Zack's diet and training log

[thomez]

Monday, March 10

Diet: Low Carb Day

Breakfast - whey with skim
9am - chicken breast and some grapes
lunch - chicken breast and some grapes again
2:30 pm - chicken breast
PWO - whey with skim and an apple
dinner - ham/cheese/mushroom omelette

I need to go to the store and buy some ground beef, I can only eat chicken breast so many times in a row.

Workout: Chest and Tris
Incline bench - 135x10, 185x8, 185x8, 195x6
flat bench - 135x12, 185x10, 135x17
flat bench flies - 3 sets with 30lb dumbells
various cable flys and cable crossovers
many one-arm tricep extensions with various arrangements
close-grip bench - 135x10, 135x8, 135x10
dips - first set got 10! I was happy - followed with 6 and 6 to finish workout

[6SpeedTA95]

:cool:

[Apollo]

lol brosef

I hear you on the chicken breast. I need to get some lean ground beef too. What's with the grapes? Any reason on them or do you just like them? I would have thought the sugar would have been a no-no on a low-carb diet.

Nice to see someone starting off with incline bench too.

[thomez]

I just like grapes (like, a lot), and they were on sale recently so I'm trying to eat them before they get old. On a low-carb day I'm still supposed to have 3-4 servings of fruit so it isn't too bad.

I alternate my bench - one week I start flat (and go heavy flat, light incline) and then one week I start incline (and go heavy incline, light flat).

[Apollo]

I just like grapes (like, a lot), and they were on sale recently so I'm trying to eat them before they get old. On a low-carb day I'm still supposed to have 3-4 servings of fruit so it isn't too bad.

I alternate my bench - one week I start flat (and go heavy flat, light incline) and then one week I start incline (and go heavy incline, light flat).
Yeah well it's pretty hard to go heavy flat after you've done heavy incline or vice versa.

[thomez]

Tuesday March 11

Diet: High Carb day

Breakfast - whey with skim
10am - chicken breast and grapes
11:30am - chicken breast, broccoli and cheese, grapes
2:30pm - half a chicken breast
PWO/Dinner - Chipotle burrito bowl, double chicken
Snack - MetRx protein bar (after a beer with buddies)

Workout: Leg day

Squats - warmup then 5x5 @ 275, working on depth (did a couple extra reps in there just because)
Leg press - 100 reps of 290 (took 3 sets)
leg extensions, 3 sets of 20
calf raises, 2 sets of 20

legs were absolutely spanked after this workout today, especially the leg presses at that number of reps...

[thomez]

Wednesday March 12

Food:
Breakfast - glass of skim
9am - half a chicken breast
11:30am - chicken breast and 2 bowls of some kind of casserole my students made
6pm dinner - 4 pieces of dark meat chicken and a cup of yogurt
10:30pm before bed - cup of yogurt

I really need to get some whey, I'll have to order some. Probably get some ON chocolate whey again.

Workout:
1 hour indoor soccer

Legs felt nice and used up today, that leg workout yesterday was a good one (http://www.1fast400.com/?products_id=5862).

[thomez]

Thursday, March 13

Food: Hi Carb day

Breakfast - glass of skim and a cup of low fat yogurt
9am snack - chicken breast and a cup of pineapple tidbits
lunch - chicken breast, cup of no-fat yogurt with granola and an apple
pre-WO- large strawberry/banana smoothie with a scoop of their protein
PWO/dinner - chicken breast, half a can of corn, cup of yogurt
before bed - cup of no-fat yogurt

Workout: Back and Biceps

Deadlifts - warmup, 315x5, 425x4, 435x3, 455x1, 225x20
1-arm rows - 3 sets of 10 with 75lb dumbell
tear-down set on the lat pulldown machine
various seated cable rows
pullups - couple sets of 4 or 5, I suck at pullups :o
incline bench dumbells curls, 40x10, 40x10, 35x10, 30x10
seated preacher curls 50+bar x 10, 30+bar x 12
standing curls 30+bar x 20, 30+bar x 20

legs were still pretty worn out from Tues/Weds so I'm sure with fresh legs I could get at least 475 on deads now - probably could have done the 455 for a second rep but didn't want to get too crazy :hs:

I'll be ordering some protein tomorrow, I'm worried I haven't got enough in me the last couple days.

[thomez]

Friday March 14

Food: Low-carb day

breakfast- glass of skim, cup of yogurt
9am - cheeseburger and an orange
lunch - chicken salad (half a chicken breast), an orange, cup of yogurt
no pre-WO meal today
PWO/dinner - cheeseburger, half a can of corn, cup of yogurt
before bed -

note: when I say cheeseburger I mean about a 6-7oz slab of 93/7 ground beef with a slice of colby-jack cheese on top, no bun or anything like that

Workout: Shoulders and Abs

Front dumbell raises
Side dumbell raises
Side raises on cable
Shoulder press on the Smith machine, 45lb plate on each side, bunch or reps
Nautilus shoulder press machine
decline situps with 4lb ball
oblique work on the decline bench with the 4lb ball
weighted crunches on the cable machine

[thomez]

Down to 196 as of this morning, lost 2lbs a week for the past 2 weeks. Good pace.

