BlondBomber's Training Log

[BlondBomber]

Delts/Triceps
1. no-momentum military press
45x10
45x10
95x5
135x6
155x6
2. EZ-curl bar high rows
75x8
95x8
3. side laterals
20x8
25x8
4. reverse pec-deck
130x8
140x8 (last 2 cheat)
5. rope pushdowns
6platesx15
8platesx8
9platesx8
6. incline close/false-grip EZ-curl bar ext.
75x8
95x8
7. bench dips
bwx8
bw+45x10

30 min. LifeCycle bike (Fat Burner/level 4)

Pretty good workout. Not much to say. Getting a lot leaner though on new diet.

1: 1 c skim milk, banana and protein powder
2: protein bar, tall black tea w/splash skim milk/Splenda
3: 1 small beef stir fry bowl cooked in sesame seed oil
4: can of tuna, low-carb energy drink
5: protein can drink
6: chicken breast, potato, salad and veggies
(7: can of tuna)
(8: can of tuna)

 

[BlondBomber]

Thighs
1. box squats
45x10
135x10
225x10 (belt)
275x10 (belt)
315x7 (belt) FUCK! I WANTED 10 REPS!
2. leg press
400x10
580x10
3. leg ext.
140x10
140x10
4. pullthroughs
stackx10
stackx10
5. lying leg curls
130x10
150x10
6. ass machine
50x8 per side
70x8 per side

Holy shit, I tried to kill myself. I took a stopwatch and rested 90 seconds between all sets, and 3 minutes between quads and hams. Damn, was I spent. My low back was pumped to hell from the box squats, I think I left the belt too loose. Gonna try 90 second rest periods for other muscle groups. Might shock my CNS, and will also help my weight loss efforts. I think I will stick with 8 reps as my highest, 10 is too hard to focus on. I have no idea how guys train in the 10-20 rep range.
Really fucking shitty night. Stuck to my diet though, no cigarettes and lattes. Shit, bodybuilding is the only thing that I give, and I get more back. Fuck girls and fuck going out. Man, that can of tuna tasted good!

1: 1 c skim milk, 1 scp protein powder
2: 1yolk/8whites, 1/2 c steel-cut oats, 5 pieces turkey bacon, tea
3: can of tuna straight, no-carb energy drink
Trained.
4: 1 c skim milk, 1 scp protein powder, apple
5: chicken breast, sauteed potato, salad
6: can of tuna straight
7: some more gross shit possibly

 

[BlondBomber]

AM: 30 min. treadmill (4mph/1%incline)

PM: Pecs/Biceps/Abs
1. low-incline DB press
30x10
40x10
60x6
80x7 (fuck)
70x7 (fuck)
2. flat DB press
80x8
90x6 (fuck)
3. low-incline flyes
30x8
35x8
4. Cybex machine press
10platesx8
12platesx8
5. EZ-curl BB preacher curls
45x8
75x8
95x8 (total failure)
6. incline DB curls
30x8
35x7+1 alternate curl each arm
7. cable curls
6platesx8
8. hammer curls
25x7+1cheat
9. leg raises
bwx2x10
10. cable crunces
10platesx20
12platesx20

Damn. The combination of dieting and shorting my rest periods to 90 seconds is kicking my ass. I never have a good pec workout without starting with a barbell exercise. Cardio in the AM. Did abs, that was good. Vascularity is improving. Off to cook some chicken breast and rice! Peace.

 

[BlondBomber]

Cardio: 30 min. treadmill (4mph/1%incline)
1: 1yolk/8whites, 1/2 c steel cut oats, 5 pieces turkey bacon, coffee
2: 8 oz. lean grilled hamburger
3: 1 can tuna straight, 1 small potato sautteed in olive oil
Cardio: 30 min. brisk walk with various inclines being pulled by 115 lbs. dog/1-2 walked on campus
4: 1 c skim milk, 1 banana, 1 scp protein powder
5: 1 can sardines, Romaine lettuce w/low-carb dressing

I weighed 215 this morning after cardio, shit I am getting light. I need to eat more often, but it is finals week for me in school.

