Please Scroll Down to See Forums Below Its a type of pasta sauce. You can make it yourself or buy it in the jar. i got mine in a jar. it taste very good, my favorite pasta sauce.
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- Thread starter Nomak666
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Its a type of pasta sauce. You can make it yourself or buy it in the jar. i got mine in a jar. it taste very good, my favorite pasta sauce.
Diet and training for Saturday October 24th 2009
10am: 4 packets of oatmeal, 6 whole eggs, about 3 servings of hanshbrowns, 4 slices of toast
1230pm: 6oz pasta, 8oz chicken, 2 tbsp evoo, 1 1/2 cups vodka sauce, 2 cups of milk
3pm: bottle of gatorade with 2 scoops of whey 10 minutes later
430pm: 3 cups white rice, 8oz chicken, 2 cups of whole milk, 2 tbsp anpb
7pm: 6oz pasta, 8-10 oz top loin steak, about 4 tbspp of evoo
930pm: 6 slices of bread, 6 whole eggs, 3 servings of hashbrowns
12am: 2 packets of oatmeal, 2 1/2 cups of milk, 2 scoops of whey, 4 tbsp anpb
Legs:
Leg extension: 12x130,10x150,8x220
hack squats(my lower back was hurting a bit so i dint do regular squats): 12x90lbs, 10x180lbs, 8x270
leg press: 10x360lbs, 10x450lbs, 8x630lbs
lying leg curls: 10x95lbs, 10x110lbs, 8x150
single leg curl: 10x60lbs, 10x70lbs, 8x100lbs
leg press calve raise: 12x360lbs, 10x 450lbs, 10x630lbs
seated calve raise: 12x90lbs, 10x135lbs, 8x205
My diet has been changed to 6 meals (every 2 /2 hours, instead of every 2 hours. it was simply impossible to eat that much and be ready to eat again because it took about 20-25 minutes to finish the meal, so i upped the cals to 1200 per meal, 6 meals, instead of 1000 per meal for 7 meals)
lower back is still hurting when i stand or sit, only when i lay down do i feel less pain. hope its not bad and wont keep me out of the gym for too long.
Today is my off day, will have a cheat meal of around 1200 calories (yes i know fast food calories too, i check them before i get it). and will be laying down in bed most of the day watching football.
10am: 4 packets of oatmeal, 6 whole eggs, about 3 servings of hanshbrowns, 4 slices of toast
1230pm: 6oz pasta, 8oz chicken, 2 tbsp evoo, 1 1/2 cups vodka sauce, 2 cups of milk
3pm: bottle of gatorade with 2 scoops of whey 10 minutes later
430pm: 3 cups white rice, 8oz chicken, 2 cups of whole milk, 2 tbsp anpb
7pm: 6oz pasta, 8-10 oz top loin steak, about 4 tbspp of evoo
930pm: 6 slices of bread, 6 whole eggs, 3 servings of hashbrowns
12am: 2 packets of oatmeal, 2 1/2 cups of milk, 2 scoops of whey, 4 tbsp anpb
Legs:
Leg extension: 12x130,10x150,8x220
hack squats(my lower back was hurting a bit so i dint do regular squats): 12x90lbs, 10x180lbs, 8x270
leg press: 10x360lbs, 10x450lbs, 8x630lbs
lying leg curls: 10x95lbs, 10x110lbs, 8x150
single leg curl: 10x60lbs, 10x70lbs, 8x100lbs
leg press calve raise: 12x360lbs, 10x 450lbs, 10x630lbs
seated calve raise: 12x90lbs, 10x135lbs, 8x205
My diet has been changed to 6 meals (every 2 /2 hours, instead of every 2 hours. it was simply impossible to eat that much and be ready to eat again because it took about 20-25 minutes to finish the meal, so i upped the cals to 1200 per meal, 6 meals, instead of 1000 per meal for 7 meals)
lower back is still hurting when i stand or sit, only when i lay down do i feel less pain. hope its not bad and wont keep me out of the gym for too long.
Today is my off day, will have a cheat meal of around 1200 calories (yes i know fast food calories too, i check them before i get it). and will be laying down in bed most of the day watching football.
As of today, October 26th 2009, i weigh 183 pounds. i feel great, very full all the time but you gota do what you gotta do and im hoping to hit 200lbs within 2-3 months. first few weeks is alot of water gain, but i dont feel much water. weight gain will eventually slow down soon which means more food. will update on todays chest workout and diet either tonight after the monday night football game or tommorow morning.
Also got xrays for my lower back today, everythings ok, just muscle strain, i will be wearing a belt on all my workouts for the whole workouts and only make it very tight on the last heavy set.
Also got xrays for my lower back today, everythings ok, just muscle strain, i will be wearing a belt on all my workouts for the whole workouts and only make it very tight on the last heavy set.
