BlondBomber's Training Log

[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!