 

[TRUEsoldier]

awesome work outs bro, I know what you mean about dieting and less rest time, and what it doest to your strength!!

Peace

 

[BlondBomber]

Hell yeah! I weighed 213.5 this morning, gotta get used to being lighter. I know you are in the service, reminds of how my ex-training partner who is now a Marine said his duties affect his training.

 

[BlondBomber]

AM: 30 min. treadmill, 4mph/1%

PM: back/calves
1. reverse-grip pulldowns
8platesx8
10platesx8
12platesx8
14platesx8 PR
2. reverse-grip BB rows
135x6
205x6
225x6
3. Ronnie t-bar rows
135x8
160x8
4. hand-on-rack DB rows
100x8
125x8 (performed strapless) PR
5. DB shurgs
100x8
125x6+2 cheats PR
6. seated calf raises
90x12
135x12
145x12
7. BB calf raises
225x12
315x12

Great workout. Almost didn't do to the gym because of finals. Nutrition a little sporadic, leaner everday!

pre-cardio: 4 cups coffee, 300 mg bupropion
Cardio.
1: 1yolk/8whites, 1/2 c steel cut oats, 5 pieces turkey bacon, fish oil
2: protein bar
3: beef jerky, low-carb Monster energy drink
4: 1 sautteed potato, chicken breast
Trained.
5: 1/2 c skim milk, banana, proteing powder
6: 8 oz. lean grilled hamburger, 2 pieces stone-ground whole wheat bread, a little mayo
7: (will be) Romaine lettuce salad, can of sardines

 

[BlondBomber]

Yesterday-AM: 30 min. treadmill 4mph/1% incline

Today:
AM: treadmill 30 min. 4mph/1% incline

PM: delts/triceps
1. Smith-press military press
15x10
65x10
105x8
125x8
155x6
10 sec. rest/pause
155x2
2. seated lateral raises
20x8
25x8
3. behind-back cable laterals
3platesx8
4platesx8
4. reverse machine flyes
130x8
150x8
5. pushdowns
6platex8
8platesx8
12platesx8
12platesx8
6. incline DB ext. (first time doing these)
30x8
40x6+2 cheat
7. one-arm rope pushdowns
3platesx8

1: 1 c skim milk, scp protein powder
Cardio.
2: 1yolk/8whites, 1/2 c steel-cut oats
3: can of sardines
Trained.
4: 1 c skim milk, 1 banana, scp protein powder
5: 8 oz. steak, 1 sautteed potato, salad, veggies
6: can of sardines
7: ???

 

[BlondBomber]

AM: treadmill 30 min. 4mph/1%incline

PM: quads/hams
1. hack squats
sledx10
90x8
180x8
230x8
270x8
2. leg press
400x8
600x8
3. leg ext.
140x8
160x8
4. DB lunges
30x8
40x8
5. lying leg curls
110x8
150x8
170x8 PR
6. seated leg curls
14platesx8
16platesx8 PR
7. stiff-legged deadlifts
135x8
225x8

Pretty good workout. Not using wraps on the hacks kinda hurt my knees so I didn't go really heavy. Gotta use more weight for lunges. Hammies were fresher because no squat/box squat work. Went light on the stiff-legs as more of a stretch to try and isolate the hammies.
I hit cardio every morning this week. Diet is going well. I got a pedicure today, and that shit rocked.

Cardio
1: 1/2 c steel-cut oats, 1yolk/8whites, 5 pieces turkey bacon, fish oil, multi, coffee
2: chicken breast
3: Kashi Go-Lean protein bar, Monster lo-carb energy drink
Trained.
4: 1 c skim milk, banana, 1 scp protein powder
5: chicken breast, sautteed potato, salad
6: chicken breast, diet Dr. Pepper Super Big Gulp
7: can o' tuna

 

[TRUEsoldier]

awesome lifts like always bro, but why did you do SLDL after leg curls, it seems like that is kinda backwards, hitting the iso movement after the compound movement?

and bro, no standard deads??

Peace