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BlondBomber

BlondBomber

New member
Having hit 198.5 Saturday morning, I have decided to stop dieting and go back to good old bulking like when I started lifting weights.

Today:
Meal 1: 2 1/2 c shredded wheat, 2 c skim milk, 8whites.1yolk, 5 pieces turkey bacon, multi, fish oil, coffee w/Splenda
Meal 2: 2 rolls of spicy tuna sushi, Big Gulp Gatorade
Weights: Quads/Hams
1. squats
45x10
95x10
135x5
185x5
225x5 (belt)
275x8 (belt/wraps)
315x6 (belt/wraps)
2. wide-stance leg press
450x8
730x8
3. hack squats
180x8
230x8
4. toes-out leg ext.
8platesx10
10platesx10
5. walking DB lunges
30x20 paces
40x20 paces
6. seated leg curls
3platesx10
7platesx10
9platesx10
7. lying leg curls
50x10
80x10
8. snatch-grip platform stiff-legged deadlifts w/straps
135x10
225x10
Meal 3: Isopure carb+protein drink
Meal 4: shrimp heart of Romaine salad w/dressing, 2 medium potatoes w/fake butter
Meal 5: 2 c Wheat Chex, 1 c skim milk, 1 can tuna
Meal 6: ???

Weights felt good, most obviously a result of the highly increased carb intake coupled with the reduction in cardio.
 
4 cups coffee
Treadmill: 4mph/flat/30min.
Meal 1: 1yolk.8whites, 2 1/2 c shredded wheat, 2 c skim milk, banana, 5 pieces turkey bacon, multi, fish oil
Meal 2: 2 potatoes w/fake butter, chicken breast, Gatorade Big Gulp
Weights:Chest/Triceps
1. bench press
45x10
95x10
135x5
185x5
225x6
225x6
2. incline bench press
135x6
185x6
3. decline DB press
60x8
75x8
4. low-incline flyes
35x8
40x8
35x10
35x10 drop set to 15 bw push-ups
Some BBer guy came up to me and told me the way I was doing my flyes (back not arched/letting the DB go behind my elbows) was going to tear up my rotator cuffs, and corrected my form, hence the extra sets.
5. close-grip bench press
135x8
185x6
6. seated overhead DB ext.
60x8
70x8
7. rope pushdowns
50x10
60x10 drop set to 3 diamond push-ups
Workout was pretty good, I was not happy that my bench #'s weren't higher. Talking to the guy sort of fucked the flow of my workout, but is obviously worth it.
Meal 3: Isopure protein+carbs drink
Meal 4: Panda Express 2-item w/steamed rice&teriyaki chicken
Meal 5: 2 potatoes w/fake butter, chicken breast
Meal 6: can of tuna, CarbMonitor yogurt
 
Last edited:
I threw a few P.Cleans into my program as well. They are a serious piece of work when it comes to putting on quality mass and gaining strength. Love explosive strength
 
JKurz1 said:
2 things........you're are bulking again bro..........get off the cardio and get the cals up!
Click to expand...

I can see your point, but my body is quite endomorphic. For most guys, cardio and the amount I am eating could be affecting their gains, but its what works for me. When I ate a heavy bulking diet before, I gained 20 pounds in about 5-6 weeks. My current diet is a lot for me, and I almost feel guilty sometimes. I naturally have a linemanish body, so I have to monitor my intake pretty closely to make sure I don't get fat again. Coming off 45 minutes of cardio, twice a day 4-5 times a week should help me bulk.
Thanks for the response though.
 
riverrock said:
I threw a few P.Cleans into my program as well. They are a serious piece of work when it comes to putting on quality mass and gaining strength. Love explosive strength
Click to expand...
I have never really done cleans, never exposed to them. I do love to deadlift, like today. I can see how they would be good for bulking, being a compound movement, but I am afraid to do them without having proper form.
 
AM: treadmill/4mph/flat/30min.
Meal 1: 8whites.1yolk, 2 1/2 c shredded wheat, 2 c skim milk, banana, 5 pieces turkey bacon, multi, fish oil, coffee
Meal 2: ~ 8 oz. dark chicken meat, side of rice, venti iced tea
PM: Back/Calves
1. snatch-grip deadlifts
135x10
225x5
315x3 (belt/straps)
365x3 (belt/straps)
405x3 (belt/straps)
455x3 (belt/straps)
495x2 (belt/straps) :dance2:
Fuck yeah, bitches! No loss of deadlift power! Felt great, veins in shoulders poppin' out a little, complete mother fucking domination!
2. wide pulldowns
8platesx8
10platesx8
13platesx8
3. T-bar rows
90x8
135x8 (straps)
4. one-arm DB rows
90x8
110x8 (straps)
5. close-grip pulldowns
10platesx8
13platesx8
6. DB shrugs
90x8
100x8
7. standing calf raises
220x12
255x12
280x12
8. seated calf raises
45x12
115x12
9. toe presses on leg press
180x15
270x15
Meal 3: Isopure protein+carbs drink
Meal 4: 2 rolls spicy tuna sushi
Meal 5:
part a: 4 chicken enchiladas, majority of basket of whole-grain tortilla chips
part b: 2 fish tacos
Meal 6: ???
Meal 7: ???
 
weren't you doing an HST before this? how were your results? good luck with the bulking bro - I hear you on the easy gainer part. I found that out the hard way
 
KillahBee said:
weren't you doing an HST before this? how were your results? good luck with the bulking bro - I hear you on the easy gainer part. I found that out the hard way
Click to expand...
you should really look into madcows 5x5....dude appears to really know is shiznit
 
JKurz1 said:
you should really look into madcows 5x5....dude appears to really know is shiznit
Click to expand...

I actually did a 5x5 a while back and loved it. but I want to try out the HST just to see how my body reacts.
 
Meal 1: (Denny's) 3 orders Egg Beaters, plain oatmeal, coffee
Meal 2: 2 rolls spicy tuna sushi, venti iced tea
Weights: Delts/Biceps/Forearms
1. no-momentum military press
45x10
45x10
95x5
115x5
135x5
155x5
175x5 :dance2:
Fuck yes, again. Didn't think that I would hit 175x5, but it proved to be a good day.
2. seated lateral raises
25x6
30x6
3. deltoid flye
100x8
120x8
4. short BB upright rows w/straps
95x8
105x8
5. alternate incline DB curls
20x8
35x8
40x8 :dance2:
6. short BB curls
70x8
80x8
7. one-arm preacher curls
20x8
30x8
8. alternate hammer curls
30x8
35x8
9. behind-back wrist curls
60x12
70x12
Meal 3: Isopure protein+carb drink
Meal 4: (Denny's) 8 oz. sirloin steak, 2 orders hashbrowns
Meal 5: order honey glazed pork
Meal 6: 8 oz. filet mignon (sp?), fancy potato side dish, veggies
Meal 7: can of tuna

Another good workout/day. Resting 2 minutes for everything except last set of set of military press where I rested 3 minutes. Got caught in traffic driving my Dad to his hotel from the airport, so a little too long between Meal 4 and 5, and a like an hour between meal 5 and 6, but that is how it went. Gonna do cardio tomorrow morning and eat all day.
 
