My New Journal

[BlondBomber]

glad to see your back..

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.

 

[BlondBomber]

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.

 

[BlondBomber]

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

 

[BlondBomber]

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

 

[BlondBomber]

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

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!

 

[BlondBomber]

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)
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!

 

[buffer1]

cool

 

[BlondBomber]

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.

 

[BlondBomber]

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

 

[Phaded]

how much in time do you spend in the gym a day do you think