[thomez]

Saturday, March 15

Food:
Breakfast - 3 eggs scrambled with hot sauce (http://www.1fast400.com/?products_id=70), cup of no-fat yogurt
Snack - cheeseburger
late Lunch/pre-wo - cheeseburger, cup of yogurt
PWO - 4 scrambled eggs, cup of no-fat yogurt

Workout:
2 hours of indoor soccer

[thomez]

Sunday March 16

Food:
breakfast - 4 scrambled eggs, cup of low-fat yogurt
snack - small bowl of low-fat ice cream
lunch - dozen leftover chicken wings
dinner - cheeseburger, cup of oranges, non-fat yogurt
before bed - non-fat yogurt

Workout: None, off day

[thomez]

Monday March 17

Food:
breakfast - 5 scrambled eggs, sprinkle of cheese, cup of yogurt (late breakfast, had to catch up a bit)
lunch - cheeseburger
snack/Pre-wo - 2 oranges (I was hiking so I didn't have much to choose from)
postWO/dinner - 4 scrambled eggs with some ham and a sprinkle of cheese, with hot sauce of course - plus a cup of yogurt
before bed -

Workout: Chest/Tris day
warmup set of 135x10 on the incline
warmup set 135x10 on the flat bench
flat bench - 205x8, 205x8, 215x6, 225x5, 135x12
did another light set of incline, 135x10
cable pushdowns - 170x10, 180x10, 190x10, 200x8, 170x15
one-arm tricep isolation work with the cables
cable flys and crossovers
dips - set of 12, set of 8, set of 6
close-grip bench - 135x10, 135x8, 135x8
nautilus fly machine, nautilus bench press machine

also hiked probably about 4 miles today, in the snow

ordered protein today, have a 5lb tub of ON gold standard and a 2.5lb tub of Muscle Milk coming along with a big tub of waxy maize :bowdown:

[thomez]

Tuesday March 18

Food:
late breakfast - 5 scrambled eggs with a sprinkle of cheese and hot sauce (http://www.1fast400.com/?products_id=70), cup of yogurt
lunch - cheeseburger and an apple
pre-wo - cheeseburger
post-wo - Chipotle burrito bowl, double chicken
before bed -

Workout: Leg Day
Squats - warmup sets with 135 and 225 - 275x5, 275x5, 315x5, 315x5, 225x10
still working primarily on depth and form but getting there, buddy says form is much improved, just need a lil more depth
Leg Press - 490x10, 600x10, 600x8, 200x50
Calf raises - 2 sets of 20

legs feel nice and used up

[thomez]

Wednesday March 19

Food:
late Breakfast - 4 eggs + some eggbeaters with ham, cheese and mushroom omelette, cup of yogurt
lunch - cheeseburger and a can of potato soup
pre-WO - apple
post-WO/dinner - chicken breast and a cup of yogurt
before bed - cup of yogurt

Workout:

between breakfast and lunch I played about an hour and a half of basketball, light intensity but I got some sweat going

Shoulders:
dumbell shoulder press - 60x12, 65x10, 65x10, 60x12
standing upright rows on the cable machine
shrugs - did some on the smith machine, I didn't like that much so did a couple sets with dumbells also
front raises with 20lb dumbells, 4 sets of 10
lateral raises with dumbell and 2 sets on the cable machine
rear delt rows, seated with rope on cable machine - 3 sets

1 hour of indoor soccer after dinner, good cardio

[thomez]

Thursday March 20

Food:
breakfast - 5 scrambled eggs with a lil cheese and hot sauce, cup of yogurt
lunch - half a rack of baby back ribs, cup of baked beans, side of mashed potatoes (aunt took me to lunch, so I cheated on her dollar)
preworkout snack - cup of yogurt and an apple
post-WO/dinner - 5 scrambled eggs, lil cheese, hot sauce, fat free yogurt cup
before bed - non-fat yogurt

Workout: Back/Biceps

Deadlifts - 135x6, 245x5, 335x2, 385x1, 425x1, 465x1, 475x1 :bowdown: 245x10
my buddy struggled like hell with 485 so I opted to stick with 475 but I got it without too much trouble so I'm sure I could have done the 485, I just didn't want to see his competitive ass kill himself with 490 :hs:
pullups - set of 6, set of 5, set of 5, set of 4
seated rows (pulling down like a lat pulldown) with 295 on the cable machine, 3 sets
seated rows - 3 sets
1 arm rows - 3 sets
lat pulldown machine - 2 sets
incline bench curls - 35x10, 35x10, 30x10
preacher curls - 2 high rep sets
standing curls - 2 high rep sets

pumped about the deadlift today, fucking pumped

[thomez]

Friday, March 21

Food:
breakfast - 5 scrambled eggs, lil cheese, hot sauce, cup of yogurt
lunch - chipotle double chicken burrito
PWO/dinner - cheeseburger, half a chicken breast, cup of yogurt
before bed - cup of yogurt

Workout:

hiked about 5 miles today, shitty hilly and muddy terrain

gym - arm day with my friend (basically just there to get an idea of what he might be doing different since I usually do bis and tris on my own)

25 dips
tricep pulldowns
skull crushers
curls with a straight bar + band
seated incline curls

[Apollo]

can i has a cheeseburger?

[thomez]

can i has a cheeseburger? you deadlift 475 and I'll fucking mail you one

get it on video :eek3:

[Apollo]

you deadlift 475 and I'll fucking mail you one

get it on video :eek3:

Alright. I'll try tomorrow.

[thomez]

you must wear a sign that says "I heart thomez" as you do it :mamoru:

[thomez]

well I'm not going through the details but let's just say I ate like shit over the course of this Easter weekend, but it was a holiday

back at it tomorrow :)

[thomez]

Monday, March 24

Food:
breakfast - 4 scrambled eggs with a lil cheese and hot sauce, cup of yogurt
9am - cheeseburger
lunch - chicken breast, cup of yogurt, apple
pre-WO - Clif Builder protein bar
post-WO/dinner - 5 scrambled eggs with cheese and hot sauce, yogurt with granola
before bed -

Workout: Chest/Tris
Incline Bench - warmup 135x8, 190x8, 190x8, 195x8, 205x5, 205x5 :bowdown:
Flat Bench - 185x8, 185x8, 135x12
Flat bench flies with 25 and 30 pound dumbells
cable flys, cable crossovers
incline chest press
bench press machine
4 sets of dips - 10, 8, 8, 8
tricep extensions - single arm
tricep pushdowns
dumbell kickbacks

very happy with the incline numbers today even with triceps still a little spent from Friday :)

[thomez]

