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.

 

[BlondBomber]

Back/Abs
1. 13-link chain-suspended arch-back GM’s
50x10
140x10
230x5
320x5 (put on belt)
370x3
410x3
460x3
470x3
I started to feel something in my abs, so I stopped, not too bad for not PLing in a while. I need to do heavy abs work if I am going to do lifts like the chain GM’s.
2. pull-ups w/straps
bwx8
bwx6
bwx5 ½
Man, I can actually do pull-ups now! These felt great.
3. old school hook-grip T-bar rows
90x8
135x8
4. DB rows off bench
100x8
110x8
5. snatch-grip shrugs
140x8
230x8
6. reverse hyperextensions
90x10
180x10
7. kneeling cable crunches on Universal gym
60x15
70x15
80x15
Good workout. I have a feeling I am going to be sore tomorrow. Next week I am going to go lower on the GM’s and see what #’s I can hit.

1: 5 eggs, ½ c steel-cut oats, 5 pieces turkey bacon, multi, fish oil, coffee w/milk/Splenda
2: shrimp burrito
3: steak w/BBQ sauce, potato w/no-cal butter
Trained.
4: 2 scp Muscle Milk, banana
5: chicken breast w/BBQ sauce, sautéed potato w/ketch-up, broccoli, salad w/low-carb dressing

 

[BlondBomber]

Yesterday’s Diet

1: 1.5 scp protein powder, 1 c skim milk, coffee w/cream/Equal
2: McDonald’s Egg McMuffin
3: Carl JR.’s Guacamole Bacon burger, fries, diet Coke
4: half large pepperoni pizza, diet Pepsi
5: low-carb protein bar, diet A&W root beer
6: half large pepperoni pizza, diet A&W root beer

 

[BlondBomber]

Today.

Delts/Biceps
1. DB military press
30x10
40x10
60x6
70x6
80x6 PR
2. wide-grip EZ-curl BB upright rows
25x8
75x8 (straps)
95x8 (straps)
3. lying one-arm side lateral raises
20x8
25x8
4. one-arm high pulley reverse pulls
4platesx8
6platesx8
5. EZ-curl BB curls
25x8
75x8
95x8
115x6 PR
6. alternate DB curls
30x8
40x8
7. hammer curls
25x8
30x7+1cheat

PR on DB military press, felt good. The hardest part of the lift was getting the DBs into place, then actually lifting them was easy. Well, not easy, but all 6 reps were deep and in good form. Upright rows felt good and lying raises were hard as fuck. BB curls felt good also, a solid workout.

1: 5 eggs, 1 c steel-cut oatmeal, 5 pieces turkey bacon, multi, fish oil, coffee w/cream/Splenda
2: Mongolian beef bowl w/noodles/veggies
3: 1.5 scp protein powder, 1 c skim milk, diet Rockstar
Trained.
4: 2 scp Muscle Milk, banana
5: chicken breast sautéed in olive oil/low-carb Alfredo sauce, sautéed potato, salad, Diet Rite
6: can of tuna

 

[BlondBomber]

Legs
1. below-parallel box squats
50x10
100x5
140x5
230x5
320x5 (belt)
370x5 (belt) PR
2. Universal horizontal leg press
308x10
338x10
3. Universal leg extension
50x10
70x10
4. glut-ham raise
bwx10
bwx10
bwx10
5. Universal leg curl
50x10
60x10
6. walking DB lunges
30x20 paces
50x20 paces
7. standing calf raise machine
120+2 45'sx15
140+2 45'sx15
160+2 45'sx15
8. seated calf raises
25x15
50x15
9. one-leg calf raises
30x15
30x15

Good workout. 365x5 on box squats was hard. The Universal leg press was hard on my knees, I think it was also because I did not warm-up with enough reps on the box squats. I have decided that I am going to go to a WABDL competition in March, so I will be trying to get my deadlift max up.