Log for monday october 26th 2009
10am: 4 packets oatmeal, 6 whole eggs, 3 slices of cheese, 3 sevings of hash browns
1230pm: 6oz spaghetti, 8oz grilled chicken, 2 tbsp evoo, 1 1/2 cups red sauce
trained at 2-3pm
3pm pwo shake: 50 grams dextrose, 50 grams maltodextrin, 2 scoops of whey about 10 minutes later
4pm: 3 cups white rice, 8oz grilled chicken
630pm: 6oz pasta, 8oz top round steak, about 4 tbsp of evoo (2 for steak marinade and 2 on the pasta to avoid sticking)
9pm: 6 slices of toast, 6 whole eggs, 3 slices of cheese, 1 cup of milk
1130pm: 2 packets of oatmeal, 2 1/2 cups of milk (20oz), 2 scoops of whey with 4 tbsp of anpb
chest workout
incline db press: 10x70s, 10x80s, 8x115s
hammer strength chest press: 10x45lbs each side, 10x90lbs, 8x180
incline db flys: 10x45s, 10x55s, 8x75s
cable crossover: 10x30, 10x35, 8x50
abs: 3 sets of 20reps leg raises on incline, and 3 sets of 20 reps decline crunches.
10am: 4 packets oatmeal, 6 whole eggs, 3 slices of cheese, 3 sevings of hash browns
1230pm: 6oz spaghetti, 8oz grilled chicken, 2 tbsp evoo, 1 1/2 cups red sauce
trained at 2-3pm
3pm pwo shake: 50 grams dextrose, 50 grams maltodextrin, 2 scoops of whey about 10 minutes later
4pm: 3 cups white rice, 8oz grilled chicken
630pm: 6oz pasta, 8oz top round steak, about 4 tbsp of evoo (2 for steak marinade and 2 on the pasta to avoid sticking)
9pm: 6 slices of toast, 6 whole eggs, 3 slices of cheese, 1 cup of milk
1130pm: 2 packets of oatmeal, 2 1/2 cups of milk (20oz), 2 scoops of whey with 4 tbsp of anpb
chest workout
incline db press: 10x70s, 10x80s, 8x115s
hammer strength chest press: 10x45lbs each side, 10x90lbs, 8x180
incline db flys: 10x45s, 10x55s, 8x75s
cable crossover: 10x30, 10x35, 8x50
abs: 3 sets of 20reps leg raises on incline, and 3 sets of 20 reps decline crunches.
Last edited:
Tuesday october 27th 2009
Diet
10am: 4 packets oatmeal, 6 whole eggs, 3 slices of cheese, 3 servings hash browns
1230pm: 2 1/2 cups white rice, 8oz grilled chicken breast, 2 tbsp evoo
3pm: 2 cups white rice, 8oz top round steak, 2 tbsp evoo
trained at 430-530pm
530pm: 50 grams dextrose, 50 grams maltodextrin, 2 scoops of whey, all mixed together instead of drinking protein seperately
630pm: 3 cups white rice, 8oz chicken breast, 2 tbsp evoo
9pm: 6oz pasta, 8oz sirloin, 2 tbsp evoo
1130pm: 2 packets oatmeal, 2 1/2 cups milk, 2 scoops whey, 4 tbsp anpb
Back
Lat pulldowns: 10x120, 10x140, 10x200
bent barbell row: 10x135, 8x225, 8x275
single arm hammer row(machine): 12x150, 10x200, 8x260(whole stack)
Seated v-handle row: 10x140, 8x200, 6x260(stack)
single arm high row (machine): 10x70, 10x80, 8x110
hyper-extensions: 12xbw, 12x10lb plate behind head, 10x25lb plate
Diet
10am: 4 packets oatmeal, 6 whole eggs, 3 slices of cheese, 3 servings hash browns
1230pm: 2 1/2 cups white rice, 8oz grilled chicken breast, 2 tbsp evoo
3pm: 2 cups white rice, 8oz top round steak, 2 tbsp evoo
trained at 430-530pm
530pm: 50 grams dextrose, 50 grams maltodextrin, 2 scoops of whey, all mixed together instead of drinking protein seperately
630pm: 3 cups white rice, 8oz chicken breast, 2 tbsp evoo
9pm: 6oz pasta, 8oz sirloin, 2 tbsp evoo
1130pm: 2 packets oatmeal, 2 1/2 cups milk, 2 scoops whey, 4 tbsp anpb
Back
Lat pulldowns: 10x120, 10x140, 10x200
bent barbell row: 10x135, 8x225, 8x275
single arm hammer row(machine): 12x150, 10x200, 8x260(whole stack)
Seated v-handle row: 10x140, 8x200, 6x260(stack)
single arm high row (machine): 10x70, 10x80, 8x110
hyper-extensions: 12xbw, 12x10lb plate behind head, 10x25lb plate
Added up the calories, im at about 7500-7600 calories, about 800 grams of carbs including pwo carbs and trace carbs from shakes and pb. protein is at at least 50 grams per meal, no need to go higher, imo since im eating plenty carbs. but protein is about 1.5xbw. fat intake is about 195-205g (mostly healthy fats, some sat fats from milk and cheese, but milk has alot of benefits especially when bulking.
I weigh myself before i hit the weights everyday, same time so i know exactly how much i weigh. my weight is at 184.4 as of tuesday. deinitely holding water but im bulking so thats no big deal, as long as i can still see abs when i flex, i will keep bulking until the end of february. will post pics in a few weeks.