Tuesday March 25

Food:
breakfast - 4 scrambled eggs, lil cheese, hot sauce, cup of yogurt
snack - cheeseburger, cup of yogurt
lunch - bunch of pizza on a field trip with my students :wtc:
pre-WO - skipped today because of size of lunch
post-wo/dinner - chipotle burrito bowl, small
before bed - 1 scoop of Muscle Milk with about a cup and a half of skim milk

Workout: leg day
Squats - couple warmup sets of 135, 225x8, then 4 heavy sets - 315x5, 315x6, 315x5, 315x10 - 2 quick cool down sets with 135x a bunch of reps
leg press - 600x10, 600x5, 490x10
leg extensions - 3 sets of 20 at 110lbs
seated calf raises, 3 sets

[thomez]

Wednesday March 26

Food:
breakfast - 4 scrambled eggs, lil cheese, hot sauce, cup of yogurt
snack - bowl of my ground beef - brown rice - salsa combo
lunch - bowl of beef/rice/salsa combo, half a chicken breast, cup of yogurt
pre-WO - MetRx Protein Plus bar
dinner - cheeseburger, cup of yogurt
before bed - 1 scoop of Muscle Milk with a cup of skim

Workout: Bis, Core and Cardio
5 sets of 20 - incline curls with 20lb dumbells (this got some blood flowin')
couple sets of hammer curls, standing curls, barbell curls
ab work - decline crunches and oblique twists with 6lb ball
cardio - 20 minutes on the treadmill, mostly walking and getting my legs loose, couple sessions of jogging (progressively increasing speed) for 2 minutes, finished with a 1 1/2 minute sprint. Semi-sorta an HIIT thing for a guy that squatted the previous day :o

1 hour of indoor soccer, good cardio :bigthumb:

[thomez]

Thursday, March 27

food:
breakfast - ON whey shake with skim, cup of yogurt
8:30am snack - Clif builder bar, cup of yogurt
lunch - chicken patty with hot sauce, corn, broccoli, small cup of yogurt, cup of pineapple tidbits
pre-WO - bowl olean beef, rice, salsa combo
post-wo - 1 scoop of waxy maize then an ON whey shake with skim
late dinner - 3 scrambled eggs, Muscle Milk shake with water

Workout: Back day
Plate pulls - (deadlifts standing on a 100lb plate, about 3 inches thick or so) - 245x5, 335x5, 335x5, 335x5
3 sets of t-bar rows
3 sets of seated rows on the cable machine
pullups - couple sets of 5
1-arm rows - 3 sets w/70lb dumbells
negative pullups (buddy pulling me down) - 2

my legs were pretty spent today so the plate pulls were almost all lower back :o

[thomez]

So I haven't updated in a few days...

Friday I did shoulders, core, and cardio
Satuday I started getting stick but still played about 2 1/2 hours of soccer
Sunday I didn't leave the house, ill
Monday I didn't leave the house, ill (I think I have a sinus infection)

Tuesday, April 1

Food:
breakfast - Muscle Milk shake
9am - cup of yogurt
lunch - chicken breast and a cup of yogurt
pre-WO - dozen wings from BW3's
post-WO - burrito bowl from Chipotle
before bed - cup of yogurt

workout:

felt like crap in the gym today but tried to still do a little bit

flat bench - warmup, 185x8, 205x8, 185x10, 185x8, 135x12
incline bench - repped out 135 for 3 sets
cable flies, tricep extensions
squats - warmup, 5 sets of 225x5 working on going to parallel or below it every rep
leg press - 400x10 for 4 sets
straight leg deadlifts - 3 sets

[thomez]

Wednesday, April 2

food:
breakfast - muscle milk shake with skim
snack - bowl of chicken/rice/salsa and a cup of yogurt
lunch - protein bar, apple and a cup of yogurt
pre-WO - bowl of chicken/rice/salsa
post-WO - ON whey shake with water
dinner - 4 scrambled eggs with a lil cheese and hot sauce
before bed - muscle milk shake with a lil skim

wow I had 7 meals today :eek3:

Workout: biceps, core, cardio
incline bench curls - 35x10, 40x10, 35x10, 45x5
standing curls with 30lbs dumbells, 3 sets of 10
straight bar standing curls - 50+bar, 3 sets of 10
decline bench crunches, decline bench twists
ab pulldowns on cable machine
1 hour of indoor soccer for cardio

[thomez]

Thursday, April 3

food:
breakfast - 4 scrambled eggs, cup of yogurt
snack - cheeseburger and a cup of yogurt
lunch - chicken/rice/salsa, cup of pineapple chunks, cup of yogurt
pre-WO - 6 boneless wings from BW3 (damn girls = eating bad :o )
post-WO - apple and a whey shake with water
dinner - cheeseburger
before bed - cup of yogurt

workout: back day
deadlifts - warmup, then used heavy band and worked on exploding from the bottom with 135, 225, 315 and the band - all sets of at least 5
deadlifts, no band - 405x4, 405x3, 225x10
standing barbell rows with 135, 2 sets
cable rows, bunch of sets
pullups - maybe 10 total (hard to do after doing biceps yesterday)
lat pulldown machine - 2 sets to burn out the upper back before leaving

overall good workout, legs still spanked from Tuesday and then soccer Weds

[thomez]

Friday, April 4

food:
breakfast - muscle milk shake with skim
9am - cheeseburger
lunch - bowl of beef/chicken/rice/salsa combo, apple, cup of yogurt
post-WO - ON whey with skim
dinner - dozen chicken wings
before bed - cup of yogurt

Workout: arms and shoulders
close grip bench - repped 135 out a couple sets, did a set with 155 - hurt wrists more than tris
dips - 20xbw, 10xbw+45, 8xbw+45
pushdowns on cable machine, 3 sets
barbell curls - 3 sets with 95lbs
incline bench curls - 3 sets of 10 with 30lb dumbells
cable machine curls with straight bar, 4 sets
forearm work
front and lateral raises with 20lb dumbells, 2 sets each
cable lateral raises, 2 sets
overhead press nautilus machine, 2 heavy sets and a burnout set

great workout today, arms were spent

[thomez]

Saturday, April 5

don't remember exactly what I had for breakfast, I think I had a muscle milk shake and a banana or something, lunch was 2 chili dogs, no bun, chili-cheese fries ( :o ) with mom and grandma, dinner was leftover chicken wings, after soccer I had a muscle milk shake and a light beer at the bar

workout - 2 hours of soccer

[Apollo]

thomez how's the weight coming?

