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My New Journal

i agree.. if i was on a solid diet like that for a month i'd be straight up ridiculouso
 
JKurz1 said:
How bout an stats update..........youve been pretty on point for awhile now.....time to jack up the cals? Pics?
Click to expand...

Stats? I guess the same. I have changed my focus in the last couple days. I got a job working at the Armani Exchange at the Fashion Valley Mall in San Diego, which means I will be coming into a new wardrobe, so I am trying to lose mas fat to fit comfortable into size 34 pants. I am at a point wher 34's are tight and 36's are loose.
Also, being endomorphic, I am hesitant to eat more because I gain fat easily.
I have been thinking of posting some pics, so on Tuesday I will figure out how to do so.
Oh, I am going to finally have a training partner once again, so my numbers, especially on upper body movements are going to go up!
 
Phaded said:
i agree.. if i was on a solid diet like that for a month i'd be straight up ridiculouso
Click to expand...

I have to. I can't function if I am not on point. For me its either all or nothing, and after being on nothing before, I am have to give it all.
I am like a reverse anorexic, I feel actual guilt if I miss a meal. I don't miss workouts, no matter what. Obviously, I do not have children, so I don't have to contest with that challenge. I have decided to continue living at my Mom's house to further my bodybuilding goals. Where else could I open a fridge with 10+ pounds of chicken breast?
I don't go out. I used to drink heavily (12-24 beers a night, depending) and smoke 5-12 cigarettes a day, so going out is no fun for me all sober and food-lusting, plus I love to sleep. I don't waste time on woman my age, God damn if I could meet a fitness chick!
Fuck, this has turned into a rant, fuck it!
Sometimes I think, why not take The Step and get jacked up? I have the connection, not hard when living next to TJ, and the money. Fuck creatine, pro-hormones, maybe I should just get really jacked.
Then I think of my future health (both physical and mental) and I calm down.
It's like I ride a wave of tension.
Do cardio. Eat egg whites and oatmeal. Make 4 other meals for the day. Go to class. Write papers. Workout. Eat more. Go to bed early. Have no life.
And then I think of how I am able to do what I want with my life and that I have all the resources I need. But, that tension creeps up.
Like the fat bitch that cut in the order line at the butcher today.
I had to develop an inner dialogue:
"Okay, self, calm down. All though that fat, ugly bitch with an equally unattractive child just cut infront of you, and who might get the last of the chicken breast on special, its okay. Stay calm. Anger will solve nothing and you can always find chicken breast."
Same when I was eating Mother's Day dinner out with my Mom. I live in area that is being Yuppized, but has rememnants of construction money, and there was this fat, bitch-ass couple yelling and cussing into their phone when my Mom and I sat down. We ended up moving to the back, but fuck, did I want to beat some motherfuckers ass.
See, I like being leaner now because I don't look as strong as when I was fat. I just wanted punk that motherfucker so bad. Not like one or two punches, but his fat ass through the window. I think about that shit. I deadlift 500+ for a single, how would that transfer to me throwing someone into something or throught a window?
Fuck, now I have a headache, at least it will be gone tomorrow.
 
AM: treadmill/30min./4mph/3%

PM:Back/Calves

1. chin-ups w/straps
bwx8
bwx8
bwx6+2partials

2. Ronnie T-bar rows
90x8
135x8
160x8

3. BB rows
135x8
185x8

4. wider-grip pulldowns
9px8
11px8

5. behind-neck BB shrugs
95x8
135x8
New to these. Shorta a weird position.

6. raw snatch-grip deadlifts w/straps
225x6
315x6
365x6

7. Smith-press calf raises w/block
90x12
180x12
180x12/140x12/90x12

8. seated calf raises
90x12
135x12
160x12/135x12/90x12

9. vertical leg press calf raises
10px15
14px15
14px15/12px5+10partials/10px5+10 partials

Coffee.

Cardio.

1:
10 egg whites
1/2 c oatmeal
multi
2 fish oils

can Pepsi One

2:
2 rolls yellowtail tuna sushi

diet Rockstar

Trained.