1: 6 eggs, 1 c steel-cut oats, 5 pieces turkey bacon, multi, fish oil, half-pot coffee
2: steak w/BBQ sauce, can of black-eye peas
Trained.
3: 2 scp Muscle Milk, apple
4: steak w/BBQ sauce, potato w/fake butter, potato w/low-carb cheese dressing, broccoli w/low-carb cheese dressing, Coldsone Creamery Sinless Sweet Cream shake w/roasted almonds
5: salad w/low-carb dressing, can of tuna

 

[BlondBomber]

Chest/Triceps
1. low-incline DB press
30x10
40x10
60x8
70x8
90x6
2. flat bench DB press
70x8
90x5+1 partial rep
3. low-incline DB flyes
30x8
40x8
4. cable crossovers
4platesx10
5platessx10
5. rope pushdowns
2platesx20
2platesx20
8platesx8
10platesx8
6. overhead short BB palms-touching ext.
40x8
60x8
7. overhead one-arm DB ext.
20x8
25x8
8. swimming
10x2 normal laps
3x2 spring laps w/10 second rest between laps

My anxiety was acting up this morning, so I didn't eat that much. I have decided to diet down to 198 for my WABDL meet. Eating better and doing active cardio makes me feel better and wards off the nausea. School starts tomorrow, so being tired tonight will definately give me some solid rest.

1: 1/2 c steel-cut oats, 5 eggs, 5 pieces turkey bacon, multi, fish oil, coffee
2: 1.5 scp protein powder mixed in H2O, blue Monster energy drink
Trained.
3: 2 scp Muscle Milk mixed in H2O
4: grilled lean sirloin hamburger, baked potato w/fake butter, broccoli, salad w/low-carb dressing
5: 1.5 scp protein powder mixed in H2O

 

[BlondBomber]

Today's workout was not a PLing one, so I shall post it here. I am going to post my deadlift workouts in the PLing section, others here.

1. incline bench press (index-on-ring)
45x10
95x10
135x10
185x8
185x5
Man, I am weak after being sick! Plus, I have no endurance strength.
2. supine DB presses
70x8
75x8
3. incline DB flyes
30x8
35x8
4. incline Hammer Press bench press
90x8
110x8
5. machine flyes
100x10
110x10
6. rope pushdowns
30x10
30x10
50x8
60x8 (utter failure)
7. overhead DB ext.
70x8
70x6+2 partials
8. Hammer press dips
90x10
180x10
9. one-arm pushdowns
30x10
40x10
10. ball crunches
bwx2x20
11. leg raises
bwx2x15
12. twists
2x50

30 min. bike

I went with higher volume today because my intensity was not a its peak. I might actually start doing higher volume (2-4 more sets per bodypart). I weigh about 208-210 in the morning, so I guess I have to expect some strength loss when I am losing bodyfat. The cardio seems to stimulate my appetite, which is good because I have not been able to eat much lately.
I felt better as the workout progressed, so I added some abs. Rest was 90 seconds for everything except warm-ups and abs. Going to my college gym sure does inspire a young man!

1: bowl of whole-wheat Chex w/skim milk
2: ", 2 scp pp
Trained.
3: Gatorade Big Gulp, 2 scp Muscle Milk
4: white rice bowl w/dry chicken
5: (can of tuna w/mayo)

 

[BlondBomber]

AM: 20 min. treadmill (1%5min./5%10min./1%5min.)

PM:Hams/Back/Calves

1. good mornings
50x2x10
90 sec.
100x10
90 sec.
140x5
90 sec.
230x3
3 min.
280x3
3 min.
320x3
5 min.
370x2x3 (arch-back)
2. glut-ham raise
green bandx3x10
3. t-bar rows
45x10
90x10
135x10
4. reverse-grip BB rows
135x10
185x10
5. neutral-grip pulldowns
75x10
100x10
6. Universal machine shrugs
108x10
138x10
7. standing calf machine
130+90x15
150+90x15
170+90x15
8. seated calf raises
50x15
75x15