[thomez]

thomez how's the weight coming?

scale says 192.6 as of a minute ago

[thomez]

Monday, April 7

Food:
breakfast - 3 or 4 scrambled eggs (I scrambled a dozen yesterday, only used half the yellows, gotta cut calories)
8:30am - cheeseburger and a cup of yogurt
lunch - plate of beef/chicken/rice/salsa mixture and an apple
post-WO - ON whey with smaller than normal amount of skim and a banana
dinner - cheeseburger, vanilla yogurt with peanut butter granola

trying to cut calories some since I've seemed to hit a plateau in weight loss lately, just need to be more dedicated to eating clean, not cheating, and not eating when I'm not really hungry

Workout: Chest/Tris
flat bench - warmup with 135, 205x8, 225x6, 245x3, 205x6, 185x8
incline bench - repped out 135 for 3 sets
cable flys from top and from bottom
incline bench flys with 25lb dumbells, 3 sets (felt really good, haven't done that movement in a while)
1 arm tricep extensions with the cable, 3 sets
pushdowns on cable machine, 3 sets
dips, 3 sets to failure (I think something like 10, 8, 8)

[thomez]

I should also note I've basically quit the carb cycling and just went back to my paleo-diet - just meat, dairy, fruits, veggies, plus brown rice for a healthy whole grain carb

gonna see how that goes since I've had success keeping it as simple as possible and using common sense with what I eat

[thomez]

Tuesday, April 8 - weighed in at 191 this morning :bowdown:

food:
breakfast - muscle milk with whey and 3 or 4 scrambled eggs (woke up hungry as hell today)
snack - cheeseburger and a cup of yogurt
lunch - plate of chicken/ground beef/rice/salsa and a banana
pre-workout - small cup of pineapple tidbits
post-workout - chipotle burrito bowl, double chicken
before bed - haven't got there yet but I'll probably just have a little yogurt to keep the metabolism going

workout:

squat rack press - don't know the exact name of this - bar starts on the pins, you get under it and press it to full extension, pause a few seconds, then set it back on pins and repeat - total movement of maybe 8 or 10 inches? something like that

245xbunch, 335xbunch, 425x about 10, 515x4, 605x1 - god damn that was heavy, so hard to maintain balance and keep the back tight but so awesome to move over 600 pounds :bowdown:

squats with 135 - 3 sets working on depth and explosiveness

leg press - 600x8, 600x10, 690x5

leg extensions - 110x20, 110x18, 110x16

[killafornia]

great job sticking with this man

[thomez]

great job sticking with this man
thanks

I weighed in at 191 again this morning so yesterday was no fluke. :)

[thomez]

Wednesday, April 9

Food:
breakfast - 3 or 4 scrambled eggs (half just whites) and a banana
snack - cheeseburger and a cup of yogurt with peanut butter granola in it
lunch - 1 serving of whole grain pasta and half a cheeseburger
pre-workout - cup of pineapple tidbits
post-workout - 1 1/2 scoops ON whey with skim
dinner - 1 serving of that whole grain pasta with ground beef mixed in - plus an apple
before bed - cup of yogurt

7 meals today and still probably right around 2000 calories... that has to be good for the metabolic furnace :bowdown:

workout: shoulders, core and cardio
dumbell press - no spotter so I did 55lb dumbells for 2 sets of 12 rather than heavier
front and lateral dumbell raises - 2 sets of 10
overhead press nautilus machine - 2 sets with inside grip, 3 sets with outside grip
shrugs - 3 sets
decline crunches with 6lb ball - 2 sets of 20
oblique twists with 6lb ball on decline - 2 sets of 25
leg raises using big ball you lay on - 3 sets
oblique side bends with 25lb plate - 3 sets

cardio - 1 hour of indoor soccer

[thomez]

Thursday, April 10

food:
breakfast - 3 or 4 eggs, half whites half yellows and a banana
snack - half a cheeseburger and a cup of yogurt
lunch - chicken caesar wrap with non-fat honey dijon, cup of carrots, cup of pineapple tidbits
pre-workout - MetRx Protein Plus bar
post-workout - scoop of ON whey with 250ml of skim
dinner - cheeseburger

not feeling too hungry so I won't have anything before bed

workout: back and core
leg raises - 3 sets of 10
side to side leg raises - 1 set of 12
oblique side bends - 2 sets of 20 with 25lb plate

deadlifts for warmup and form work - 135xbunches
rack pulls (bottom pin) - 245x5, 335x5, 425x3, 515xfailed (got it above the knees and couldn't push hips through to finish) - 335x5, 335x5 explosively pushing hips through
bent over barbell rows - 135x10, 3 sets
pullups - probably did 15 or 20 (3 or 4 sets of 5)
seated cable rows with rope - 3 sets @ stack
t-bar rows - 90lbs - 3 sets working on form, keeping back tight
face pulls with rope on cable machine - 2 sets
lat pulldown machine - 2 sets
seated cable rows with bar - 2 sets

[thomez]