Sugarplum said:
he was one of my fathers oldest friends and a very nice guy.
his wife knit my brothers a blanket when they were born- i have it.
Click to expand...

Good to hear a positive BBing related story for once.
 
AM: treadmill/4mpn/3%/45 min.
Meal 1: 8whites.1yolk, 1 c raw steel-cut oatmeal, 5 pieces turkey bacon, multi, fish oil, 4 c cofee
Meal 2: chicken breast, 1/2 c raw brown rice
Meal 3: can of tuna, heart of Romaine salad w/capful dressing
Meal 4: chicken breast, 1/2 c raw brown rice
Meal 5: can of tuna, diet Rockstar
PM: Triceps/Biceps/Forearms
1. close-grip bench press
45x10
95x8
135x8
185x6
205x6
2. Olympic BB ext.
65x8
85x8
3. v-bar pushdowns
5platesx8
7platesx8
4. one-arm rope pushdowns
2platesx8
2platesx8
5. ultra-wide grip EZ-bar curls
25x10
45x8
75x8
95x8
6. standing alternate DB curls
30x8
35x8
7. standing EZ-bar preacher curls
45x8
65x8
8. high-pulley one-arm curls
2platesx8
2platesx8
9. reverse short BB curls
45x8
55x8
10. standing reverse short BB wrist curls
30x12
30x12

Workout was late, like 9:30ish, just felt like going to the gym. Not as strong on the close-grips as I would like, but I forget that I weigh less now. I think that I was over-dieting before because now my muscles are fuller, and I am still gradually losing bodyfat. Vascularity is increasing and I can see more veins when I pose (execute Arnold's "isotension principle"). I think that gaining lean mass is the way to go for me, hence no second session of cardio.

Meal 6: 1 c raw steel-cut oatmeal, 8whites.1yolk, banana
Meal 7: can of tuna

Took a can of tuna and my second meal of rice&chicken with me pre-made to my study group tonight. Not only will I save $ the more I take my food, but I will also have the peace of mind knowing that I know exactly what I am eating. Timing of my workout was not optimal, with a high carb meal near bedtime, but I will just not make a habit of it.
 
AM: treadmill/flat/4mph/45min.
Meal 1: 10whites.1yolk, 1 c raw steel-cut oats, 5 pieces turkey bacon, multi, fish oil, 4 c cofee
Meal 2: 1/2 c raw brown rice, chicken breast, iced tea
PM: quads/hams
1. leg ext.
2platesx15
2platesx15
2. squats
45x15
135x8
135x8
185x8
225x8 (belt)
275x8 (belt/wraps)
315x8 (belt/wraps) PR!
3. Polaris leg press
450x8
540x8
4. hack squats
180x8
270x8
5. leg ext.
8platesx10
10platesx10
6. lying leg curls
65x10
80x10
95x10
7. Flex hamtractor
150x10
165x10
8. snatch-grip platform stiff-legged deadlifts
135x10 (straps)
225x10 (straps)
9. walking DB lunges
30x20 paces
40x20 paces
Meal 3: Isopure carb+protein drink
Meal 4: potato w/fake butter, can of tuna
(Meal 5: 1/2 raw brown rice, chicken breast)
(Meal 6: can of tuna, heart of Romaine salad, 2 Tbsp PB)
 
Today's Nutrition
Meal 1: 10whites.1yolk, 1/2 raw steel-cut oats, 5 pieces turkey bacon, venti coffee
Meal 2: 2 rolls spicy tuna sushi, venti iced tea
Meal 3: Pure Protein bar
Meal 4: chicken breast, 1/2 raw brown rice, heart of Romaine salad w/dressing
(Meal 5: can of tuna, 2 Tbsp natural PB)
 
wow bro i like this routine alot and how you list what you eat everyday.. do you think eating like 30 eggs is ok.. because i basically eat like 20 egg whites a day 4 yolks.. and prob. like 4 cans of tuna.. i can't really afford such an expensive diet.. would intaking the same protien sources as i am everyday just tuna and eggs be ok?..
 
Thanks for the compliments. To answer your protein intake question, yes, eating 20 whites and 4 yolks with 4 cans of tuna is fine. The only question most BBers would have in regards to protein sources and their bioavailability is if the source is of muscle tissue or not. Basically, if you look at the side of can of vegetables, their will be some amount of protein listed, but its bioavailabilty (how much protein your body can acquire from it) is very low. If you are on a budget, try to construct your daily meals around the following meals:
Meal 1: oatmeal, egg whites w/a yolk
Meal 2: tuna, brown rice
Meal 3: 2 scp protein powder
Oatmeal and brown rice are the most economical carb choices, same w/eggs bought in bulk, tuna and protein powder bought in bulk. If you can't afford the protein, just eat the other meals. Your success will hinge on whether you can put up with the same meals all the time. You could look for when there are sales on chicken breast or lean meat cuts and freeze some, must some ideas.

P.S. Don't feel you are doing anything wrong if you can't emulate my diet, I spend $100's on food every month, but you don't have to by any means to meet your nutritional needs.
 
Yesterday.
4 c coffee
AM: treadmill/4mph/3%/45min.
Meal 1: normal breakfast
Meal 2: 1/2 c brown rice, can tuna
PM: Chest/Abs
1. low-incline bench press
45x10
95x8
135x8
185x6
205x4 (Fuck! Being more cut is not always good!)
2. bench press
185x6
205x6
3. incline DB press
60x8
70x8
4. flat DB flyes
30x8
40x8
Worked on my form on these.
5. dips compound set w/pec-deck
bwx8/100x8
bwx8/100x8
6. leg raises compound set w/kneeling cable crunches
bwx15/12platesx15
bwx15/12platesx15
bwx15/12platesx15
7. decline crunches compound set w/broomstick twists
25/50
25/50
25/50
Meal 3: 2 small potatoes w/1 Tbsp fake butter, can of tuna
Meal 4: Rice King rice bowl w/chicken
Meal 5: Pure Protein Bar
 
Meal 1: 10whites.1yolk, 5 pieces turkey bacon, coffee
Meal 2: 2 rolls spicy tuna
Meal 3: 2 small potatoes w/1 Tbsp fake butter, ~8 oz. ground sirloin
Weights: Back
1. reverse-grip pulldowns
8platesx8
10platesx8
12platesx8 (straps)
14platesx8 (straps) PR! :dance2:
2. reverse-grip BB rows
185x6 (straps/belt)
225x6 (straps/belt)
3. Ronnie T-bar rows
135x8
180x8 (straps)
4. rack one-arm DB rows
90x8 (straps)
100x8 (straps)
5. close-grip pulldowns
12platesx8 (straps)
14platesx6 (straps)
6. DB shrugs
80x8 (straps)
90x8 (straps)
Meal 4: heart of Romaine salad w/capful dressing, 2 small potatoes w/1 Tbsp fake butter, skinless chicken thighs
Meal 5: ~8 oz. ground sirloin, 1/2 c brown rice
Meal 6: ???