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

4: (PWO meal #2)
chicken breast
2 potatoes
2 Tbsp olive oil
can Pepsi One

5: (PWO meal #3)
sirloin steak
dry potato
small salad w/lite Italian dressing

6:
chicken breast
heart of Romaine salad
2 Tbsp dressing
can Pepsi One

7:
chicken breast
celery w/ANPB
 
1:
10 egg whites
1/2 c oatmeal
multi
2 fish oils
coffee

2:
chicken breast
1/2 c brown rice

3:
chicken breast
1/2 c brown rice
venti coffee

4:
chicken breast
1/2 c brown rice

5:
chicken breast
heart of Romaine salad
2 Tbsp dressing

6:
chicken breast
celery w/2 Tbsp ANPB
 
BlondBomber said:
I have to. I can't function if I am not on point. For me its either all or nothing, and after being on nothing before, I am have to give it all.
I am like a reverse anorexic, I feel actual guilt if I miss a meal. I don't miss workouts, no matter what. Obviously, I do not have children, so I don't have to contest with that challenge. I have decided to continue living at my Mom's house to further my bodybuilding goals. Where else could I open a fridge with 10+ pounds of chicken breast?
I don't go out. I used to drink heavily (12-24 beers a night, depending) and smoke 5-12 cigarettes a day, so going out is no fun for me all sober and food-lusting, plus I love to sleep. I don't waste time on woman my age, God damn if I could meet a fitness chick!
Fuck, this has turned into a rant, fuck it!
Sometimes I think, why not take The Step and get jacked up? I have the connection, not hard when living next to TJ, and the money. Fuck creatine, pro-hormones, maybe I should just get really jacked.
Then I think of my future health (both physical and mental) and I calm down.
It's like I ride a wave of tension.
Do cardio. Eat egg whites and oatmeal. Make 4 other meals for the day. Go to class. Write papers. Workout. Eat more. Go to bed early. Have no life.
And then I think of how I am able to do what I want with my life and that I have all the resources I need. But, that tension creeps up.
Like the fat bitch that cut in the order line at the butcher today.
I had to develop an inner dialogue:
"Okay, self, calm down. All though that fat, ugly bitch with an equally unattractive child just cut infront of you, and who might get the last of the chicken breast on special, its okay. Stay calm. Anger will solve nothing and you can always find chicken breast."
Same when I was eating Mother's Day dinner out with my Mom. I live in area that is being Yuppized, but has rememnants of construction money, and there was this fat, bitch-ass couple yelling and cussing into their phone when my Mom and I sat down. We ended up moving to the back, but fuck, did I want to beat some motherfuckers ass.
See, I like being leaner now because I don't look as strong as when I was fat. I just wanted punk that motherfucker so bad. Not like one or two punches, but his fat ass through the window. I think about that shit. I deadlift 500+ for a single, how would that transfer to me throwing someone into something or throught a window?
Fuck, now I have a headache, at least it will be gone tomorrow.
Click to expand...


classic.. keep up the good work bro.. and as for saying you have no life just because you dont go out and party is a ridiculous statement.. i didn't know you were all natty though i'd like to see some pics to see how far along you are .. lastly.. hook me up with some clothes.. ;) ax has some dope shit..
 
Phaded said:
classic.. keep up the good work bro.. and as for saying you have no life just because you dont go out and party is a ridiculous statement.. i didn't know you were all natty though i'd like to see some pics to see how far along you are .. lastly.. hook me up with some clothes.. ;) ax has some dope shit..
Click to expand...

Yeah, all natty. That's why I stopped competing in PLing. No way was I going to bust my ass, pay money to travel to a local, and then get my ass blown out of the water by a juicer. Nothing against them, I just couldn't win, so I stopped playing the game. Also, one of my bros can't create his own T after 20+ years of juicing, and that shit just scared the fuck out of me, oh, plus I hate, hate, hate, hate, hate needles.
And yeah, I will definately have a new wardrobe, ala the fatty employee discount I get!
 
AM: treadmill/30min./4mph/3%

PM: Chest/Biceps

1. incline bench press
45x10
95x10
135x6
185x6 :dance2:
205x6 :dance2:

2. bench press
225x6
245x4+2 hard forced reps

3. decline DB press
60x8
80x8

4. incline cable flyes
4px10
4px10

5. olympic BB wide-grip curls
45x8
65x8
95x8

6. alternate DB curls
35x8
40x8

7. EZ-bar curls
75x8
95x6+1 forced rep

8. reverse olympic BB curls
45x12
55x12

Great workout! Having a spotter definately makes my confidence go up, with makes me able to train heavier than normal. Inclines were awesome. Though, I need to lessen the weight for the flyes and feel more of a burn. Biceps went well also.

3 scp coffee

Cardio.

1:
10 egg whites
1/2 c oatmeal
multi
vitamin C
potassium
calcium
2 fish oils

2:
chicken breast
1/2 c white rice

3:
1.5 scp pp
heart of Romaine salad
1 Tbsp dressing
venti coffee (which when mixed w/pp tastes okay)

4:
chicken breast
1/2 c white rice
can Pepsi One

Trained.

5:
1.5 scp pp
8 oz oj

6:
salmon
2 dry potatoes (yeah, bitch!)
can Pepsi One

7:
chicken breast
heart of Romaine salad
1 Tbsp dressing
2 Tbsp ANPB
 
Last edited:
1: 1 scp pp mixed w/3 scp coffee

AM: cardio

2:
10 egg whites
1/2 c oatmeal
vitamins
fish oils
can Pepsi One

3:
1.5 scp pp

4:
chicken breast
1/2 c brown rice

5:
chicken breast
1/2 c brown rice
venti coffee

6:
1.5 scp pp

7:
12 pieces assorted sashimi
diet Rockstar

8:
chicken breast
heart of Romaine salad
2 Tbsp dressing
2 Tbsp ANPB

It's been a week since I last had a cheat meal, and I am going to try and see how long I can go. Still not drinking or chewing, being so pure it almost makes me sick. Not actually, just I feel weird. I bought some 34 size pants today, which for my frame is great. Pics are coming after finals, I'm not gonna lie. I am busy now that I have started to work, but my diet/training will not fail, because if it does, I am a failure.
 
Yesterday.

1:
10 egg whites
1/2 c oatmeal
vitamins
fish oils

venti coffee

2:
1.5 scp pp

3:
chicken breast
1/2 c brown rice
venti iced tea

4:
1.5 scp pp

5:
chicken breast
1/2 c brown rice

6:
2 rolls spicy tuna sushi
diet Rockstar

7:
chicken breast
heart of Romaine salad
2 Tbsp dressing
2 Tbsp ANPB

I thought I was going to workout, so I ate the 2 rolls of sushi for some faster acting carbs, but my local gym closed too early. Maybe that was a good thing, I worked a 8 hour day, which is a lot for since I haven't worked for about a year.
 
1:
10 egg whites
1 c oatmeal
vitamins
fish oils
4 c coffee

2:
chicken breast
1 c white rice
diet Dr. Pepper Super Big Gulp

Trained: Quads

1. raw squats
45x10
135x10
185x10
225x10
275x10
315x8 :dance2:

2. leg press
400x10
490x10

3. hack squats
140x10
180x10

4. leg ext.
100x10
110x10

That was it. I was fucking done! Working early yesterday fucked with me, and althought I slept 11 hours last night, I felt out of it today. I am having a little allergies, but I decided to not let that stop me. Champions don't quit, right? I went heavier on squats and hacks, definite super pump. I couldn't even drink my protein shake for like 20 minutes after my workout, I thought maybe I hurt myself, but I am fine.