Friday, April 11

food:
breakfast - muscle milk shake with skim
snack - chicken breast and a cup of yogurt
lunch - half a chicken breast, half a can of corn
pre-workout - cup of pineapple tidbits
post-workout - banana in the car on the way home, whey with skim at home
dinner - about 4 scrambled eggs and a cup of yogurt

workout: bis and tris
skull crushers - curl bar (I think these are 25lbs?) plus 50lbs - set of 15, 20, 15 reps
standing curls with same curl bar and weight - 2 sets of 15, 3rd set to failure at 13 reps
cable pushdowns with bar - 3 heavy sets
incline bench curls - 40x10, 40x8, 30x12
single arm tricep extensions on cables - 2 sets
dips - 12, 11, 8
barbell curls - 75x10, 85x8
standing dumbell curls - ton of reps to failure with 25lbs, great pump
one arm tricep extensions for a ton of reps to failure, great pump

my arms had veins sticking out all over today after such a good pump :bowdown:

[thomez]

Saturday, April 12

food:
breakfast - big ham/cheese/mushroom/tomato omelet and a cup of yogurt
lunch - 2 chili/cheese dogs with no bun and some chili cheese fries (cheat meal with my lil cousins, lol)
late-night after soccer food - about 3/4 serving of Muscle Milk (scoop and a half) with skim

workout:
2 hours of soccer, good cardio

[thomez]

Also, weighed in at 190.00 this morning :)

[Narcissus]

:coold: keep it up, do work

[Apollo]

Saturday, April 12

food:
breakfast - big ham/cheese/mushroom/tomato omelet and a cup of yogurt
lunch - 2 chili/cheese dogs with no bun and some chili cheese fries (cheat meal with my lil cousins, lol)
late-night after soccer food - about 3/4 serving of Muscle Milk (scoop and a half) with skim

workout:
2 hours of soccer, good cardio

lol @ edu omelet

[thomez]

Sunday, April 13

Food:
breakfast - Muscle Milk with skim
snack - apple and a cup of yogurt
lunch - 2 small cheeseburgers and a cup of grapes
dinner - Chipotle burrito bowl courtesy of mom ftw

No workout, rest day - tris still sore from Friday ftw

[Apollo]

Sunday, April 13

Food:
breakfast - Muscle Milk with skim
snack - apple and a cup of yogurt
lunch - 2 small cheeseburgers and a cup of grapes
dinner - Chipotle burrito bowl courtesy of mom ftw

No workout, rest day - tris still sore from Friday ftw

rest day? pussy

[thomez]

lawl, I almost never workout on Sundays, gym closes early and I have to do work around the house and shit :o

[Apollo]

lawl, I almost never workout on Sundays, gym closes early and I have to do work around the house and shit :o

i love working out on sundays because there are less people.

friday night is good too.

[thomez]

Friday nights are indeed good

Sundays the gym closes at some stupid hour, like 1 or 2 in the afternoon... by the time I get up and have breakfast and try to do something around the house or get motivated to go, they are closed up.... blah.

[thomez]

Monday, April 14

food:
breakfast - muscle milk shake with whey
snack - banana and a cup of yogurt
lunch - plate of ground beef, brown rice, and salsa and an apple
pre-workout - MetRx Big 100 protein bar
post-workout - scoop of ON whey with water
dinner - big double cheeseburger and fries with my dad - haven't seen him in over a year so it was an occasion to eat something tasty :hs:

workout: chest and tris and a lil core
incline bench - warmup with 135, 185x6, 195x5, 135x10, 135x12 - couldn't put up any weight because my freakin tris were still sore from Friday :( no more skull crushers on Fridays lolz
cable flys - 3 sets normal, 3 sets from the bottom, 2 sets high
incline bench dumbell flys - 3 sets
skull crushers - 50+bar, 3 sets
cable pushdowns - 3 sets
one-arm cable tricep work - 3 sets
dips - 10, 8, 5 to failure each time, tris were spent
repped out some flys on the fly machine to get that final burn in before leaving
decline bench crunches - 2 sets
oblique side bends - 3 sets
oblique twists on the decline bench - 2 sets

[thomez]

Tuesday, April 15

food:
breakfast - Muscle Milk with skim (almost out of MM, need to order my ON 100% Casein)
snack - MetRx protein bar
lunch - ground beef/brown rice/salsa combo, cup of yogurt, about 15 grapes
pre-workout - 8 chicken wings, 4 hot, 4 bbq
post-workout/dinner - MetRx protein bar and a banana
before bed - cup of yogurt

Had to eat on the go a little today because of work and because after my workout I went and played disk golf with my buddy. I didn't want to wait until after I got home to eat dinner so I bought that 2nd protein bar at the gas station and ate a banana I had in my lunchbox. Got my post workout protein and carbs, I guess that's all that matters in the long run.

workout: leg day
squats - warmup 135x2 sets, 225x2 sets - 315x5 not deep enough, 275x5 better depth, 275x5 decent depth - still struggling with form, not keeping my back tight, not staying on my heels - squats are my most frustrating thing to do for sure because of struggling with form :(
leg press - 600x10, 600x8, 200x50
calf raises and calf extensions on leg press - good burn

probably going to do some core work here at home before bed, also walked 18 holes of disk golf if that counts for anything :mamoru:

[thomez]

189 this morning

[Narcissus]

189 this morning
:h5:

and :h5: for being the only other guy to have made it to april updating the log

[thomez]

:h5:

Wednesday, April 16

food:
breakfast - about half a Muscle Milk shake with skim and a banana
snack - cheeseburger and an apple
lunch - plate of ground beef/brown rice/salsa with hot sauce and a cup of yogurt
pre-workout - cup of pineapples, couple grapes and 2 Newcastle beers :oopsie:
post-workout/dinner - MetRx Colossal protein bar
before bed - nothing

Another semi-hectic day for eating. After work we went out to a bar kind of place for my coworker's birthday and I had 2 Newcastle's .... couldn't say no for free. That's 300 calories so I just had the protein bar for dinner trying to keep my daily total down.