Pretty good workout. I wanted to hit more on the GM's, but my weight was down to 208 this morning and I have started cutting to 198's. Rest for assistant work was 90 seconds, a bit of a lull between the back and calves training.
I have decided to do BBing work for everything except low-back. After my competition in March I am going to take some time and work on the width of my back. I was getting some criticism from a BBer today and he said that my back was thick enough, especially the erectors, just not wide. I speculate that I have the opposite problem of most BBers, I have a thick back because of the heavy lifting I have done, and not a wide back because of my relative inattention to pull-ups. He recommended filling out my side delts, and overall mass on my legs. He also said that I have a broad chest that could look good if fully developed. As my bodyfat decreases, I believe that I will be able to get more accurate critiques.

1: 4 eggs, 1/2 c steel-cut oats, 5 pieces turkey bacon, coffee, vitamins
2: spicy tuna sushi roll
Trained.
3: 2 scp Muscle Milk
4: potato, London broil-cut steak
5: London broil-cut steak, salad

 

[BlondBomber]

AM: treadmill 20 min. (1%5min./5%10min./1%5min.)

PM: Delts/Biceps
1. Smith-press military press
barx10
65x10
85x10
105x10
125x9.5
2. machine side raises
4platesx10
5platesx10
6platesx10
3. neutral-grip reverse machine flyes
5platesx10
7platesx10
9platesx10
4. cable upright rows w/straps
8platesx10
9platesx10
10platesx10
5. incline DB curls
25x10
30x10
35x8
6. short BB curls
40x10
45x10
50x10
7. one-arm standing cable curls
2platesx10
3platesx10
4platesx10
8. reverse short BB wrist curls
15x15
15x15
15x10+5 partials
9. treadmill 45 min. (1%5min./5%35min./1%5min.)

1: 4 eggs, 4 pieces turkey bacon, 1/2 c steel-cut oats, vitamins
2: spicy tuna sushi roll, venti coffee
Trained.
3: 2 scp Muscle Milk
4: potato, steak
5: steak

 

[BlondBomber]

AM: treadmill (1%5min./5%10min./1%5min.)

1: 4 eggs, 4 pieces turkey bacon, 1/2 c steel-cut oats, vitamins
2: heart of Romaine salad w/oil dressing, tuna w/tab of mayo
3: spicy tuna sushi roll
4: ???

Got off the wagon a bit last night, smoked 2 cigarettes, but did not drink. Going out is hard because I cannot indulge of in any of my previous habits. Starting to do more cardio and the effects are more noticeable. Going to not go to the WABDL competition because the other two lifters from my gym are not able to go. Gonna start justing hitting BBing really hard. Increasing volume of sets and reps and doing more cardio.

 

[BlondBomber]

AM: treadmill/1%/20min.

Quads/Calves
1. hack squats
sledx10
90x10
180x10
270x10 (wraps)
360x6 (wraps)
2. leg press
360x10
450x10
540x10
3. leg ext.
5platesx10
6platesx10
Passed out for about 5 minutes on the floor to keep from puking.
4. walking DB lunges
25x20 paces
25x20 paces
5. standing calf raises
200x15
220x15
240x15
6. seated calf raises
90x15
90x15
90x15
7. vertical leg press calf raises
5platesx15
7platesx15
10platesx15
8. treadmill/1%/30 min.

Rested 2 minutes between hack squats and 90 seconds for everything else. Hacks, leg press and extensions killed me. The shorter rest periods are fucking me up, but more in a good way. Higher volume is expediting the fat loss process.

1: 1 c low-fat cottage cheese, 4 pieces turkey bacon, 1/2 c steel-cut oats, vitamins, coffee
2: heart of Romaine w/dressing, can of tuna w/tab of mayo
3: rice bowl w/chicken breast, energy drink
Trained.
4: Gatorade Big Gulp, 2 scp Muscle Milk
5: chicken breast, potato

Today's nutrition:
1: 1 c low-fat cottage cheese, coffee
2: three soft tacos w/corn tortillas, pollo asada, lettuce, salsa, coffee
3: protein bar
4: heart of Romaine salad w/dressing, chicken breast, bowl low-carb ice cream