3:
1.5 scp pp
8 oz oj

4:
chicken breast
1 c white rice
 
5:
frozen cheese pizza

Yesterday.

1:
10 egg whites
1/2 c oatmeal
vitamins
fish oils
coffee

2:
1.5 scp pp
can Pepsi One

3:
chicken breast
1/2 c white rice
iced tea

4:
chicken breast
1/2 c white rice
iced tea

5:
1 scp pp

Weights/Cardio: Delts/Triceps

1. HS military press
barx10
50x10
90x10
130x10
150x10

2. seated Glass side raises
10x10
15x10

3. palms-out deltoid flyes
100x10
110x10

4. cable upright rows
100x10
120x10

5. rope pushdowns
10x10
20x10
25x10

6. Olympic BB ext.
65x10
95x10

7. one-arm overhead rope ext.
10x10
15x10

8. Precor V-crunch
bwx20
bwx20

9. machine crunches
70x20
90x20

10. treadmill/30min./4mph/3%

6:
1 scp pp

7:
chicken breast
3 smaller potatoes
2 Tbsp olive oil
 
Coffee.

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

1:
10 egg whites
1/2 c oatmeal
vitamins
fish oils

2:
~8 oz lean ground sirloin
heart of Romaine salad
2 Tbsp dressing
diet Dr. Pepper SuperBigGulp

3:
chicken breast
1/2 c brown rice

4:
chicken breast
1/2 c brown rice
coffee

5:
1.5 scp pp

6:
chicken breast
heart of Romaine salad
2 Tbsp dressing
2 Tbsp ANPB
 
Last edited:
1:
10 egg whites
1/2 c oatmeal
vitamins
2 fish oils
coffee
can Pepsi One

Astronomy Final.

2:
chicken breast
1/2 c white rice

3:
chicken breast
1/2 c white rice
coffee

Poli Sci Final.

4:
order PF Chang's kung pao chicken
1 side order rice
diet Coke
coffee

Trained: Back/Calves

1. wide-grip pull-ups w/straps
bwx8
bwx6
bwx6

2. snatch-grip deadlifts
225x5
315x5 (straps)
405x5 (belt/straps)
425x5 (belt/straps)

3. wide-grip BB rows
135x8
185x8
205x8

4. rack DB rows
90x8
100x8

5. close-grip pulldowns
10px8
12px8

6. behind-back shrugs
135x8
225x8 (straps)

7. seated calf raises
90x15
115x15
135x15

8. BB calf raises off block
135x15
225x15

9. vertical leg press calf raises
10px20
12px20

5:
1.5 scp pp

1/2 mile walk w/dog

6:
chicken breast
1 c white rice

7:
chicken breast
Romaine salad
1/2 avocado
2 Tbsp dressing
diet Dr. Pepper SuperBigGulp
 
Last edited:
Cardio: treadmill/30min./4mph/3%

1:
10 egg whites
1/2 c oatmeal
vitamins
fish oils
coffee

diet Dr. Pepper SuperBigGulp

2:
chicken breast
1/2 c brown rice

3:
1.5 scp pp

coffee

4:
chicken breast
1/2 c brown rice

can diet Mt. Dew

5:
chicken breast
Romaine salad
1/2 avocado
2 Tbsp dressing

can diet Mt. Dew

6:
chicken breast
2 Tbsp ANPB
 
Phaded said:
keep it up big dog.. and where are those pics
Click to expand...

I have to admit that I have been a bit remiss in regards to posting pics. I had two finals Monday and three today, so that has been on the back burner.
I am going to my brother's graduationg from law school Saturday through Thursday. I am going to take this time off from training and cardio, but not my diet, which I actually believe at this point would be impossible (far too much guilt, seriously).
When I get back I am going for a six-pack to take with me when I go to study abroad, well sorta, in Ensenada during the month of August. I am going to be spending a lot of time at the beach, so another round of cardio twice a day, six days a week, coupled with stricter nutrition and more intense training is in order.
I most likely post pics either next Thursday or Friday, we shall see.
 
4 c coffee

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

1:
10 egg whites
1/2 c oatmeal
vitamins
fish oils
can diet Mt. Dew

2:
chicken breast pita w/veggies&lite dressing

coffee

3:
Hooters chicken Caesar salad w/dressing&shredded parmesan
diet Coke

4:
chicken breast
1/2 c white rice

Trained: Chest/Biceps

1. incline bench press
45x10
95x6
135x6
185x6
205x6

I tried to contract harder this week and position the bar higher on my clavicle.

2. bench press
205x8
225x5.5+.5 forced reps

3. low-decline DB press
70x8
80x8

4. incline cable flyes
2px10
3px10

5. wide-grip BB curls
45x10
65x8
95x8
95x8

6. alternate DB curls
30x8
35x8

7. EZ-BB preacher curls
75x8
75x8

8. Flex hammer curls
30x8
30x8

I was pretty tired today, but powered through my workout.

5:
Pure Protein shake

6:
chicken breast
1 c white rice
can diet Mt. Dew

7:
can tuna
Romaine salad
2 Tbsp dressing
2 Tbsp ANPB
 
I got back today from the East Coast. I lived a week of what I would consider a "normal person." Eating 3-4 times a day, sometimes good, sometimes not so good. No working out or cardio. I fucking hated it! Sleep pattern all fucked up. First day I binged and smoke 7 cigarettes, I don't really know why. Drank that day, lik 4-5 drinks, and a couple the second. I had to drop that shit, I was feeling so bad.
Anyways, the East Coast sucks compared to the West Coast and I am glad to be home. I got up at 2 Pacific Time, and didn't eat my first meal until 12. I got carbs, fat and protein all in to jump start my body. Second meal the same, then straight strict diet.