I weigh myself before i hit the weights everyday, same time so i know exactly how much i weigh. my weight is at 184.4 as of tuesday. deinitely holding water but im bulking so thats no big deal, as long as i can still see abs when i flex, i will keep bulking until the end of february. will post pics in a few weeks.
Going great mate weight is going to start to get faster soon .
Brad.
Brad.
i hope so, my lifts from last week feel easier this week. its only been about 3 weeks since i started the cycle so it can only get better, also got all my ai's and pct on the way, i should have ordered earlier but i procrastinated as always, but nonetheless, its coming. i was originally going to throw in deca at 450-600mg ew split into 2 shots and dbol for 4-5 weeks. im still thinking about it. to be honest, the most compounds ive used in a cycle is test base and 2 other compounds which was winny and var, other cycles have been test/tren, test/eq, test/deca, dbol kickstart with test, so my cycles were fairly simple, that way if something goes wrong, i know which compound to take out or adjust dose.
Wednesday October 28th 2009
10am: 4 packets oatmeal, 6 whole eggs, 3 slices of cheese, 3 servings hash browns
1230pm: 2 cups white rice, 8 oz grilled chicken, 2 tbsp evoo, 2 cups milk
3pm: 2 cups white rice, 8oz porterhouse steak(fat trimmed), 2 tbsp evoo, 2 cups of milk
shoulder training 415-530pm
530pm: pwo shake: 50g dextrose, 50g maltodextrin, 2 scoops whey
630pm: 2 1/2- 3 cups white rice, 8oz grilled chicken, 2 tbsp evoo, 2 cups milk (im no longer keeping fats low in this meal as i feel my pwo shake is more then enough and i dont need to create another insulin spike)
9pm: 6 slices of toast, 6 whole eggs, 3 slices of cheese, 1 cup of milk
1130pm: 2 packets of oatmeal, 2 1/2 cups milk, 2 scoops whey, 4 tbsp anpb
shoulder workout
hammer strength shoulder press: 10x45lbs (each side), 8x90lbs, 8x180lbs
seated db lateral raises: 10x20s,8x25s. 6x40s
bent lateral raises: 10x20s, 8x25, 8x35s
seated smith machine shoulder press to the front: 10x105lbs, 8x125lbs, 8x195lbs
single arm behind the back cable lateral raise: 10x10lbs, 8x15lbs, 8x25lbs
Behind the back smith shrugs: 12x195, 12x215, 10x285
rear delt flys on machine: 12x100, 10x115, 10x150
10am: 4 packets oatmeal, 6 whole eggs, 3 slices of cheese, 3 servings hash browns
1230pm: 2 cups white rice, 8 oz grilled chicken, 2 tbsp evoo, 2 cups milk
3pm: 2 cups white rice, 8oz porterhouse steak(fat trimmed), 2 tbsp evoo, 2 cups of milk
shoulder training 415-530pm
530pm: pwo shake: 50g dextrose, 50g maltodextrin, 2 scoops whey
630pm: 2 1/2- 3 cups white rice, 8oz grilled chicken, 2 tbsp evoo, 2 cups milk (im no longer keeping fats low in this meal as i feel my pwo shake is more then enough and i dont need to create another insulin spike)
9pm: 6 slices of toast, 6 whole eggs, 3 slices of cheese, 1 cup of milk
1130pm: 2 packets of oatmeal, 2 1/2 cups milk, 2 scoops whey, 4 tbsp anpb
shoulder workout
hammer strength shoulder press: 10x45lbs (each side), 8x90lbs, 8x180lbs
seated db lateral raises: 10x20s,8x25s. 6x40s
bent lateral raises: 10x20s, 8x25, 8x35s
seated smith machine shoulder press to the front: 10x105lbs, 8x125lbs, 8x195lbs
single arm behind the back cable lateral raise: 10x10lbs, 8x15lbs, 8x25lbs
Behind the back smith shrugs: 12x195, 12x215, 10x285
rear delt flys on machine: 12x100, 10x115, 10x150
Thursday october 29th 2009
Diet was the same as yesterday
Bicep training
standing ez bar curls: 10x60lbs, 8x80lbs, 6x120lbs(very strict form)
standing db curls: 10x35s, 8x40s, 8x50s(my new high) again very minimal swinging
v-bar cable curl: 10x65lbs, 10x80lbs, 8x115lbs (stack plus 4 extra plates)
single arm preacher curl (machine): 10x50lbs, 10x65lbs, 8x95lbs
single arm cable curl: 10x20lbs, 8x25lbs, 8x40lbs
Diet was the same as yesterday
Bicep training
standing ez bar curls: 10x60lbs, 8x80lbs, 6x120lbs(very strict form)
standing db curls: 10x35s, 8x40s, 8x50s(my new high) again very minimal swinging
v-bar cable curl: 10x65lbs, 10x80lbs, 8x115lbs (stack plus 4 extra plates)
single arm preacher curl (machine): 10x50lbs, 10x65lbs, 8x95lbs
single arm cable curl: 10x20lbs, 8x25lbs, 8x40lbs
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