Diet was small today, 7+ hours of class on Mondays, but no excuse. I have been losing even more weight, so I am going to hit cardio twice a day this whole week. Upping the volume and duration of my workouts and upping cardio will get me diced. I may even post a picture, something I thought I would never do. Clothes are fitting even better, but I am not getting smaller because I bought a large shirt today and filled it out completely. It's weird having wide shoulders/back, and a leaner waist.
I have set a new goal for myself: getting a paid modeling job before the end of the year. It is lofty, but after getting recruited to do porno this weekend, I think that I can actually do it. I have decided not to persue porno, I don't need the money, but it made me think about modeling. I will also start analyzing my diet. School is going well, and my physique is starting to take shape, probably the best/most productive time in my life.

 

[BlondBomber]

AM: treadmill/wave/30min.

PM: chest/triceps/abs/cardio
1. low-incline Smith press
barx10
65x10
105x10
155x8
195x6
195x5.25
2. low-incline DB flyes
30x8
35x8
3. DB bench press
60x8
65x8
4. machine flyes
100x8
110x8
5. long-rope pushdowns
2x10
4x8
6x8
6. short BB ext.
40x8
65x8
7. one-arm pushdowns
2x10
3x10
8. leg raises
bwx15
bwx15
9. twisting cable crunches
5x20
7x10
10. Stairmaster/30min./wave

Fucking tired today. High volume is not going to cut it now that the cardio is starting to tire me out. Good enough workout, PM cardio was hell to get through, but of course worth it once I was done. Good nutrition day, so tired.

1: 1/2 c steel-cut oats, 1yolk/8whites, 4 pieces turkey bacon, vitamins, coffee
2: Pure Protein bar, venti iced tea
Trained.
3: Gatorade Big Gulp, 2 scp protein powder
4: potato, chicken breast, heart of Romaine salad w/dressing
5: 2 scp protein powder

 

[BlondBomber]

AM: treadmill/wave/30 min.

Back/Hams
1. pull-ups w/straps
bwx6
bwx6
bwx6
bwx3+3 partials
2. close-grip BB rows w/straps
135x8
285x8
3. DB rows w/straps
90x8
100x8
4. close-grip pulldowns
10platesx8
12platesx8
5. snatch-grip quarter deadlifts w/straps w/o belt
225x6
315x6
405x6
6. snatch-grip BB shrugs w/straps
135x8
225x8
7. pullthroughs
12platesx10
14platesx10
15platesx10
8. lying leg curls
130x10
150x10
9. one-leg cable curls
6platex10
7platesx10
10. Stairmaster/l4CrossCountry/30 min.

It felt great to be able to pull-ups. Felt really weird because for most of my lifting career I could not even do a good one. I think that next week I am going to do pull-ups, then deadlifts, rows, etc.
I am now having more energy that ever and my body is getting used to the high level of cardio and diet.

1: 8whites/yolk, 5 pieces turkey bacon, vitamins, coffee
2: soft tacos w/4 small tortillas, beef, veggies, energy drink
Trained.
3: 24 oz Gatorade, 2 scp protein powder
4: potato, chicken breast, salad w/lite dressing
5: cup of pollo

 

[BlondBomber]

AM: treadmill/wave/30 min.

Delts/Biceps
1. standing BB press
45x10
65x10
95x8
115x8
135x6
135x5+1 cheat rep
I lost my balance on the first set with 135, was probably good for 8.
2. one-arm side raises
25x8
30x8
3. one-arm bent-over raises
20x8
25x8
4. wide-grip upright rows w/straps
95x8
115x8
5. dual-axis machine press
30x10
70x10
Wanted to burn out with this machine, but the balancing was weird. Gonna use a Hammer next week instead.
6. short BB curls
25x10
45x10
75x8
95x7+1 cheat rep
7. standing alternate DB curls
30x8
40x8
8. EZ-bar preacher curls
75x8
95x5 (fucking done!)
9. reverse short BB curls
45x8
55x5
10. behind-back wrist curls
40x12
50x12
11. Stairmaster/level5/fatburner/30 min.