1:
El Pollo Loco chicken w/skin
3 flour tortillas
avocado mix

44 oz fountain diet Pepsi

2:
Rice King chicken breast bowl w/white rice

can diet Mt. Dew

Weights/Cardio:

Delts/Triceps/Abs

1. Smith Press behind-neck press
15x10 (front)
15x10
65x10
85x10
105x10
125x8

2. standing Glass side raises
15x10
15x10
15x10

3. front BB raises
35x10
35x10
35x10

4. Smith press upright rows
65x10
65x10
65x10

5. rope pushdowns (warm-ups)
2px15
2px15

6. V-bar pushdowns
8px10
10px10
12px10

7. standing overhead DB ext.
50x10
60x10
65x8

8. overhead rope ext.
3px10
4px10
4px10

9. leg raises
bwx15
bwx15
bwx15

10. ball crunches
bwx20
bwx20
bwx20

3:
1.5 scp protein powder

11. stationary bike 45 min.

4:
8 oz 95% lean beef
2 dry smaller potatoes

5:
can tuna
cabbage salad
2 Tbsp dressing
 
Last edited:
Phaded said:
glad to see your back..
Click to expand...

Thanks, brother. I have hit the ground running, so everything is back to normal.

can diet Mt. Dew

Cardio #1: treadmill/45min.4mph/3%

1:
10 egg whites
1/2 c oatmeal
2 c coffee

2:
1.5 scp pp

venti coffee

3:
chicken breast
1/2 c brown rice

4:
chicken breast
1/2 c brown rice

venti coffee

5:
can tuna

Cardio #2: Stairmaster/45min./FatBurner/level5

6:
chicken breast
mixed salad
avocado

7: (dessert)
2 Tbsp ANPB

Started my up at 4 to do cardio before I go to work schedule. I feel this summer is going to be very productive, both in relation to my physique and bank account. I feel excellent.
 
can diet Mt. Dew

AM: treadmill/45min./4mph/3%

1:
10 egg whites
1/2 c oatmeal
coffee

2:
1.5 scp pp

coffee

3:
chicken breast
1/2 c brown rice

4:
chicken breast
1/2 c brown rice

diet rockstar

Trained: Back

1. wide-grip chin-ups w/straps
bwx6
bwx6
bwx6

2. Ronnie T-bar rows
90x10
135x10
135x10

3. wide-grip BB rows
185x10
185x10

4. wider-grip pulldowns
8px10
9px10

5. DB shrugs
80x10
90x10

6. snatch-grip deadlifts w/straps
225x10
315x10

5:
4 Tbsp pp

6:
chicken breast
2 smaller potatoes
can diet Mt. Dew

7:
chicken breast
salad
avocado

Tired, and knee hurt. Pushed through cardio and workout. Man, does working suck! Tired, must go to sleep. Can't give up.
 
Yesterday.

1:
10 egg whites
1/2 c oatmeal
vitamins
2 fish oils
coffee

2:
1.5 scp pp

coffee

3:
chicken breast
1/2 c brown rice

diet Rockstar

4:
chicken breast
1/2 c brown rice

Trained: Chest/Biceps

1. bench press
45x10
95x10
135x10
185x10
195x8
205x6+2 forced reps

2. low-incline DB press
60x8
60x8

3. low-incline flyes
25x10
30x10

4. moderate incline Smith Press
105x10
125x10

5. BB curls
45x10
65x10
75x10
85x10

6. alternate DB curls
30x10
35x10

7. alternate hammer curls
20x10
25x10

8. high cable curls
6px10
8px10

5:
Pure Protein drink

Cardio: Life Cycle. 45 min. level 2.

short walk w/dog

6:
chicken breast
2 smaller potatoes
2 fish oils

7:
can tuna
2 Tbsp ANPB
 
Yesterday:

1:
normal

2:
normal

3:
8 oz imitation crab

4:
normal

5:
normal

Abs:
1. prison roller
3x10
supersetted w/
2. ball crunches
3x20

Cardio: treadmill/30min.3%/15min.1%

6:
normal
 
1:
normal

2:
normal

3:
chicken breast
1/2 white rice
coffee

4:
chicken breast
1/2 c white rice

diet Rockstar

5:
chicken breast
1/2 c white rice
2 Tbsp ANPB
can diet Mt. Dew

Trained/Cardio: Delts/Triceps

1. DB military press
20x10
30x10
50x10
60x10
65x10 :dance2:

2. front side raises
15x10
20x10

3. alternate neutral-grip DB raises
25x10
30x10

4. bent-over raises
25x10
30x10

5. rope pushdowns
1px15
1px15
6px10
8px10
8px10

6. EZ-BB ext.
75x10
95x10

7. one-arm pushdowns
3px10
4px10

6:
1.5 scp pp

8. Stairmaster Bike. 45 min. level 2.

7:
chicken breast
3 small potatoes
can diet Mt. Dew

8:
chicken breast
heart of Romaine salad
2 Tbsp dressing
1/2 avocado
can diet Mt. Dew

Really tired today. Delts were really solid, and triceps were just solid. I am slowly getting used to my new schedule, slowly but surely. Six-pack, here I come!
 
1:
normal

2:
normal

3:
normal

coffee

4:
chicken breast
1/2 c white rice

diet Rockstar

Trained/Cardio: Back

1. deadlifts
135x10
225x5
315x5
405x2 (belt)
455x2 (belt) (saw some stars)
500x2 (belt) :dance2:
Hard as fuck! Great sign that dieting has not affected my overall strength that much!