Good workout today. I decided to deadlift every other week since I am doing cardio 5 times a week and have added arms as an extra day, seeing that my recuperative powers will be slightly diminshed.
Went out last night for the first time in 3-4 months. Had one small glass of beer, nothing terrible, but definately not my thing anymore, all I could think about was that I missed a 6th meal that day. Well not all I thought about, but it was in the back of my mind. At least people can't smoke in bars, that shit would suck!
No cardio this morning, only got 4 1/2 hours of sleep which does not work for me. Almost didn't workout, but I actually upped the intensity when I got in the gym. My workout made me feel better like I knew it would, so a good day all in all.
 
How I perform "Ronnie" T-bar rows is by:
1. taking a bar and loading a 45 one end and a 25 on the other
2. put a clip on the 25 end and positioning a board behind it to prevent the bars movement during the execution of the exercise
3. load the 45 end with whatever weight is listed
4. take a close-grip pulldown handle and turning it upside down
5. use the handle to row the 45 end weight

I didn't have a better name, and this is something like what Ronnie does in his video. Great exercise, long ass range of motion and good leverage.
 
3-19
Arms
1. V-bar pushdowns
6px10
8px10
12px8
14px8
2. overhead DB ext.
60x8
70x8
3. overhead rope ext.
6px8
7px8
4. 1-arm kickbacks
15x8
20x8
5. EZ-bar curls
25x10
45x8
75x8
95x8
6. incline DB curls
25x8
30x8
7. EZ-bar spyder curls
45x8
65x8
8. 1-arm cable curls
3px8
4px8
9. reverse EZ-bar curls
45x12
55x12
 
3-20
Delts/Calves
5 min. treadmill 4mph/0%
1. DB military press w/compound sets of lateral raises
20x10
30x10
50x8/15x8
60x8/15x8
60x6/15x8
2. deltoid flyes
100x8
110x9
3. front short-BB raises
40x8
50x8
4. 1-arm cable lateral raises
3px8
4px8
5. HS behind-neck press
90x8
110x8
6. Donkey-machine calf raises
200x12
240x12
160x12
7. seated calf raises
50x12
100x12
8. standing calf raises
180x12
200x12
9. machine toe presses
8px12
10px12


3-22
Chest/Biceps
1. low-incline bench press
45x10
95x10
135x5
135x5
185x5
205x5
2. DB bench press
75x6
90x6
3. high-incline DB press
75x6
85x4
4. DB flyes
35x8
40x8
5. short-BB curls
45x6
85x6
105x6
6. alternate DB curls
35x8
45x7+1 cheat
7. short-BB preacher curls
60x8
80x8
8. alternate hammer curls
30x8
35x8


3-24
Back/Abs
1. HS iso-lateral hi rows
barx20
90x8
180x8
230x8 (straps)
270x8 (straps)
2. reverse-grip BB rows
135x6 (s)
185x6 (s)
225x6 (s)
3. chest-supported T-bar rows
90x8 (s)
135x8 (s)
4. underhand-grip cable rows
130x8 (s)
160x8 (s)
5. CG pulldowns
130x8 (s)
160x8 (s)
6. raw snatch-grip quarter deadlifts
225x6 (s)
315x6 (s)
405x6 (s)
7. standing cable crunches
8px3x15
8. leg raises
bwx3x15
 
where's the diet brother.. they have that t bar thing you make at my gym..
 
AM: 30 min. treadmill/4mph/wave(5%10min.7%10min.5%10min.)

PM: Delts/Triceps
1. DB military press
20x10
30x10
50x10
60x10
70x8.5
2. seated lateral raises
15x10
20x10
25x8
3. EZ-bar upright rows
75x10 (s)
95x10 (s)
4. front EZ-bar raises
45x10
65x10
5. bent-over raises
20x10
25x10
6. V-bar pushdowns
4px10
6px10
11px10
13px10
7. seated overhead DB ext.
60x10
70x10
8. overhead rope ext.
6px10
7px10
9. swimming
1. 2 free-form underwater laps
2. free-style laps: 10 sets of 2

4 c coffee
Cardio.
1: 10whites/1yolk, 5 pieces turkey bacon, 1 c oatmeal
2: chicken breast, 1 c raw brown rice
Trained.
3: 1.5 scp protein powder
Swam.
4: 3 small potatoes sautteed in 2 Tbsp olive oil, ~8 oz. ground sirloin
5: 1 can tuna, heart of Romaine salad w/1 Tbsp dressing
(6: 1 can tuna, 2 Tbsp natural PB mixed w/Splenda)

Good workout today. I am going to up my reps to 10 for now to get some more endurance strength and to just mix shit up. I fell off the wagon when I was not posting, eating well most of the time, but having some beers and cigs here and there. Workout intensity was good throught, I actually always have a good workout the day after drinking (not heavily though) and smoking a couple cigs.
I have now gotten back on track and the cyclical nature of my dietary/lifestyle habits is in check once again.
Trained
 
Sorry to butt in, but four cans of tuna a day most certainly isn't safe. I'd say two cans a day would be pushing it, and that's with chunk light tuna. If you're having the solid white albacore, forget it. Too much mercury building up inside you, and it takes awhile you leave. The body is only so forgiving.

You can get all your protein from one single source, and as long as you're getting a complete AA chain (Eggs or Whey come to mind) you're fine. You don't need to eat diverse foods when it comes to proteins.
 