Workout: Shoulders and Cardio
Lateral raises - 3 sets of 12 with 20lb dumbells
Lateral cable raises - 3 sets
Shoulder Press machine - 2 good sets
front dumbell raises - 2 sets
Shrugs - 1 hard set

Didn't have much time today but made the most of it. Had to get home and get my shit ready and go to soccer, which was the cardio - 1 hour of soccer, good amount of running, heavy sweat. Also walked the dog when I got home :mamoru:

[Apollo]

damn thomez u rocking the casbah

[Apollo]

btw your shoulder day SUCKS


here is mine:
barbell overhead press
seated dumbbell shoulder press
cable crosses
rear delt cable thing
dumbbell military press
standing lateral raises
+ some more if i feel like it

Lawlz

[thomez]

lawl, my shoulder day is normally more intents but I was in a massive hurry

I also did face pulls (rear delts) and forgot to list them.

[thomez]

187.8 this morning

[thomez]

Thursday, April 17

Food:
breakfast - ON whey with skim
snack - Clif builder bar and an apple
lunch - plate of ground beef, brown rice and salsa and a cup of yogurt
After work - large strawberry-banana smoothie with a lil scoop of protein
Preworkout - cup of pineapple tidbits
post-workout- whey with water and a spoon of natty peanut butter
dinner - cheeseburger and a cup of yogurt

Workout: back and core
deadlifts - we warmup with 245 now, LOL
335x2, 425x3, 455x1, 425x1 - no leg power at all :o
pullups - about 20 or 25
Seated cable rows with rope - 3 sets with the stack
Also 3 sets with bar instead of rope
lat pulldowns - 3 sets
rear delt machine
decline situps with 6lb ball - 2 sets
oblique twists on decline bench with ball - 2 sets
oblique work with 25lb plate - 2 or 3 sets

Core had a great burn, back was meh... Legs not doing shit on deads pisses me off, might have to take a Weds off soccer to see them function and get decent form when going heavy.

[Narcissus]

warming up with my DL workset I see :squint:

[thomez]

warming up with my DL workset I see :squint: lol it's kinda goofy, we put 2 100 pound plates on there and people look at it like "wow, that's kinda heavy" and we're just warming up :o

[thomez]

Friday, April 18

food:
breakfast - ON whey with skim
snack - banana
lunch - 12 boneless wings
pre-workout - Clif Builder protein bar and a Dannon Light & Fit smoothie thing
post-workout/dinner - Chicken-bacon wrap with honey mustard at Subway

kind of ate shitty but not that bad I guess, just on the go and not my typical homemade stuff as much

workout: bis, tris, core
incline db bench curls 35x10, 40x10, 40x10
standing db curls - 35x10, 45x5
hammer curls - 30x10 just did 1 set
standing bb curls - 75x10, 85x10, burnout 65x12
one-arm tricep extensions - 3 sets
tricep pushdowns with bar - 3 sets
dips - 10xbw, 10 or 12 with a plate, about 8 with a plate, 10xbw
leg raises - 3 sets of 15
decline bench situps - 2 sets of 20
decline bench twists - 2 sets between 30 and 40
oblique work with 25lb plate - 1 set of 20 each side

other activities for the day included hitting a jumbo bucket of golf balls and a bunch of swings in the batting cages - getting ready for golf and softball seasons! :)

[thomez]

weekend summary:

ate too much junk food, took in too many calories, drank 3 beers Sat night but also played 2 hours of soccer Saturday night and ran my ass off

back to the strictness tomorrow

[thomez]

Monday, April 21

food:
breakfast - 1 scoop ON whey with water
snack - MetRx Colossal bar
lunch - cheeseburger, an apple and a cup of yogurt
pre-workout - cup of pineapple tidbits and half a MetRx protein bar
post-workout - the 2nd half of the MetRx protein bar
dinner - pretty huge chicken breast and half a can of corn

Workout:
flat bench - warmup, 185x5, 205x8, 205x8, 225x4, 195x8
incline bench - 135x10, 135x10 135x10
incline bench db flys - 25'sx12, 30'sx12, 30'sx12
cable flys from bottom and from top
skull crushers - 50+bar for 3 good sets, repped it out like a close grip bench after each set, great burn on the tris there baby
one-arm tricep cable work - 3 sets
tricep pushdowns - 3 sets
dips - 6, 5, 4 - damn my tris were worked :rofl:
pec machine - 2 sets of 25 to get that final pump in :bowdown:
decline bench situps - 2 sets of 20
decline bench twists - 2 sets of 40
oblique work with 25lb plate - 2 sets

did some HIIT on the treadmill today after all that for 20 minutes, 1.75 miles I think it was, walked, ran, walked, ran, that kind of thing - worked up a good sweat

also went to the park and played catch for a while, probably burned 13 calories doing that :rofl:

[thomez]

Tuesday, April 22

food:
breakfast - ON whey with skim
snack - cup of yogurt and a banana
lunch - cheeseburger, an apple, and a cup of pineapple tidbits
pre-workout - dozen wings at BW3's
post-workout - scoop+ of ON whey with water and a banana
dinner - chicken breast and half a can of corn

workout: biceps, legs, some cardio
incline bench curls - 3 sets of 10 with 35lb db
bb curls - 95x8, 95x8, 75x12, 75x12
standing db curls - 2 sets of 10 with the 35lb db
squats - warmup, 225x5, 225x5, 275x5, 275x5
front squats - 185x5, 185x5 then a regular set of squats 135x12 or 15
leg press - 600x10, 600x10, 200x50

had softball practice today (I play center field) so I got in some short sprints while chasing the ball around, we'll call that cardio :mamoru:

weight today before dinner was 187.4 so good to see I'm not up any after a weekend of bad eating... gotta keep working my ass off.... I wanna see the mid 170's soon

[thomez]

Wednesday, April 23

food: I forgot to type this in last night so memory is a little fuzzy on when I ate what, but here's what I ate total as best as I can recall