2. BB rows
135x8
185x8
225x8

3. rack DB rows
100x8
125x8

4. wider-grip pulldowns
9px8
11px8

5. seated cable rows
15px15
15px15

6. DB shrugs
90x15
100x15

7. Stairmaster Bike. 45 minutes. level 2.

5:
1.5 scp pp

6:
chicken breast
3 smaller potatoes

7:
chicken breast
salad
2 Tbsp dressing
2 Tbsp ANPB

Yesterday was on point, except cheat meal of lotsa chips and 3 Island's fish tacos.
I am getting used to my new schedule and my knees are better, so I will squat on Sunday. Peace!
 
Thanks.

1:
normal

2:
normal

3:
normal

4:
normal

5:
GNC During drink

6:
steak
1/2 c white rice

Trained: Chest

1. moderate incline DB press
30x10
40x10
60x8
70x8
75x7

2. flat DB press
60x8
70x8

3. flat DB flyes
25x15
30x15

4. low-incline Smith press
115x15
115x15

5. cable crossovers
3px15
5px15

7:
1.5 scp pp

Cardio: treadmill. 10 minutes. 4 mph. 1%

8:
chicken breast
3 small potatoes

9:
chicken breast
heart of Romaine salad
2 Tbsp dressing
2 Tbsp ANPB

Good workout. I thought my local gym closed at 10, not 8, so I had to get my workout in in about 30 minutes. I have been going faster lately, anyways. Doing a set, walking across the gym to get a drink, short rest, next set. After doing seated cable rows and DB shrugs for higher reps yesterday, I have decided to experiment with all muscle groups.
Cardio was cut short because I could feel a slight strain in the tendons in my knees. Standing up all day (retail) has limited me to the Stairmaster bike.
I was pissed that the GNC drink had 40 g of carbs, 10 being sugar. I had a co-worker get an energy drink, and not until wondering how it could taste good, did I look at the label and saw the carbs it had. Well, what can I do?
Arms and calves tomorrow, off to bed/eat.
 
1:
3 whole wheat waffles w/fake syrup
10 egg whites
vitamins
fish oils
coffee

2:
1 scp pp
1 c skim milk
2 Tbsp ANPB
diet Monster

Trained: Arms/Cardio

1. rope pushdowns
2px15
2px15
4px10
6px10
8px10

2. close-grip bench press
135x10
155x10
175x10
I do about 3/4 range of motion, making sure to keep my elbows tucked in.

3. incline EZ-bar ext.
45x10
75x10
75x10

4. overhead rope ext.
3px10
4px10
5px10

5. BB curls
45x10
65x10
95x8
95x8

6. alternate DB curls
25x8
30x8
35x8

7. EZ-bar preacher curls
45x8
65x8
75x8

8. reverse EZ-bar curls
25x10
45x10
65x10

3:
1 scp pp

Cardio: Stairmaster Bike. 45 minutes. level 2.

4:
6 oz salad shrimp
2 small potatoes

5:
Chilli's Chicken Caesar Salad w/very light sprinkle parmesan & 2 Tbsp dressing
lotsa diet Coke

venti Coffee

6:
~8 oz salmon
heart of Romaine salad
2 Tbsp dressing

7:
chicken breast
2 Tbsp ANPB
 
1:
3 whole wheat waffles w/fake syrup
10 egg whites
3 pieces turkey bacon
vitamins
fish oil
2 c coffee

2:
2 pieces whole wheat bread
chicken breast
1 Tbsp Safflower mayo

Trained: Quads/Hams

1. leg press
200x15
290x15
380x15
470x10
470x10

2. hack squats
90x10
140x10
140x10

3. leg ext.
6px10
8px10
10px10

4. lying leg curls
110x10
130x10
150x10

I have lost my stopwatch, so I am going to buy a heart rate monitor and stopwatch in one. I was going really quickly and had to stop my workout or I would have thrown up. This was my first leg workout in a couple of weeks, so at least I hit 'em.

3:
1.5 scp pp

4:
3 small potatoes
chicken breast
1 Tbsp honey

5:
1.5 scp pp

6:
chicken breast
heart of Romaine salad
2 Tbsp dressing
2 Tbsp ANPB mixed w/Splenda

Did it. Just two cups of coffee this morning. Cutting the caffeine intake.
 
Last edited:
1:
chicken breast
1/2 avocado
vitamins
2 c coffee

2:
1.5 scp pp

2 c coffee

3:
chicken breast
1/2 c brown rice

4:
chicken breast
1/2 c brown rice

5:
steak
1/2 c white rice
3 capsules MuscleTech ThermoShred (Competition Formula)

Trained/Cardio: Delts/Abs

1. DB military press
20x10
30x10
50x8
65x8
70x7

2. standing front DB lateral raises
15x8
20x8
20x8
I am really working on contracting my lateral delts on these.

3. front short-BB raises
40x8
50x8
50x8

4. deltoid flyes
80x10
90x10
100x10

5. machine shoulder press
80x10
100x10
110x9

6. decline sit-ups
bwx25
bwx25
bwx25
I know nowadays crunches are the rage, but since I do deadlift heavy, I figure I need to strengthen both my abs and hip flexors. Plus, I feel my abs a lot more, especially on the eccentric phase of the motion.

7. rope crunches
10px25
10px25
10px25

8. broomstick twists
1x50
1x50
1x50

6:
PureProtein drink

9. horizontal Stairmaster bike. 45 minutes. level 2.
Since I am on my feet all day, I figure this bike has the lowest impact on my knees. Moderately ligh cardio, just enough to get my heart rate to around 130 bpm, to burn fat.

7:
ground sirloin
3 small potatoes
1 Tbsp honey
2 fish oils

8:
can tuna
2 Tbsp ANPB mixed w/Splenda
 
Last edited:
I had to work 5-2 on both Monday and Tuesday. Consequently, I ate at:
4
8
11
2
5
PWO #1
PWO #2
1130
I have just gotten into the routine of eating breakfast (always), protein shake at 9 (normal days), lunch at 11, meal at break at 2, pre-workout at like 5, protein between weights and cardio, PWO meal and a meal before bed.
 