In terms of fish? Not that I know of. I mean, don't get in a knot about it, but four cans a day is certainly excessive. 'sides, eggs are a cheaper source of nutrients than tuna, as are steak and chicken breasts, provided you buy them at the right places (like local farm markets that have 'em dirt cheap!).
 
fuck i've been eating way more than 4 cans of tuna a day.. i need to find other protien sources.. i've also been eating around 24 eggs a day. 2 yolks for every 6 eggs.. my diet sucks though i'm too lazy.. but i liked this thread as he listed his exact diet and it might be something i can replicate..
 
That many eggs is more than fine. 20+ yolks would be a bit much, even though dietary cholestrol has no correlation to blood cholestrol levels. I would still stray from that many yolks. But eight yolks? Not too bad. I wouldn't worry. If you're that worried, get blood work done.

I'm on such a tight budget man, and I get all the cheapest sources I can. It's not too hard.
 
My mistake. Then, as I said previously, you'll be more than fine. Four egg yolks a day isn't going to kill anyone. I myself have five whole eggs in the AM. Can't stand much more than that anyways.
 
ya they are getting pretty nasty its like eating styraphone.. dont know how to spell that word..
 
I think that I am going to eat more egg whites once I eat the 12 cans of tuna I bought yesterday. I am taking a Poli Sci class on Environmental Issues, so I was already inclined to the fact that tuna has noticeable levels of mercury in it, I was just getting lazy. Popping a can, mixing some hot sauce and pepper in it, is a really easy meal at 1 AM.

So far today...

4 c coffee
Treadmill: 30 min./4mph/wave(10min.5%.10min.7%10min.5%)
1. New York cut steak, 4 eggs
2. can tuna, heart of Romaine salad w/capful dressing
Swimming: 3 sets of 4 laps (harder than 2 lap sets, pumped delts)
3. (Easter dinner) ham, corn on the cob, cheesey potatoes
4. 1.5 scp protein powder
5. 4 little ham sandwiches w/veggies&cheese on white bread, half bag tortilla chips, 3 Rolling Rocks

Today was schizophrenic diet day. Some meals tight as fuck, others bloated. I AM DEFINATELY DIETING HARDCORE TOMORROW! Fuck, this is what I sounded like all the times I quit smoking, before I actually did. Motivation is my main problem. I am lean, but not six-pack lean, and to get there, I know it is going to be super hard. Also, I have started dating a chick, so my obsession has decreased, which is not good. I am going to LA to visit one of my friends, but I am going to take my jug of protein powder to get my snacks in and I am going to stat eating right. Today was not a total wash, as I did do a lot of cardio, had some good meals and some not so good meals, but no cigs!
 
Last edited:
I need to get it checked, but my guess would be ~13%. Some sex lines starting to show and a little upper abs, but still a small pouch of fat.
 
The yolk contains a high amount of cholestrol and a good deal of fat. Not necessarily bad, but when you're talking 24 eggs, it can be. I have five whole eggs in the AM - I don't feel threatened. I'm more worried about a draft and training with my damn job than egg yolks. ;)
 
AM: treadmill.4mph.45min.wave(5m3%.5m5%.5m7%.5m9%.5m3%.5m5%.5m7%.5m9%.5m0%)

PM: Chest/Biceps
1. moderate-incline DB press
20x10
30x10
50x10
70x10
80x9.5
2. flat DB press
70x10
70x10
3. low-incline DB flyes
30x10
40x10
4. Hoist machine press
10px10
13px10
5. free-motion flye machine
50x15
70x15
6. incline DB curls
15x10
25x10
35x10
7. standing alternate DB curls
35x10
8. preacher machine curls
3px10
5px10
9. reverse short-BB curls
30x15
40x10, rest-pause 10 sec., 40x5
10. Stairmaster.45min.FatBurner.level7

Trying to mix things up, I started with DB presses, and more machines. The cardio was really taxing this morning, so I didn't push hard on any BB presses. Really good pump in the biceps with the 10 rep sets, complete failure with the 35's on DB curls.
Finally got my diet/cardio back on track. I plan on doing an 1 1/2 hour of cardio this week, being it is my Spring Break, then back to 45 min. a day next week. I have to make up for my less than desirable diet the last 2 weeks or so.

large coffee, dip
Treadmill.
1: 10whites.1yolk, 5 pieces turkey bacon, 1 c raw oatmeal
2: can tuna, diet energy drink, dip
Trained. Stairmaster.
3: ~1.5 scp protein powder
4: chicken breast, 2 small potatoes (eaten dry), heart of Romaine salad w/capful dressing
5: can tuna, 2 Tbsp natural PB mixed w/Splenda
 
nicely done liking the diet.. i might have to try and replicate it when i'm cutting.. i tried dipping once and blew chunks.. ;) i swallowed alot of the dip.. heh
 
That is what a lot of people have told me, but I dipping/chewing (I actually like chewing Redman Gold Blend, but the store I was at only had Skoal and other dips) is how I quit smoking. I have to do something wrong, like have at least one vice, and dipping is it for now seeing how my diet is strict and workouts/cardio is quite arduous. I know that my teeth get a little discolored and that I could eventually get mouth cancer, but for the time being dipping actually helps me diet and does not affect my workouts like smoking which damaged my respiratory capabilities.
I am going to cycle my carbs starting next week, but for this week, its low-carb to punish my body effectively. Being an endomorph, I don't know if I am cutting, or if this is just how I have to live to look like I want to.
 
lol.. i'm prob. gonna buy some of the glucerol r pretty soon whei get off cycle..
 
AM: treadmill.45min.4mph.3%5%-7%-9%wave

PM: quads/hams
1. leg ext.
3px10
5px10
10px10
11px10
2. leg press
450x10
630x10
3. hack squats
180x10
180x10
4. one-leg, toe-out leg ext.
3px10
3px10
5. lying leg curls
3px10
5px10
7px10
6. seated leg curls
90x10
110x10
7. one-leg curls
30x10
30x10
8. swimming: 10 sets of 2 laps

Good workout. First thigh workout to not include squats in a while, but I figure that I am putting enough pressure on my knees with all the incline walking, so I will put them off until I start to bulk again. Higher reps gave me a great pump and bring a new challenge for me.

4 c coffee, dip
Treadmill.
1: normal
2: can tuna, diet Monster drink, dip
Trained.
3: 1.5 scp proteing powder
Swimming.
4: chicken breast, 2 small baked potatoes dry
5: can tuna
6: can tuna, ~1 Tbsp PB mixed w/Splenda
 
Last edited:
would you say those are just as good as normal squats because i've always been inclined to try that machine..
 