1 apple, 1 banana, 1 ON whey shake with skim, 1 ON whey shake with water, 1 cup of pineapple tidbits, 1 chicken breast, 1 cup of yogurt, 1 fried chicken leg, 1 jo-jo potato, bowl of strawberry yogurt with some strawberry granola on top

workout: shoulders and cardio
overhead press on smith machine - 90x12, 140x12, 160x10, 90x12
upright row on cable machine - 3 sets
lateral db raises - 2 sets
front db raises - 2 sets
rope pulls on cable machine - 3 sets
overhead press machine - 3 sets - teardown

1 hour of indoor soccer for decent cardio

[thomez]

Thursday, April 24

Food:
breakfast - 3 or 4 scrambled eggs, mostly whites
snack - banana
lunch - chicken wrap with fat free honey mustard, cup of cream of chicken soup, little bit of carrots and a cup of pineapple tidbits - free LOL
postWO/dinner - about a 12oz cheap ass steak I made with an ON whey shake w/ skim

Workout: back, chest and core
deadlifts - warmup, 315x5, 405x3, 425x2, 455x1
pullups - couple small sets
Seated cable rows - 3 sets
Band pulldowns - 3 sets
lat pulldown machine - 3 sets
Cable crossovers - 3 sets
cable flys high and low
decline situps - 50
oblique work with 25lb plate - 3 sets

good workout but legs were again spanked trying to deadlift... I'm gonna take a Weds off soccer and go heavy again soon, maybe hit 500

[thomez]

Friday, April 25

food:
breakfast - banana
snack - cup of yogurt
lunch - chicken breast and pineapple chunks
pre-workout - bowl of ground beef, brown rice and salsa - apple
dinner - most amazing meal ever of all you can eat meat

see thread http://forums.nonewbs.com/showthread.php?t=21836

workout - bis, tris, cardio
curls with curl bar + 50 and a band - that's tough work
barbell curls - 95lbs - 3 sets
superset of standing db curls and hammer curls - 3 sets of 10 each with 20lb dumbell
dips - 3 sets - 20, 14, 10
superset on cable machine of rope pushdowns and bar pushdowns - 3 sets

also spent 20 minutes on the treadmill, went 2 miles
started out doing HIIT then jogged the final 7 or 8 minutes
worked up a great sweat and maybe a little bit of that huge dinner :bowdown:

[thomez]

Saturday, April 26

food:
breakfast - banana
snack - cup of yogurt, cheeseburger
lunch - 2 cheeseburgers
snack - strawberry yogurt with strawberry granola
dinner - 2 bowls of homemade chili

chili was awesome - 1.5lbs of lean ground beef with a can of chili beans and a fresh tomato splashed with Frank's Red Hot wing sauce

workout - 1 hour of indoor soccer (weren't enough people for a 2nd game, boooo)

[thomez]

Sunday I ate leftover chili in the AM then had Chipotle for a late lunch, some ice cream and cake for my grandma's birthday, and then 2 hot dogs and a cheeseburger for dinner.

I did a small shoulder workout at the house consisting of 3 sets of overhead barbell presses, 3 sets of upright barbell rows and a few curls. All was done with the like 90 or 95lbs that is on my small bar.

[thomez]

Monday April 28

food:
breakfast - ON whey with skim
snack - 3/4 of a banana (some was bruised :wtc: )
lunch - cheeseburger, cup of yogurt, and an apple
pre-workout - EAS protein bar and a cup of pineapple tidbits
post-workout - scoop of ON whey with water
dinner - about a 10oz NY strip steak and a cup of yogurt

workout - chest and tris
bench - warmup, 185x6, 205x8, 225x5, 185x10, 135x12
incline bench - 135x10, 185x8, 205x3, 135x12
cable flys and crossovers
incline bench flys with 25lb dumbells - 3 sets
skull crushers - 60+bar for 1 set, only got about 6 or 7 then 50+bar repped out for 2 more sets, after each set I did a close grip bench with same weight until basically failure
one-arm tricep extensions with cable - 3 sets
dips - 10, 8, 6
tear-down set on fly machine

tonight I'll do some core work on my home decline bench and some pushups to keep the pump in my chest and tris

[thomez]

Tuesday April 29

food:
breakfast - ON whey with water
snack 1 - banana
snack 2 - small EAS Myoplex protein bar
lunch - cheeseburger, cup of yogurt, couple small pieces of peanut butter granola
pre-workout - dozen wings at BW3 while watching Manchester United and Barcelona :bowdown:
post-workout - apple
dinner/after softball practice - chicken breast with half a can of corn and half a bowl of strawberry yogurt

workout: legs/core and a lil cardio
squats - warmup, 225x5, 315x5, 315x5, 315x5 (maybe another set, can't remember) - 225xabout 8
hack squats on the smith machine - 225x5 for 3 or 4 sets
straight leg deadlifts with 50lb dumbells - 3 sets of 12
lunges with 30lb dumbells - 3 sets of about 12
calf raises on the leg press

going to do some core work at home before bed

also had about 40 minutes of softball practice running around the outfield for some minor cardio action

[thomez]

Wednesday, April 30th

food:
breakfast - ON whey with water
snack - banana and a cup of yogurt
lunch - chicken breast, half a can of corn, small sample of a bacon-cheeseburger cassarole my students made
pre-workout - large strawberry/banana smoothie with a scoop of whey in it
post-workout/dinner - Chipotle burrito bowl with double chicken courtesy of mom :)

workout: shoulders, bis, cardio, core
dumbell shoulder press - no spotter so went light, 2 sets of 12 with 55lb dumbells
barbell shoulder press - 95x10 for 3 sets
upright rows on the cables - 3 sets of 10
lateral raises - 1 set of 10 with 25lb dbs, 2 sets of 10 with 20lb dbs
front raises - 2 sets of 10 with 25lb dbs, 1 set of 10 with 20lb dbs
shoulder press machine - 1 set of 12 heavy, 1 burnout set of 15 lightened up
incline bench db curls - 40'sx10, 40'sx8, 35'sx10
barbell curls - 85x10, 85x10, 85x8
standing db curls - 2 sets of 15 with 30lb dumbells, big pump

cardio - 1 hour of soccer, good amount of running - also jogged around the block once after I got home because I wasn't really tired yet

core - 2 sets of 25 decline situps and 1 set of 25 each side of oblique side bends

I was looking a little vascular today with that bicep pump :bowdown:

Today was my last day on creatine for a while, going to see if I drop some water weight in the next 2 weeks to see where I stand as far as how much fat I still need to drop.