1:
10 egg whites
1/2 c oatmeal
vitamins
fish oils
3 c coffee

2:
1.5 scp pp

3:
chicken breast
1/2 c oatmeal
1/2 avocado

4:
chicken breast
1/2 c white rice
1/2 avocado
3 capsules MuscleTech ThermoShred (Competition Formula)

Trained: Back/Calves

1. deadlifts w/chalk
135x10
225x5
315x5
365x5 (belt)
405x5 (belt)

2. reverse-grip BB rows
135x8
185x8
205x8

3. Ronnie T-bar rows
90x8
135x8
160x8

4. 1-arm neutral-grip Nautilus rows
90x8
115x8
135x8

5. wider-grip pulldowns
10px8
11px8

6. DB shrugs
90x8
100x8

5:
1.5 scp pp

7. seated calf raises
90x15
115x15
135x15

8. Smith-press calf raises off block
90x15
180x15
180x15

9. reclined Stairmaster bike. 45 minutes. level 2.

6:
chicken breast
3 small potatoes
1 Tbsp honey

7:
chicken breast
heart of Romaine salad
2 Tbsp dressing
2 Tbsp ANPB

I realized that I ate less carbs today because I did not eat my normal two meals of 1/2 c brown rice. I had a day off, and napped before I worked out, so I was a little out of it.
 
1:
10 egg whites
1/2 c oatmeal
vitamins
fish oils
2 coffee

2:
1.5 scp pp

2 c coffee

3:
chicken breast
1/2 c brown rice

4:
chicken breast
1/2 c brown rice

E-CAN (ephedrine-caffeine-aspirin-nicotine) stack:
1 original Xenadrine
2 puches mint Skoal

5: (pre-workout)
1 c apple sauce

Trained: Chest

1. bench press
45x10
95x10
135x8
185x8
205x8
225x6

2. moderate incline DB press
60x8
65x8
70x8

3. flat DB flyes
30x8
35x8
40x8

4. dips
bwx10
bwx10
bwx10

Posedown w/my best bro who just got stationed at Pendelton.

5. cable crossovers
4px10
6px10
6px8+2 spotted reps

6:
1.5 scp pp
1 c applesauce

7: (cheat meal)
2 fully loaded mexican chicken tacos
1/2 order rice
Coldstone Sinless Sweet Cream w/almonds

8:
can tuna

I was tired from this week. I decided to run my E-CAN stack, it made my sorta sick at first, some induced minor dry heaves, but I felt better and more energized as my workout went on, hence the greater volume.
No cardio because 1.) gym closes at 8 and 2.) one of my true friends came into town.
Hardcore dieting again tomorrow!
 
1:
3 whole wheat waffles w/fake syrup
10 egg whites
5 pieces turkey bacon
vitamins
fish oils
mug coffee

2:
1 c brown rice
chicken breast
2 Tbsp ANPB

3:
1 c white rice
chicken breast

20 oz Gatorade

Trained: Arms

1. BB curls
45x10
65x8
95x8
95x8

2. incline DB curls
25x8
30x8
30x8

3. close-grip spyder curls
45x8
65x8
65x8

4. standing concentration curls
20x10
25x10
25x10

5. close-grip bench press
45x10
95x10
135x8
155x8
175x8
175x8

6. V-bar pushdowns
8px8
10px8

7. false-grip incline EZ-bar ext.
45x8
75x8
75x8

8. rope pushdowns
4px10
6px10
6px10

9. reverse BB curls
45x10
65x10
65x10

I rested 2 minutes today, which I think is too long, so I am going to cut it back to 90 seconds next workout. I haven't done a high volume, arms only day before, but I do want to get my arms up.
After working out with my friend, I have decided that I am going to stop cutting. He is around the same strength as I am, weighing 190ish to my 200ish, and I have to smash him on every lift, especially the big three. He is a PLer, but I know that I can beat his bitch ass anyways. Eating was a bit laborious, but I know I will get used to it.

4:
1 c applesauce
1.5 scp pp

5:
carne asada plate w/1 large tortilla & guacamole
3 side orders rice
about 15 chips w/salsa
Gotta Have It size Coldstone Sinless Sweet w/roasted almonds

6:
chicken breast
salad
2 Tbsp dressing
2 Tbsp ANPB
 
started mimicing your diet today.. going well so far its hard as fuck to eat soo much food
 
I feel you on that. I am slowly getting used to it, but I have to take 5-10 minute breathers sometimes. The first day of maxing out my diet, I spit up some salad before bed because I was so full!
After losing massive, weight I need to get on a real mass diet.
Good luck in your newly commenced journey!
 
haha i started but now i'm sick as hell with strep throat again.. it has to be this kids house i'm going over.. this is the 2nd time i've went over there in 4 weeks and the 2nd time i got sick anyhow.. i'm not training and its hard to eat well when sick i just want to eat soup all day.. shit sucks.. so i only got in one day of the 'bb diet'
 
On Monday.

Delts/Abs

1. military press
45x10
45x10
95x6
135x6
155x6
155x6-dropped-135x6

2. lateral raises
20x8
25x8
25x8

3. front short-BB raises
50x8
60x8
60x8

4. bent-over raises
20x8
25x8
25x8

5. neutral-grip machine press
80x10
100x10
120x10

6. bench crunches
bwx25
bwx25
bwx25

7. rope crunches
10px25
10px25
10px25

8. broomstick twists
bwx50
bwx50
 
On Thursday.

Legs.

1. bench box squats
45x10
135x10
225x3
315x3 (belt)
365x3 (belt)
I started seeing stars, which pissed me off, since anything under 4 plates is unacceptable! At least there is plenty of room to work.