Well, in a forum discussion that question would open a can of worms, but for me, yes. I am 6'2'', so I have a much different experience squatting than shorter lifters, as I have a long ass range of motion. What hacks do for me is keep my back straight, obviously, so I can focus more on hitting my quads than balancing a bar on my back. I always end up rounding my back when squatting, something I have tried working on, but I still always have to do it somewhat at the bottom of squats. Also, I can use a much more narrow stance on hacks, which brings my quads more into the motion than my hams, glutes and low back muscles that squats tax for me. I am now trying to master front squats, which I plan on rotating with hacks. Today's workout was not normal for me, I normally start with hacks or squats, then leg press, then leg ext., then walking DB lunges.
 
nice thanks for the info bro i'm gonna start donig hacks instead of normal squats.. do i also use the method ass to floor or just knees to a 90 degree angle..
 
I would recommend going to a 90 degree angle, any further just overly recruits the glutes, this goes also for normal squats in my experience. Plus, you can use more weight which equals more growth.
 
1: normal
2: can tuna, heart of Romaine salad w/capful dressing, dip
3: 1 c brown rice, chicken breast, dip
4: can tuna
5: cup o' pollo, diet Dr. Pepper Super Big Gulp
6: chicken breast, heart of Romaine salad w/capful dressing

Today was boring as fuck. I normally rest on days that I go to school, so resting today with nothing to do sucked ass. I weighed 203 yesterday before cardio, so I predict I will break 200 in the next week.
 
AM: treadmill.4mph.45min.wave(3%10min.5%10min.3%10min.5%10min.0%5min.)

PM: Delts/Triceps
1. standing behind-neck press
45x10
45x10
65x10
95x10
115x8
115x8
2. one-arm lateral raises
20x10
25x10
3. deltoid flyes
90x10
100x9
4. alternate front raises
25x10
30x10
5. short-bar upright rows w/straps
80x10
90x10
6. V-var pushdowns
20x10
30x10
42.5x5, 35x3, 30x2
7. seated overhead DB ext.
60x10
60x10
8. one-arm overhead cable ext.
10x8
10x8
9. Stairmaster.FatBurnerPlus.45min.level5

4 c coffee
Treadmill.
1: 10whites.1yolk, 5 pieces turkey bacon, 1 c white rice, vitamin, fish oil
2: Carl's Jr. Bacon Guacamole Six Dollar Burger w/o bacon or bun, o' lotta dippin'
Trained.
3: 1.5 scp pp
4: chicken breast, pototoe sautteed in olive oil, heart of Romaine salad w/dressing
5:???

Felt rundown as shit today. I got my H2O intake up, drank about 2 gallons today. I don't know what to do, but I really think that my body needs an extended break from dieting. I guess my discipline would be eating more good food, and not pigging out on shit. Doing 1 1/2 of cardio helps deter my bad habits, I just get off track when I am not doing a lot of cardio. I guess I have to decide tomorrow.
 
your cardio routine is insane.. i wish i could stick to something like that
 
Yeah, I am thinking about cutting back on the cardio. It's funny when people ask me how I lost 50 pounds so quickly and without getting smaller, and all I can say is hard work. They don't understand how I could lose so much weight without using any drugs or supplements (other than protein powder). It just goes to show that everyone wants a shortcut. Shit, I like how tuna tastes without mayo now. Just throw on some hot sauce and black pepper and you have yourself a pure protein meal in 2 minutes.
I am off to do some heavy-ass 3 rep deadlifts and back workout. I feel really good because of two meals so far today:
1. 10whites.3yolks, 5 pieces turkey bacon, 1 c raw white rice
2. chicken breast, 1 c raw rice
I don't even like soy sauce anymore, mixing Cajun spicing on the rice makes it taste so much better.
Let's see if I can pound 495 for 3 reps today, got 2 reps a couple of weeks ago!
 
Yesterday.

Back/Calves
1. mixed-grip deadlifts
135x10
225x5
315x3
405x3
455x3
495x1
All right, didn't get 495x3 like I wanted, but using an over-under grip w/o straps obviously makes it harder. Felt my hip flexors and hams afterwards, just goes to show that deads are a whole-body exercise. Traps, lats and erectors are somewhat sore today, should be really sore tomorrow.
2. BB rows
135x6
185x6
205x6
Felt good.
3. Ronnie T-bar rows
135x8
180x8
4. moderate-grip pulldowns
150x10
160x10
5. snatch-grip power shrugs
225x8
275x6
6. donkey-machine calf raises
200x12
220x12
240x12
7. seated calf raises
90x12
140x12
8. standing calf raise machine
200x12
220x12
9. Stairmasterbike.20min.FatBurner.level3

Good workout. I love using 5 plates a side for deads. Working on form with rows so I feel them more in my lats.

1: 3yolks.10whites, 5 p tb, 1 c raw white rice, multi, fish oil, 4 c coffee
2: chicken breast, 1 c raw white rice
Trained.
3: 1.5 scp pp
4: 4 small potatoes sautteed in olive oil, ~8 oz. steak
5: Dave&Buster's honey BBQ wings, french fries, 2 Rolling Rocks
6: Chevy's chicken quesadillas, 1 Dos X's lite

Meal 5&6 where only like an hour and half apart, and constitutes my cheat meal for the week.

Today...so far

1: 3yolks.10whites, 5 p tb, 3 whole-wheat waffles w/olive oil spread&fake syrup, 4 c coffee
2: 2 rolls spicy tuna
3: Stagg turkey chili, ~4 Tbsp CarbControl PB mixed w/Splenda
4: 4 small potatoes sautteed in olive oil, ~8 oz. steak, heart of Romaine salad w/dressing, bowl CarbControl ice cream
5: bowl of whole wheat pasta, chicken breast
 
Last edited:
Well, calves are probably my weakest bodypart. So I examined how I was training them in comparison to my arms (one of my best bodyparts), since arms and calves are suppossed to be in proportion, and found that I was giving much lower volume to my calves. I only do two working sets for each exercise, so I am only performing 6 working sets, but hitting my calves from every angle.
 
AM: treadmill.30min.4mph.3%

PM: Chest/Biceps
1. low-incline DB press
30x10
50x10
70x6
90x6
Fuck yes! I am hitting the 90's at my lower bw now! These felt good!
2. DB bench press
80x6
90x6
3. weighted dips
bw+45x6
bw+45x6
Being less of fat ass makes these fun for once!
4. flat DB flyes
35x8
45x8
5. Olympic BB curls
45x10
65x6
95x6
6. alternate incline curls
30x8
40x6
7. alternate hammer curls
25x8
30x8

An excellent workout. Feeling much stronger since I have cut down on the cardio and upped my carb intake. I had to train after only one meal, but had a good amount of energy. I am thinking about trying to train earlier in the day. I know some BBers do this to be able to eat more post-workout meals, so I shall see.


