunday:

AM: cardio, treadmill/4mph/3% 30 min.

PM: chest/triceps
1. bench press
45x10
95x10
135x5
185x1
205x8
225x8
2. medium-incline DB press
70x8
75x5
3. machine press
10platesx8
13platesx8
4. seated low-cable crossovers
4platesx8
6platesx8
5. narrow pushdowns
6platesx8
8platesx8
12platesx8
12platesx8
6. seated overhead DB ext.
60x8
70x8
7. DB kickbacks
20x8
25x8

Before Bed: Abs
a. 20 ball crunches
b. 20 leg raises
c. 20 side ball crunches (each side)
circuitx3

I was still out of it from my trip, so my chest workout was not the best. 75x5 really pissed me off.

Monday: Off

Tuesday:

AM: cardio, treadmill/4mph/3% 30 min.

PM: back/calves
1. snatch-grip deadlifts
135x10
225x10
315x4
405x4 (straps)
455x4 (straps)

2. false-grip wide pulldowns
10platesx8
13platesx8 PR
3. reverse grip BB rows
185x8 (straps)
205x6 (straps)
4. Ronnie t-bar rows
135x8
160x8
5. cable cobras
6platesx8
10platesx8
6. snatch-grip shrugs
135x8
225x8 (straps)
7. one-leg calf raises
20x15
30x15
40x15
8. seated calf raises
90x15
135x15
9. leg press calf raises
200x15
400x15

Good workout. I am going to start doing single-leg DB calf raises to isolate each calf. I got the idea from when lifters would write that they got better results from DB bench, than normal bench. I figured this line of thinking would transfer over to calf training. Diet still tight.

Wednesday:

AM:
1. cardio, treadmill/4mph/3% 30 min.
2. abs circuit

Thursday:

AM: cardio, treadmill/4mph/3% 30 min.

PM: I am going to hit delts/biceps after work today.

 

[BlondBomber]

Thursday, January 13, 2004

AM: treadmill 4mph/3% 30 min.

PM: Delts/Biceps
1. no-momentum military press
45x10
45x10
95x8
135x8
155x6
2. wide-grip upright rows
95x8
115x8
3. standing side laterals
20x8
30x7+1 cheat
4. high rows
12platesx8
15platesx8
5. Olympic BB curls
45x8
65x8
95x8
6. alternate incline DB curls
30x8
35x8
7. standing concentration curls
20x8
30x8
8. alternate hammer curls
20x8
30x8

 

[BlondBomber]

Thighs
1. squats
45x10
135x10
225x6
275x6 (wraps)
315x6 (wraps)
2. leg press
500x10
600x10
3. leg extensions
140x10
160x10
4. hack squats
90x10
180x10
5. seated leg curls
12platesx10
16platesx10
6. lying leg curls
150x10
160x10
7. one-leg cable curls
6platex10
7platesx10

Off cutting diet. I ate fours meals yesterday: big-ass country breakfast split into two morning meals, chow mein bowl w/orange chicken and philly sandwich.
Today:
1. 5 egg omelet w/cheese, 1/2 c oatmeal & 5 pieces turkey bacon, coffee
2. chow mein bowl w/orange chicken
3. 2 scp Muscle Milk
4. chicken breast cooked in mushroom sauce, sautteed potato w/ketchup, salad w/low-carb dressing
5. 2 scp protein powder

Starting to bulk feels good, but I have to make sure I ate reality cleanly. Squats were hard, and I was focusing on keeping my back straight keeping the focus on my quads, instead of my glutes and lower back.

 

[BlondBomber]

Chest/Triceps
1. bench press
50x10
100x10
140x4
190x4
230x4
250x3
2. incline press
140x6
190x6
3. decline DB press
70x8
80x8
4. supine DB flyes
40x8
45x8
5. Olympic BB ext.
50x8
70x8
100x8
120x6
6. Universal gym cable pushdowns (heavy ass plates!)
50x8
70x8
7. DB kickbacks
20x8
25x8

1: 5 eggs, ½ c steel-cut oats w/milk/Splenda, 5 pieces turkey bacon, coffee w/milk/Splenda, multi, fish oils
2: 1.5 scp protein powder, 1 c skim milk
Trained.
3: 2 scp Muscle Milk, banana
4: chicken breast, sautéed potato, broccoli, salad w/low-carb dressing
Swam 6 underwater laps, 10 free-style laps (2x5)
5: 1.5 scp protein powder, 1 c milk, Coldstone Creamery Sinless Sweet Cream shake w/roasted almonds

Good workout, but I wanted to hit some higher numbers on bench. Kegrice Gym, the hardcore PLing gym that I frequent from time to time, has old school weights and bars which I think may weigh more than they are labeled. Universal Gym stack was from the 70’s and still kicks ass. I went swimming after dinner because I have some much energy now that I am not dieting anymore. I don’t have any nausea anymore, which I credit with my increased overall caloric intake. I am going to hit some chain-suspended GM’s tomorrow, thinking about trying to get my dead to 600 possibly, we shall see.