2. pullthroughs
12px8
12px8
12px8

3. back ext.
45x10
45x10
45x10

4. seated calf raises
45x15
90x15
135x15
160x15-strip-135x15-strip-90x15

5. hammer curls
30x10
30x10
30x10

6. decline sit-ups
bwx25
bwx25
bwx25
 
Yesterday.

Max Bench.

1. wide-grip raw bench press
45x10
135x5
185x3
225x1
275x1 :dance2: Goal for the day met!
285xmiss I brought the weight out, and knew that I was done!

I haven't maxed out in a long time, so I think my goal of a 315 raw bench is not too far off!

2. high incline DB press
60x8
60x8
60x8

3. rolling DB ext.
25x10
25x10
25x10

4. wide-grip pulldowns
8px10
8px10
8px10

I obviously cut down on the assistance work, and did not go to failure. I think in the past, when training in a PLing cycle, I went to failure too much with my assistance work.
My bodyweight is between 200-205 in the morning, so I will try to keep my weight under 210, seeing as how I am closer to 198 than 220.
 
1:
5 eggs
1 c oatmeal
2 c coffee

2:
chicken breast
1 c white rice
2 fish oils
diet Dr. Pepper SuperBigGulp

3: (pre-workout snack)
2 Tbsp ANPB
1 Tbsp honey

Trained: Max Deadlift

1. deadlift
135x10
225x5
315x1
405x1 (belt)
500x1 (belt)
520x1 (belt) :dance2:
530x1/4, 530xmiss (belt)

2. wide-grip BB rows
135x5
185x5
225x5
245x5

3. pullthroughs
15px10
15px10
15px10

4. weighted sit-ups
bw+45x20
bw+45x20
bw+45x20

4:
20 oz Gatorade
PureProtein shake

5:
TGI Friday's:
steak
breaded shrimp
fries
sauce/ketchup

6:
chicken breast
2 Tbsp ANPB
1 Tbsp honey
 
Thursday.

1:
5 eggs
1/2 c steel-cut oats
2 fish oils
2 c coffee

2:
chicken breast
1/2 c white rice
can diet Mt. Dew

3:
chicken breast
1/2 c white rice
can diet Mt. Dew

4:
Detour protein bar

5:
Rubio's HealthMex white meat chicken burrito w/rice

Trained: Dynamic Bench Press

1. speed bench (wide-grip)
45x10
95x10
135x5
185x8x3

2. close-grip low-rack lockouts (8 pin)
45x10
135x5
185x5
225x5
275x3
285x2.25

3. standing overhead DB ext.
60x10
60x10
60x10

4. hammer curls
30x10
30x10
30x10

6:
1.5 scp pp
20 oz Gatorade

7:
steak
4 small potatoes sautteed in 3 Tbsp olive oil
2 fish oils
 
Friday.

Chest/Biceps

1. bench press (pinky-on-ring grip)
45x10
95x10
135x5
185x3
225x3
275x3 :dance2:
275x1.5+1.5 forced rep (w/middle finger-on-ring grip)

I tried a closer grip, but felt the movement much more in my front delts. I am going to see if I can hit 275x2x3 next week with my normal middle finger grip.

2. incline bench press (pinky-on-ring)
135x8
185x8
185x8

3. low-incline DB press
60x8
70x8
80x6+2 forced reps

I was actually out of breath at this point.

4. dips supersetted w/DB flyes
bw/30x10
bw/40x10

5. wide-grip BB curls
45x10
65x8
95x8
115x6

6. incline DB curls
25x8
30x8
35x8

7. EZ-curl BB preacher curls
65x8
75x7+1 forced reps

8. wrist curls
30x20
45x20
60x15
 
Yesterday.

Back

1. deadlifts
135x10
225x5
315x5
365x5 (belt)
405x5 (belt)
455x5 (belt) :dance2: Highest PR ever!

2. pulldowns
8px8
10px8
12px8

3. reverse-grip BB rows
135x8
185x8
205x8

4. rack DB rows
100x8
125x8

5. close-grip pulldowns
12px8
12px8

Done and done!
 
Calves

1. seated calf raises
45x15
90x15
135x15
160x15
160x15

2. DB calf raises
30x15
35x15
40x15

3. horizontal leg press
8px20
10px20
12px20

4. Smith-press calf raises
90x15
180x15

Delts

1. standing military press
45x10
45x10
95x8
115x8
135x8
155x8
135x8

2. side raises
20x8
25x8
25x8

3. twisting alternate front raises
30x8
35x8
35x8

4. incline bent-over raises
20x8
25x8
25x8

5. Smith-press military press
115x8
135x8

Quads/Hams

1. squats
45x10
135x10
185x10
225x5
275x5
315x5 (belt)
365x5 (belt)
385x5 (belt) :dance2:

2. leg press
8 platesx10
10 platesx10
10 platesx10

No hack squats, barely able to hold it together at this point!

3. leg ext.
8px10
9px10
10px10

4. lying leg curls
130x10
150x10
170x10

Workout was done, I couldn't hardly walk.

Arms

1. close-grip bench press
45x10
95x10
135x8
185x8
225x8

2. seated DB ext.
60x8
70x8
80x8

3. rope pushdowns
6px10
7px10
8px10

4. close-grip BB curls
45x10
65x10
85x8
95x8

5. DB curls
25x8 (simultaneously)
30x8 (alternate)
35x8 (alternate)

6. machine preacher curls
6px10
7px10
8px10

Tired. Forced myself to get a workout in. Little slower pace than normal, but a good workout overall.
 
Yesterday.

45 min. Life Fitness bike level 2

Today.

