BlondBomber's Training Log

[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.