Cardio.
1: 5 eggs, 5 p tb, 1 c rice, 4 c coffe, multi, fish oil
Trained.
2: 1.5 scp protein powder, 24 oz Gatorade
3: 4 small potatoes sautted in olive oil w/olive oil spread, chicken breast
4: 2 rolls spicy tuna sushi
5: 1 c rice, chicken breast
 
Thighs
1. front squats
45x10
95x10
135x5
185x5
225x5 (belt)
275x3 (belt/wraps)
I have not gotten down the right form for front squats. My legs are strong enough to front squat 275 five times, I just lose grip/balance on the set with 275. Hell, the bar almost feel out of my hands.
2. leg press
540x8
630x8
3. hack squats
180x8
230x8
4. leg ext.
140x8
160x8
5. pullthroughs
12px8
15px8
15px8
6. lying leg curls
150x8
170x8

Workout was frustrating, especially with my poor front squat performance. I need to stop dipping as much as I have, I feel too dehydrated. I think that I am going to try and hit 225x2x8 next week to get my form down.

1: 5 eggs, 5 p tb, 3 p whole wheat bread w/olive spread, multi, fish oil
2: chicken breast, 2 c raw whole wheat pasta w/olive oil spread-light parmesan cheese, 4 c coffee, dip
Trained.
3: 24 oz Gatorade, 1.5 scp pp
4: plate o'potatoes sautteed in 3 Tbsp olive oil, 1/2 lb shrimp
5: 2 c cooked rice, can of tuna, 4 Tbsp CarbControl PB mixed w/Splenda, diet Dr. Pepper Super Big Gulp
6: 2 c cooked rice, can of tuna
 
Last edited:
Phaded said:
what would you say your daily diet costs you
Click to expand...

Depends. There are days where I spend just $20 eating out, like Mondays and Wednesday when I have school. It's even higher if I go eat somewhere like PF Chang's for lunch.
Eating strictly at home, like today, it's hard to say. I don't buy my food, but if I had to guess probably $10.
If I don't luxury products like CarbControl PB, shrimp and especially Splenda (most costly thing I consume), my food budget would be lower. Butcher chicken breast and very lean meat also inflates my costs.
 
Delts/Triceps
1. standing behind-neck press
45x10
45x10
95x8
115x8
135x6
Great pump on last set!
2. seated lateral raises
20x8
25x8
3. reverse pec-deck
180x8
190x8
Experimenting with doing these on the flat-pad pec deck. Hard to perform, but really isolating to the rear delts.
4. Hammer behind-neck press
140x8
140x8
Delts felt great!
5. rope pushdowns (warm-up)
5x10
5x10
6. V-bar pushdowns
30x8
432.5x8
7. incline straight-bar ext.
75x8
95x8
8. one-arm pushdowns
10x8
15x8
9. treadmill.4mpn.3%.30min.

1: 2 c cooked oatmeal, 5 eggs, 5 p tb, multi, fish oil, coffee
2: 2 c cooked rice, chicken breast
Trained.
3: 1.5 scp pp, 20 oz Gatorade
4: 3 potatoes sautteed in 4 Tbsp olive oil, chicken breast
5: In&Out Double-Double animal style, fries, diet coke
6: draft Heinken, snacking on nacho dish-fries w/ranch dressing
7: can tuna, 2 c cooked rice

Meal 5&6 where only like an hour apart, and obviously my cheat meal for the week. Delts are already a little sore, really good workout. Quads and biceps are sore today, especially quads. Took my lunch prepared today, starting a trend. By taking my meal to school, I will save a lot of money ($100's a month!) and I will always know that I can eat on time and exactly what I need to be eating.
 
AM: treadmill.30min.4mph.3%

PM: Back/Calves
1. pull-ups w/straps
bwx8
bwx8
bwx6
My goal is to get 3 sets of 10 w/bw, and then add weight and shoot for 6 rep sets, and so on.
2. touch&go snatch-grip deadlifts w/straps
225x5
315x5
405x5
425x5
Man, did these kick my ass! I felt all nausead like after squatting.
3. BB rows
185x6
205x6
Tired!
4. DB rows
80x8
100x8
Great pump/contraction!
5. cable rows
120x8
140x8
6. seated HS shrugs
90x8
180x8
7. standing calf raise machine
160x12
200x12
220x12
8. seated calf raises
50x15
100x15
9. donkey calf raise machine
200x15
220x15
I am now using a narrow stance when doing calf raises, lowering the weight a little, and getting some great pumps.

My nutrition can now be found on my page in the diet section.
 
The grip seemed fine to me.
Man, is my back sore today. All over. Traps, lats, erectors the whole enchilada. That was a badass back blitz.
 
ya you did alot of shit.. thats almost hte same workout i did last thursday.. and my back was feeling nice and sore till sunday..
 
I think the pull-ups and deadlifts are what really did it for me. I have never really done pull-ups, being a former fatass, and they feel really good when I did them.
 
AM: treadmill.30min.4mph.3%incline

PM: Chest/Biceps
1. incline bench press
45x10
95x8
135x8
185x8
185x7.5
2. DB bench press
80x8
80x8
3. HS decline press
140x10
180x10
4. machine flyes
120x10/100x7/80x3
120x5/100x3/80x2
I experimented with drop sets, and I do not like them. It's too hard for me to focus.
5. BB curls
25x10
75x8
95x8
A little cheat on the last 2 reps with 95.
6. incline DB curls
30x8
36x6+2 alternate cheats each arm
7. machine preacher curls
5px10
5px8
For some reason the preacher machine was really uncomfortable today. I think that I am going to stick to free weight preachers.
8. reverse one-arm cable curls
2px10
3px10

Pretty good workout. I was some tired today, I don't know why.
 
Quads/Hams
1. hack squats
sledx10
90x10
180x10
270x10 (wraps)
320x8 (wraps)
2. leg press
450x10
640x10
3. leg ext.
140x10
160x10
Legs got really wobbly here!
4. walking DB lunges
30x20 paces
30x20 paces
Pumped!
5. lying leg curls
130x10
150x10
170x10
6. seated leg curls
12px10
14px10

Man, am I beat! My thighs are pumped as shit! No throw-upy though.
 
Delts/Triceps
1. DB military press
30x10
40x10
60x6
70x6
80x6
2. one-arm side raises
20x10
25x10
3. alternate neutral-grip front raises
25x10
30x10
4. one-arm bent-over raises
20x10
25x10
5. close-grip EZ-bar upright rows
75x10 (straps)
95x10 (straps)
6. close-grip low pin presses
45x10
135x6
185x6
225x6
275x2/225x6
7. seated overhead DB ext.
70x10
80x10
8. V-bar pushdowns
10px10
12px10

My stength has picked up a lot. A solid workout overall. I have decided to drop cardio because of the walking I do around State and I have now started to take my dog for walks quite frequently. Walking Moose is a bit more arduous than other dogs, being as he is 115 lbs and pulls me most of the walk. I am off to eat!
 