Nutrition so far today:
1. 8whites/1yolk, 5 pieces turkey bacon
2: Spanish rice bowl w/pollo asado, lettuce, salsa
Trained.
3: 20 oz Gatorade, 2 scp protein powder
4: half of large potato, ~8 oz. London broil steak, heart of Romaine salad w/lite dressing
5: cup of pollo asada
6: thin strip of beef jerky
7: 5 slices turkey pastrami

 

[BlondBomber]

Rest Day.

1: 1yolk/8whites, 1/2 c oatmeal, 5 pieces turkey bacon
2: heart of Romaine salad w/lite dressing, ~8 oz London broil steak
3: chicken breast pita w/veggies/oil
4: Met-RX low-carb bar
5: cup of chicken

Made it through a party 'til 3:30 last night and 12 tonight without smoking or drinking. I think that I have pretty much arrived at a place where I can go to parties and not be tempted by my former vices at all.

 

[BlondBomber]

AM: treadmill/flat/4mph/30min.

PM: quads/calves/abs
5 min./3mph/flat/treadmill
1. hack squats
sledx10
90x8
180x8
270x8 (wraps)
360x8 (wraps)
2. leg press
10plates or 450x8
14plates or 630x8
3. leg ext.
6platesx10
9platesx10
4. walking DB lunges
30x20 paces
30x20 paces
5. seated calf raises
90x12
140x12
6. standing calf raises
120x12
160x12
7. vertical leg press calf raises
10platesx12
13platesx12
8. leg raises
bwx15
bwx15
9. standing cable crunches
7platesx20
7platesx20
10. twists
1x50
1x50
treadmill/4mph/flat/30min.

1: 1yolk/8whites, 5 pieces turkey bacon, 1/2 c oatmeal, vitamin, fish oil
2: El Pollo Loco chicken pieces w/o skin, dry salad, venti 2-bag tea
3: 2 rolls spicy tuna sushi, low-carb energy drink
Trained.
4: 20 oz Gatorade, 2 scp protein powder
5: potato w/fake butter, chicken breast, heart of Romaine salad w/capful dressing

Really good workout. Eating an extra sushi roll and drinking a half gallon of water probably helped. Resting 2-2 1/2 min. on the hacks, 2ish for leg press and 90 seconds for everything else but twists. Going faster just limits the weight that I can do, and cardio/diet is what is really going to get me ripped. Went out both Friday and Saturday, no cheating on diet or vices. Rest day tomorrow, class from 10 until 8:30ish. Out.

 

[BlondBomber]

Rest Day/Class All Day

1: 8whites/1yolk, 5 pieces turkey bacon
2: tri-tip steak salad w/lite oil dressing
3: PF Chang beef&broccoli entree
4: large packet beef jerky
5: can of tuna w/tap of mayo

Did a low-carb day today, makes me feel better since I did not do any cardio. Felt fine all day, except at about 3 in my Poli Sci class I started feeling high and drifted off for a little bit. Chest/triceps tomorrow, along with 2 30 min. cardio sessions.
Once I can see a hint of my abs, I am going to post some pics. At that point I will have lost 40+ pounds since I started cleaning my life up about a year ago. Quads and calves a little sore today, probably really sore in the next couple of days like normal. Off to bed.

 

[BlondBomber]

Yesterday.
AM: treadmill/1%5min.5%20min.1%5min.

PM: chest/triceps/abs/cardio
1. bench press
45x10
95x10
135x5
185x5
225x6
245x4+2 medium forced reps
2. low-incline DB press
80x6
85x5+1 forced rep
3. decline DB press
80x6
85x5+1 forced rep
4. low-incline DB flyes
30x8
40x8
5. cable crossovers
4platesx10
6platesx10
6. extreme close-grip bench
135x8
185x6
7. incline EZ bar ext.
75x8
95x8
8. rope pushdowns
6platesx8
9. DB kickbacks
20x8
10. high pulley side crunches
3platesx20
3platesx20
11. rope crunches
8platesx20
10platesx20
12. broom twists
bwx50
bwx50
13. Stairmaster.FatBurner.level4.30min.