2 c coffee

Abs/Cardio

1. ball crunches
3x25

2. rope crunches
12px15
13px15
14px15

3. Life Fitness bike 45 minutes level 2

1:
1 c oatmeal
10 egg whites
5 pieces turkey bacon
banana
 
BlondBomber said:
Calves

1. seated calf raises
45x15
90x15
135x15
160x15
160x15

2. DB calf raises
30x15
35x15
40x15

3. horizontal leg press
8px20
10px20
12px20

4. Smith-press calf raises
90x15
180x15

Delts

1. standing military press
45x10
45x10
95x8
115x8
135x8
155x8
135x8

2. side raises
20x8
25x8
25x8

3. twisting alternate front raises
30x8
35x8
35x8

4. incline bent-over raises
20x8
25x8
25x8

5. Smith-press military press
115x8
135x8

Quads/Hams

1. squats
45x10
135x10
185x10
225x5
275x5
315x5 (belt)
365x5 (belt)
385x5 (belt) :dance2:

2. leg press
8 platesx10
10 platesx10
10 platesx10

No hack squats, barely able to hold it together at this point!

3. leg ext.
8px10
9px10
10px10

4. lying leg curls
130x10
150x10
170x10

Workout was done, I couldn't hardly walk.

Arms

1. close-grip bench press
45x10
95x10
135x8
185x8
225x8

2. seated DB ext.
60x8
70x8
80x8

3. rope pushdowns
6px10
7px10
8px10

4. close-grip BB curls
45x10
65x10
85x8
95x8

5. DB curls
25x8 (simultaneously)
30x8 (alternate)
35x8 (alternate)

6. machine preacher curls
6px10
7px10
8px10

Tired. Forced myself to get a workout in. Little slower pace than normal, but a good workout overall.
Click to expand...


please dont tell me you did all this in one day evil knevil
 
1:
1 c oatmeal
10 egg whites
4 pieces turkey bacon
2 fish oils

2:
heart of Romaine salad
chicken breast
2 Tbsp dressing

3:
1 c oatmeal baby food
1.5 scp pp

Trained: Chest/Abs

1. incline bench press
45x10
95x10
135x6
185x6
205x6
215x5+1 forced rep

2. bench press
135x8
185x8
225x7

3. incline flyes
30x10
40x10

4. HS bench press
90x10
180x10

5. leg raises
bwx15
bwx15
bwx15

6. small Swiss ball crunches
bwx20
bwx20
bwx20
These were killer!

4:
protein drink

Stairmaster bike. 20 min. level 2.

5:
1 c white rice
chicken breast
2 fish oils

6:
cup o' carne asada
 
Last edited:
1:
10 egg whites
1 c steel-cut oatmeal
2 fish oil
multi

2:
2 rolls spicy tuna w/avocado sushi

20 oz coffee

Trained: Back

1. pin-3 (shin level ) rack deadlifts
45x10
135x10
225x5
315x5
405x5 (put on belt/chalked up)
455x5
500x5 PR :dance2:

2. pulldowns
10px8
12px8
14px8

3. close-grip BB rows
135x8
185x8
205x8

4. rack DB rows
100x8
125x8

5. close-grip pulldowns
12px8
14px8

6. DB shrugs
100x8
125x8

3:
1.5 scp pp
banana

4: (cheat meal)
1 plate Gyro w/2 side orders rice & small salad
1 plate some pork skewer-thing? w/2 side order rice & small salad

Coldstone Gotta Have It Sinless Sweet Cream w/Graham cracker crust
2 fish oils

5:
heart of Romaine salad
chicken breast
2 Tbsp dressing
 
1:
1.5 scp pp
2 c coffee

Cardio: Stairmaster. Steady Pace. 45 min. level 5

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

3:
chicken breast
1/2 c brown rice
1/2 avocado

4:
Met-RX protein bar
20 oz coffee

Trained: Triceps/Biceps

1. rope pushdowns (warm-up)
2px3x15

2. v-bar pushdowns
10px8
12px8
14px8
14px8

3. close-grip bench press
135x8
185x8
205x8

4. decline DB ext.
30x10
35x10

5. high pulley rope ext.
4px10
5px10

6. incline DB curls
20x8
25x8
30x8
35x8

7. EZ-curl BB curls
45x8
65x8
65x8

8. 1-arm DB preacher curls
20x10
25x10

9. standing concentration curls
20x10
25x10

5:
1.5 scp pp

Cardio: 20 min. hilly walk w/115 lbs. dog pulling my ass

6:
chicken breast
1 c white rice

7:
cup o' carne asada
diet Dr. Pepper SuperBigGulp
 
Last edited:
1:
1.5 scp pp
2 c coffee

Cardio Session #1: Stairmaster. Rolling Hills. 45 min. level 7.

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

3:
1.5 scp pp
1/2 c Gerber single-grain barley baby food

4:
chicken breast
heart of Romaine salad
1/2 avocado
2 Tbsp dressing
2 c coffee

Cardio Session #2: Stairmaster bike. Manual. 45 min. level 2

5:
1.5 scp pp
1/2 c Gerber single-grain barley baby food
2 fish oils

6:
chicken breast
2 Tbsp ANPB (I actually measured this shit, I was eating way more!)
 
Last edited:
1:
1.5 scp pp
2 c coffee

Cardio Session: Stairmaster. Steady Pace. 45 min. level 7.

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

3:
chicken breast
heart of Romaine salad
2 Tbsp dressing (measured!)

4:
chicken breast
1/2 c brown rice

20 oz coffee

Trained: Delts

1. DB military press
20x10
30x10
50x6
60x6
70x6
80x6 :dance2:

2. Olympic BB upright rows
65x8
95x8
115x8

3. lateral raises
20x8
25x8

4. Olympic BB front raises
45x10
65x10

5. high rows
14px10
15px10

5:
1.5 scp pp

Cardio Session #2: 20 min. walk pulled by Moose

6:
chicken breast
1 c white rice
1/2 avocado

7:
???
 
Last edited:
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