Last edited:
Back/Calves
1. pull-ups w/straps
bwx8
bwx6
bwx6
2. snatch-grip deadlifts w/straps/belt
225x6
315x6
405x3
Ouch! Bad set with 405!
3. BB rows
135x8
185x8
4. Ronnie T-bar rows
135x8
180x8
5. DB rows
90x8
100x8
6. seated calf raises
45x12
90x12
135x12
160x12
7. DB calf raises off block
40x12
50x12
8. vertical leg press calf raises
16px15
20px15
 
Yesterday.

AM: treadmill.30min.4mph.3%

PM: Chest/Biceps
1. bench press
45x10
95x10
135x6
185x6
205x6
225x8 :dance2:
245x4 :dance2:
2. incline bench press
135x6
185x6
Unracking inclines in a power rack is a pain and affects my set/weight used.
3. weighted dips
bw+45x8
bw+45x6
4. incline DB flyes
35x8
45x8
5. Olympic BB preacher curls
45x10
65x8
95x6
95x6
6. low-incline alternate DB curls
30x8
35x8
7. alternate hammer curls
25x8
30x8
8. cable curls
6px8
8px8
 
I'm 6'2'', ~205 and starting second phase of total body transformation.

Thighs
1. Front squats
45x10
95x10
135x8
185x8
I hate these fuckers! I never thought that an exercise would make me like back squats!
2. Back Squats
225x8
275x8
275x8
I have decided to do my squats raw. I feel my quads a lot more.
3. close-stance leg press
500x8
680x6
4. hack squats
180x8
230x8
5. one-leg ext.
80x8
I hate these, really uncomfortable.
6. leg ext.
140x8
7. leg curls
140x8
160x8
180x8
8. seated leg curls
12px8
14px8

I tried some new shit today, and didn't like it. My goal next week is to squat 315x8.
 
Some serious leg volume eh bro? I've been thinking about taking some time off of squats as I can hardly sleep at night because of the aching in my knees.........any thoughts? Not something I want to do, trust me...........
 
Well, only like 10 sets for quads and 4 for hams, is that a lot?
I actually don't find squats to be that productive, but I do them because I am brainwashed.
Have you ever tried knee wraps?
 
AM: treadmill.30min.4mph.3%

PM: Delts/Triceps
1. DB military press
20x12
30x12
50x12
60x12
65x8
2. Glass side raises
15x12
20x8
3. behind-back one-arm cable raises
2px12
3px8
4. alternate DB front raises
20x12
25x8
5. bent-over one-arm cable raises
3px12
40x8
6. rope pushdowns
2px12
4px12
6px12
8px12
7. seated overhead DB ext.
40x12
60x12
8. overhead v-bar ext.
4px12
6px12

I felt pretty tired today, but worked out because it always makes me feel better. Moderate weight with excellent form and higher reps to mix things up a bit.
 
AM: treadmill.30min.4mph.5%

PM:Back/Calves
1. shoulder-width grip pulldowns
6px10
8px10
10px10
12px10
14px8
2. reverse-grip BB rows
135x6
205x6
225x6
3. Ronnie T-bar rows
135x8
160x8
180x8
4. DB rows
80x8
90x8
100x8
5. close-grip pulldowns
8px10
10px10
12px10
6. hyperextensions
bw+25x15
bw+25x15
bw+25x15
7. seated calf raises
45x15
90x15
135x15
160x15
8. angled calf raises
200x15
220x15
240x15
9. leg press calf raises
200x15
290x15
380x15

I finished my workout in a little under an hour. I decided to up the volume and short the rest periods to 90 seconds for back and 60 seconds for calves. If nausea and a faultered walk are signs of a good workout, then I succeeded!
 
Phaded said:
thats a tight ass backworkout.. how come no deads
Click to expand...

I wanted to take a week off to see how a pulldown/row only workout would go. Well, my back is not sore at all. I now see that I need to deadlift every week, especially since I am cutting to lose weight I need to maintain my mass.
 
Chest/Biceps
1. low-incline DB press
30x10
50x10
70x6
80x6
90x6
2. flat DB press
80x6
90x6
3. DB flyes
35x8
45x8
4. vertical Cybex press
14px8
16px8
5. EZ-bar curls
25x10
45x8
75x8
95x8
6. alternate DB curls
30x8
35x8
7. machine preacher curls
30x8
40x8
8. rope hammer curls
6px8
7px8

I cut my rest times to 90 seconds for chest and 60 for biceps. I didn't really notice that much difference.
 
Aight, I decided to change some shit up for a while. Here is my Mike Francois inspired leg workout today:

1. bench box squats (~parellel)
45x10
135x10
225x3
275x3
315x3 (belt)
365x3 (belt)
405x3 (belt) :dance2:
Damn! I haven't gone heavy in a while and 405 went down for 3!
2. leg press
490x10
580x10
3. pullthroughs
12px10
15px10
15px10
4. seated leg curls
14px10
16px10

I rested for 2 minutes on squats and leg press, except 3 for the set with 405. 90 seconds for hams.
I felt really good today because I 1). ate a lot more than usual 2.) took a nap during the day 3.) didn't do any cardio 4.) didn't dip at all.
I think a 600 lbs. squat/deadlift is in my future.

1:
10 whites
1 c steel-cut oats
4 pieces turkey bacon
multi
2 fish oil capsules

2:
chicken breast
1 c Basmati rice

3:
chicken breast
1 c Basmati rice
1/4 c almonds

20 oz coffee

Trained.

4:
1 c canned peaches
1 scp pp

5:
5 oz salmon
3 smaller potatoes sautteed in olive oil

6:
1/4 c almonds

7:
can tuna
heart of Romaine salad
2 Tbsp Caesar dressing
2 Tbsp ANPB

Lotsa of water and about 5 Atkins fiber drops.
 
Delts/Triceps
1. military rack presses
45x10
45x10
95x5
135x5
155x5
185x3
185x2
2. high rows
6px10
8px10
3. low rack lockouts
45x10
135x10
185x5
225x5
275x5
4. incline DB ext.
30x10
35x10

2 min. rest for presses, 90 sec everything else. Going to the gym while not doing carido/dieting is such a weird feeling. Its like I should be tired than I am, I am not used to feeling good after going to the gym!