1: 1yolk.8whites, 5 pieces turkey bacon, 1/2 c oatmeal, tea
2: heart of Romaine salad, can of tuna w/dap of mayo, enery drink
Trained.
3: 2 scp protein powder (eliminated Gatorade)
4: potato, can of tuna straight
5: 2 scp protein powder
6: 2 scp protein powder
7: fist of cashews, small bowl CarbSmart ice cream

Today:
PM: cardio
1. Stairmaster.RollingHills.level6.45min.
2. LifeFitnessBike.HillProfile.level4.15min.

1: 2 scp protein powder, venti 2-bar Earl Grey tea
2: tri-tip salad w/lite Italian dressing, venti black iced tea
3: Pure Protein bar, energy drink
4: heart of Romaine salad w/capful dressing, ~8 oz London broil steak, 44 oz Diet Pepsi
Cardio.
5: 8whites.1yolk.mushrooms, 5 pieces turkey bacon

I got ~4 hours of sleep last night. Long night studying, broke down and had one cigarette, made me feel horrible, partly why I did an hour of cardio today. Chest/triceps workout was good considering I am nearing weighin 200 pounds, and still hitting around what I was doing before I started to cut bodyfat. Starting to take protein powder in a container with me so that I can get my meals on time when on campus. It's vastly cheaper, and I know it's a meal of pure protein, no fat like in beef or chicken a la carte items.
Another low-carb day today. My body is getting used to dieting, not really angrier than normal.
Becoming obsessed with seeing my abs now. Being a former fat kid, I never thought that the day would come. When I can see them pretty well I will figure out how to link my digital camera to my laptop and post some pictures. I get more enthused everyday to train, do cardio and eat well with the improvements that I can see.

 

[BlondBomber]

AM: treadmill.1%5min.5%20min.1%5min.

PM: back/calves/abs/cardio
5 min. treadmill
1. chin-ups w/o straps
bwx8
bwx7
bwx6
2. BB rows
135x8
185x8
3. Ronnie T-bar rows
90x10
135x10
4. hook-grip wide pulldowns
8platesx10
10platesx10
5. cable cobras
8platesx10
9platesx10
6. raw snatch-grip deadlifts w/o straps
135x8
225x8
315x8
7. DB shrugs
80x10
90x10
8. seated calf raises
45x12
90x12
135x12
9. one-leg DB calf raises off block
40x12
50x12
10. leg raises
bwx15
bwx15
11. decline crunches
bwx20
bwx20
12. broomstick twists
bwx50
bwx50
13. Stairmaster.30min.RollingHills.level6

Good workout. My chin-up strength is obviously stronger than my pull-up strength. BB rows and T-bar rows were good considering I am almost 200 pounds I have not lost that much strength. Wide-grip pulldowns all had good contractions and deads were good especially since my grip did not give out. Training abs more because I can start to see them and that really motivates me.

Nutrition
Treadmill
1: 8whites.1yolk, 5 pieces turkey bacon, 1/2 c oatmeal, mug tea
2: heart of Romaine salad, ~6 oz. London broil steak, energy drink
Trained.
3: 2 scp protein powder
4: 2 rolls spicy tuna sushi
5: 2 scp protein powder, venti 2-bag Earl Grey tea
6: can of tuna w/dab of mayo

 

[BlondBomber]

