My ass-kicking road to getting HUGE

[xblitz44x]

To be quite honest, I felt like a real pussy today; just weak. My squat wasn't there and neither was the bench.

Squat:
185x5
225x3
275x3
315x3
385x3
225x15

*Since it's a deload week I did the weights from last weeks heavy squat that I did for 5 reps, for 3 reps this time. The 3 reps weren't great. The first two were pretty good but the last rep was ugly. My legs extended before my back straigtened up and it just didn't look right. All reps were ATF but I don't know, just felt heavy. 225x15 was nice.

Bench:
135x10
185x5
225x3
225x3
275x3

*Not to make excuses but the bench at this new gym absolutely blows. I have to do a half rep to get off the pins and the bench is extremely narrow so I have to concentrate on not rolling off. The only other person in the gym was some douche who spent a half hour on the phone and after was supersetting front quarter squats on the smith with abs. 275x3 was fine and I probably could have got 295x3 but I just wasn't feeling my best.

Decline Crunches:
bodyweight x 5
bodyweight x 5
bodyweight x 5
bodyweight x 5
bodyweight x 5

*Did that style where you hold the crunch in the middle of the rep for 5 seconds then back up. I'd like to start slowly adding weight.

 

[xblitz44x]

Good workout tonight. It feels good to be back after the deload.

SLDLs
225x5
275x3
315x3
365x3
405x3

*Everything felt nice. Could have probably got about 435 or so but I'll save that for a few weeks.

Box Squat:
135x5
185x3
225x3
245x3
265x3

*265 felt pretty good; better than 255 felt last time. I also have a lower box now. I love lower box.

Decline Situps:
bodyweight x 5
10 x 5
25 x 5
25 x 5
bodyweight x 5

Here's a summary of what I ate today:

3 eggs, 2 whites
half gallon milk
3 protein shakes
2 servings of natural peanut butter
bacon
whole wheat waffles
flank steak
mashed potatos
mixed vegetables

 

[xblitz44x]

Diet for 6/6/06​

My estimated numbers for today:

Total Calories: 4205
Total Fat: 145
Total Carb: 322
Total Protein: 377

I would have been closer to 5200 calories but I left my wallet at home so I couldn't buy any milk today.

7:30 am:
3 eggs
1 scoop protein
16 oz 1% milk
2 whole wheat waffles

9:30 am:
1 cup rice
2 servings of flank steak


12:00 pm:
50 grams whey with water
3 tablespoons of natural peanut butter

2:00 pm:
1 can tunafish
4 slices rye bread
2 teaspoons of lowfat mayo

4:00 pm:
1 cup brown rice
2 servings flank steak
50 grams whey with water

5:45 pm:
pork chops
potatos
12 oz milk

*** 7:00 pm Workout ***

8:15 pm:
50 grams whey, 25 grams dextrose, 5 grams creatine, with water

8:30 pm:
Something else, probably leftovers from dinner

10:00 pm:
25 grams whey with 12 oz milk
3 tablespoons of natural peanut butter

 

[iggy]

blitz, your my hero. i wish i could have such an organized diet like yours. i'm going to try and copy it. lol. your a beast man. keep up the good work.

 

[xblitz44x]

Thanks man. I appreciate the kind words. All it takes is getting on a set plan for a week, then you pretty much have a template and you can sub foods in and out as you please.

 

[xblitz44x]

Workout - Tuesday June 6th

I went to my brother's house to train tonight for the first time. He has a very basic setup in his unfinished basement; just a bench and a 300 lb weight set. Thanks to this site, I've realized that that's plenty. I actually enjoy the dingy basement gym. It has a primitive atmosphere to it and you're not distracted by douche bags fighting over the crossover machine. What's also nice is that my brother has a stereo system hooked up to his iPod so we could blare OUR music as loud as we want and not that gay "Move Along Move Along" bullshit that they pollute my gym with. Not to mention the huge security of having a spot.

Bench:
185x5
225x3
255x3
300x3

*I was happy to get 300. Last week 275x3 felt heavy and that concerned me. The 300, although hard to lockout, wasn't excrutiating. I'm on pace for hitting 315-320x3 which is a pretty nice milestone for me.

Bent Rows:
185x5
205x3
225x3
255x3
135x15

*I stayed down and kept good form with 255 which is what I couldn't do a few weeks ago.

Pin Press (alternating grips)
135x2
185x2
205x2
205x2
205x2
205x2

Barbell Curls:
120x8
120x8

Close Grip Bench:
225x10
225x8

It was a solid workout. Heavy squats on Thursday. 395x3 is making me nervous...

Now I'm sitting here polishing off a half-gallon of milk and scooping creatine into my mouth. Delicious.

 

[xblitz44x]

I have to man-up. Tonight is a PR 3-rep squat and I'm nervous, to be honest. After trying to figure out what the hell is bothering me so much and trying to turn me into some kind of pussy, I've figured out that it comes down to fear of failure. I have to suck it up and get all three reps in tonight and not even consider missing but it's always there.... lingering in the back of my mind. "What if you miss the last rep and you have to start back from 4 weeks ago?" "What if you miss it and people think you're a douche bag for dumping the weight on the ground like some kind of goon?" "What if.. What if.... What if...."

Anybody else get those kinds of self-defeating voices trying to talk shit in your own mind? Especially before a heavy squat? I could use some words of encouragement.

 

[BiggT]

All the time.....squats and olympic lifts, I always get anxiety......I always rehearse the lift in my head, how I imagine it will feel walking out with the weight, then try to visualize each rep.....if you're nervous before you unrack it, try some deep breathing, in the nose, out the mouth and concentrate on the breathing, your mind will be taken off all other things......and just remember, it is only 10lbs more than you can do for 5.

You know the mechanics, so just stop thinking and do the lift.....I do that a lot....I know how to do the lifts, but sometimes I get dorky and overthink them.....just attack it and lift it and don't set a barrier.

 

[JKurz1]

two quickies for you bro...current stats? and any cardio? Sorry if I missed these two...

 

[xblitz44x]

6'1" 232 lbs. 24 years old. Probably around 14-15% bodyfat. I haven't done cardio in about a year.

And thanks BigT. Very good words. Unrack and lift. Sometimes I tend to spend too much time with the weight on my back before I dip down for my first rep. Time to just unrack, step back and grind it out.