1:
10 whites
1 c oatmeal
multi
2 fish oil
coffee

2:
chicken breast
1 c brown rice

3:
chicken breast
1 c brown rice
iced tea

4:
2 beef enchiladas w/grated cheese

Trained.

5:
8 oz orange juice
1.5 scp pp

6:
8 oz ground sirloin
3 potatoes sautteed in olive oil
 
Back/Calves
1. good mornings
45x10
135x5
185x5
225x5
315x3 (belt)(paused on pins)
365x3 (belt)(paused on pins)(bit of an arch-back)
Stopped here. I haven't done heavy GM's in a while and felt a little something in my abs.
2. knee-high lockouts
225x3 (belt)
315x3 "
405x3 "
495x3 "
Last set the reps weren't complete lockouts, my grip was giving way. I need to remember to bring my chalk next time.
3. BB rows
135x10
155x10
175x10
4. wide-grip pulldowns
8px10
9px10
10px10
5. seated calf raises
90x15
135x15/90x15
135x15/90x15
6. angled calf raises
180x15
200x15/180x15
I am experimenting with not going to failure on assistance work, except for calves. I want to put all of my energy into the main movements. Hopefully I will get 405x3 on GM's next week.
 
Yeah, I was listing my nutrition in a journal on the Nutrition board, but no one was responding to it. So, I have decided to start including it again in my training journal.
 
Yesterday.

Chest/Biceps

1. incline bench press
45x10
95x10
135x10
155x10
175x8+2 forced reps

2. DB bench press
70x8
75x7

3. flat DB flyes
30x10
35x10

4. EZ-bar curls
25x10
45x10
75x10
85x10

5. incline DB curls
25x8
30x8

6. Flex hammer curls
25x10
30x10

Man, was I out of it/tired yesterday. My workout was not going down like I wanted. Anyways, I am sore today, so not as bad as I thought. One thing I found when curling is to lean back slightly when pulling up the bar. Previously, I would lean forward, but this would recruit more anterior delts and erectors.

1: 8 egg whites, 1/2 c oatmeal, multi, 2 fish oils, coffee

2: chicken breast, 1/2 c white rice, iced tea

Trained.

3: 1 c drained peaches, 1.5 scp pp

4: ground sirloin, 2 potatoes, 1 Tbsp margarine

5: 1 roll Hawaiian roll (spicy tuna w/avocado)

6: chicken breast, heart of Romaine, 2 Tbsp dressing, ANPB

Day One
 
1: 8 egg whites, 1/2 c oatmeal, multi, 2 fish oils, venti green tea

2: 1.5 scp pp

3: chicken breast, 1/2 c brown rice, green beans

venti green tea

4: chicken breast, 1/2 c brown rice, green beans

5: 1.5 scp pp

6: 8 oz imitation crab, heart of Romaine, 2 Tbsp dressing, ANPB

7: 8 oz imitation crab

Day Two
 
Quads/Hams
1. squats
45x10
135x10
185x10
225x10
275x10
295x10
Yeah, baby! Man, I almost gave up on squats until I thought, "What if I place a bench like a box squat, but not rock back on it, just squat down, touch it and blast back up?" See, since I workout alone, I never know when I break parallel, and because of my height, going below parallel just blasts my glutes. This way I can break parallel, use correct form and blast heavier weights! I got a quad pump from squatting for the first time in recent memory.
2. leg press
400x10
490x10
I decided to work my quads, not my ego, and lessen the weight, but go all the way down and back up for 10 smooth reps.
3. hack squats
90x10
180x10
4. leg ext.
8px10
10px10
At this point, I look like I had some prison-sex. Walking was no fun!
5. lying leg curls
130x10
150x10
170x10
6. seated leg curls
10px10
12px10

Damn! I had a badass workout! Both the quads and hams fully pumped. For fun, I tried to see if I could run when I was walking to my car, and let's just say that I almost fell on my ass. And I thought I was going to have a shitty workout!

1: 10 medium egg whites, 1/2 c oatmeal, multi, 2 fish oil capsules

2: chicken breast, 1/2 c white rice, guacamole

Trained.

3: 1.5 scp pp, 8 oz oj (PWO meal #1)

4: chicken breast, 2 potatoes, 2 Tbps olive oil (PWO meal #2)

5: chicken breast, 1/2 c white rice

6: chicken breast, guacamole, salad, 2 Tbsp dressing

7: celery, 2 Tbsp ANPB

8: chicken breast, guacamole
 
Last edited:
Delts/Triceps

1. no-momentum military press
45x10
45x10
95x10
115x10
135x10
135x7

2. wide-grip upright rows w/straps
65x10
85x10

3. side raises
20x10 (@sides)
20x10 (infront)

4. palms-out deltoid flyes
70x10
100x10

5. close-grip bench press
45x10
95x10
135x10
155x10
155x10

6. seated overhead DB ext.
60x10
70x10

7. rope pushdowns
6px10

8. one-arm pushdowns
3px10

9. light cardio: LifeFitness bike/FatBurner/level3/20min.

1:
10 whites
1/2 c oatmeal
multi
2 fish oils
venti green tea

2:
1.5 scp pp

3:
chicken breast
1/2 c white rice

4:
chicken breast
1/2 c white rice
24 oz coffee

Trained.

5: (PWO meal #1)
1.5 scp pp
8 oz oj

6: (PWO meal #2)
chicken breast
2 potatoes
2 Tbsp olive oil
2 Tbsp ketchup

7:
chicken breast
1/2 c white rice
guacamole
diet Dr. Pepper Big Gulp

8:
can tuna
celery
ANPB
2 fish oils
 
Last edited:
2 scp coffee

Cardio: treadmill/30min./4mph/3%

1:
10 egg whites
1/2 c steel-cut oats
multi
2 fish oils

2:
chicken breast
heart of Romaine salad
2 Tbsp dressing

3:
chicken breast
1/2 c brown rice

4:
chicken breast
heart of Romaine salad
2 Tbsp dressing
diet Dr. Pepper Super Big Gulp

5:
1.5 scp pp
1/2 c oatmeal
2 Tbsp ANPB

6:
10 egg whites
can Pepsi One
 
Last edited:
whats up with you and drinking diet soda's lol.. they taste like shitola ;) j/k bud keep up the good stuff.. i see you got crazy with your diet and threw in some guacomole
 
Phaded said:
whats up with you and drinking diet soda's lol.. they taste like shitola ;) j/k bud keep up the good stuff.. i see you got crazy with your diet and threw in some guacomole
Click to expand...
How bout an stats update..........youve been pretty on point for awhile now.....time to jack up the cals? Pics?
 
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