1: 8whites.1yolk, 6piecesturkeybacon,1/2coatmeal, multi, venti 2-bag Earl Grey tea
2: Revolution Protein Bar, Monster Blue Energy Drink
Delts/Biceps/Abs/Cardio
1. military press
45x10
95x6
115x6
135x6
155x6
2. one-arm side raises
25x8
30x8
3. short BB front raises
40x8
50x8
4. one-arm bent-over raises
25x8
30x8
5. Hammer Strength behind-neck presses
90x15
130x8+2partials
6. short BB curls
30x10
50x6
70x6
100x6
7. alternate incline curls
30x8
35x8
8. Cutler hammer curls
30x8
35x8
9. standing short BB preacher curls
30x8
50x8
10. behind-back wrist curls
55x12
60x12
11. hanging leg raises
bwx15
bwx15
12. crunches
bwx20
bwx20
13. twists
30x25
30x25
3: 2 scp protein powder
LifeCycleBike/HillsProfile/level4/30min.
4: Panda Express 2-Item w/white rice&Mandarin Chicken
5: chicken breast, heart of romaine salad w/capful dressing
6: chicken breast, 2 TBSP all-natural peanut butter w/Splenda

I joined World Gym today for a month to try it out. Definately a more hardcore environment than the other gyms I go to. Good workout, especially hitting 155x6 on military press. Tried out hammer curls how Cutler is written to do them in the latest Muscular Development. No cardio this morning, getting 4 hours sleep Wednesday threw me off my schedule, decided to sleep-in because I was starting to feel a little run down. Not really a problem because I do not cheat on my diet and at all. Doing abs every workout to make sure they are super tight when I finally lose the majority of my bodyfat.

 

[BlondBomber]

Well, yesterday morning, I decided to weigh myself. I weighed 199.5 right when I woke up, so I decided to take a one day break from my diet and indulge in some more tasty food items. My intake was not that unclean until I ate a pizza, but I did break down what I am nutritionally, and I am going to start doing this everyday. I can't get my fucking Excel to paste correctly, but tomorrow I am going to start a seperate nutrition journal.
Legs after library today!

 

[BlondBomber]

Sunday
AM: 30 min. treadmill
PM: thighs/abs/cardio
1. front squats
45x10
95x10
135x6
185x6
225x6 (wraps)
275x3 (wraps)
I haven't ever really done front squats, got off balance on 275, should get it for 6 reps next week.
2. leg press
450x8
630x8
3. leg ext.
10platesx10
11platesx11
Old machine at World Gym, really hard.
4. walking DB lunges
30x20 paces
40x20 paces
5. lying leg curls
30x10
65x10
85x10
Another old machine that was good.
6. one-leg curls
weight?x10
weight?x10
7. neutral stance DB stifflegged deadlifts
85x10 (straps)
100x7 (lost grip, even w/straps)
8. leg raises
bwx15
bwx15
9. machine crunches
100x15
100x15
10. twists
1x50
1x50
11. treadmill/30 min.

Saw Nasser at the gym training some guy, gave a little more inspiration to my workout seeing an actual pro.

 

[BlondBomber]

Yesterday.
AM: treadmill/2%10min./4%12.5min./6%12.5min./2%10min./4mph
PM: chest/triceps/abs/cardio
1. pinky-on ring bench press
45x10
95x8
135x8
135x8
185x8
205x8
2. medium-incline DB press
70x6
70x6
3. supine DB flyes
30x8
40x8
4. dips
bwx8
bwx8
5. rope pushdowns
15x8
20x8
25x8
6. supine DB ext.
30x8
40x8 (heavy)
7. DB kickbacks
20x8
20x8
8. leg raises
bwx15
bwx15
9. decline crunches
bwx25
bwx25
10. 9-lbs. bar twists
1x50
1x50
11. Stairmaster/FatBurnerPlus/level4/45min.

Nutrition:
1: Mug of Coffee
Cardio 1.
2: 1yolk.8whites, 5 pieces turkey bacon, 1/2 c raw steel-cut oats, vitamins, fish oil
3: hearts of Romaine salad w/capful dressing, chicken breast
4: protein bar, low-carb Monster Energy drink
Trained/Cardio 2.
5: 2 scp protein powder
6: potato w/1 Tbsp fake butter, ~8 oz. steak
7: can of tuna, 2 Tbsp. natural peanut butter w/Splenda

Good day/workout. Bench is not that week considering I have increased my cardio to an hour and half each day and am continuing to lose weight.