[thomez]

Thursday May 1

food:
breakfast - ON whey with water
snack - cup of yogurt and a banana
lunch - little bit of chicken breast, little bit of a fake bbq rib thing (made for sandwiches), a cup of Wisconsin cheese soup
pre-workout - MetRx Protein Plus bar and a sugar-free AMP, lol
post-workout/dinner - about .9lbs of some (good) cheap steak and some ON whey with water

workout: chest, back, legs, core, cardio .... big day I guess
db incline bench - 12x55s, 12x65s, 10x70s
incline bb bench to see if it worked - 10x135 was hard, lol - db's worked :o
incline bench flys - 3 sets
superset of 2 different pec machines for 3 sets

then I ran a mile on the treadmill

deadlifts - warmup, 335x5, 425x1, 385x3, 335x5, 245x10 - no legs to go heavier than 425
on a positive note I was informed that I did 475 last week not 455, I wasn't paying attention :rofl:
also pullups, rows, negative pullups, rear delt machine, lat machine

hip abductors and hip adductors - haven't done them in a long while

core work before bed - 50 decline situps and some oblique work

[thomez]

Friday, May 2

food:
amazingly awesome smoothie for breakfast - 1 scoop (1/2 serving) of Muscle Milk strawberry-banana, 1 banana, 4 strawberries and some strawberry yogurt
snack - banana
lunch - plate of ground beef, rice and salsa combo with a cup of yogurt
pre-workout - cup of pineapple tidbits and a protein bar
dinner - 2 1/2 bowls of homemade chili (see EDU forum for recipe and pics)

workout: bis and tris
incline bench db curls - 3 sets of 10
hammer curls - 2 sets of 10
standing db curls - 3 sets
preacher curls - 2 high rep sets
single arm tricep work on cable machine - couple sets of different movements
tricep cable pushdowns - 2 sets

made it a quick workout today because I had a rough day at work with 1.5 hours of physical work involved and was kinda tired out at the gym

picture of chili:

http://i43.photobucket.com/albums/e361/thomez2/chili2.jpg

picture of my arm from today:

http://i43.photobucket.com/albums/e361/thomez2/arm.jpg

[thomez]

Saturday, May 3

food:
breakfast - strawberry banana smoothie like Friday's, gonna have one again this sunday morning
lunch - 3 chili cheese dogs and some chili cheese fries with my mom and lil cousins
dinner - knew I ate a shitload of cals for lunch so I just had 3 lil chicken strips at DQ with my friends after soccer

workout - 2 sets of overhead presses and 2 sets of upright rows at home plus 2 hours of soccer with decent cardio, got my sweat on pretty good

[thomez]

Sunday, May 4

food:
strawberry-banana smoothie thing for breakfast
snack - MetRx protein bar
late lunch - 4 thighs and a couple jo-jo potatoes
dinner - another smoothie, damn they so good :yum:

might have some small snack before bed

no workout, took the day off, probably will do some core work here at home before bed though

[thomez]

Monday, May 5

food:
breakfast - muscle milk strawberry banana smoothie
snack - 1.5 oranges and a MetRx protein bar
lunch - cheeseburger and a cup of yogurt
pre-workout - apple
dinner - chipotle burrito bowl
snack - pretzel with cheese at a AA baseball game

workout: chest/tris
bench - 215x8, 215x7, 225x5, 185x8, 135x12, 135x12
incline - 135x8 for 3 sets
incline bench flys, flat bench flys
cable flys
pec fly machine teardown sets
1 arm tri extensions
tri pushdowns
dips - 10, 8, 4

[thomez]

Tuesday, May 6

food:
breakfast - strawberry banana smoothie
snack - MetRx protein bar and 1.5 oranges
lunch - 1lb steak and a cup of yogurt
pre-workout - banana
post-workout - apple and a PureProtein bar
after softball - lil bit of yogurt and a scoop of muscle milk made into a smoothie

ate more than normal today because I think my blood sugar was low, I was lightheaded as hell the whole afternoon until my post-workout meal

workout - legs and softball practice
leg extensions - 5 sets of 12-15
straight leg deadlifts - 3 or 4 sets of 8
leg press - 690x8, 690x5, 200x50
squats - 225x5, 185x8, 185x8

about 1.5 hours of softball practice after for a little bit of running in the outfield

[thomez]

183.4 this morning :bowdown:

[thomez]

Wednesday, May 7

food:
breakfast - MM smoothie
snack - MetRx protein bar and a cup of pineapple tidbits
lunch - 1.75 bowls of leftover chili and a cup of yogurt
pre-workout - chicken breast and an apple
post-workout - scoop of ON whey and some banana granola
dinner - cheeseburger
night time - MM smoothie without fresh fruit

workout: bis and shoulders
arnold press
incline bench curls
barbell curls
upright rows
shrugs
standing db curls
lateral raises
front raises
shoulder press machine
hammer curls

1 hour of indoor soccer for cardio and some core work at home (decline situps and oblique work)

that's all I can remember, I'm falling asleep :o

[thomez]

Thursday, May 8

food:
breakfast smoothie
snack - small protein bar and a cheeseburger
lunch - boneless wings from BW3s
3pm - leftover 6 boneless wings and a cup of pineapple tidbits
5pm/pre-WO - small protein bar and an apple
post-WO - banana and ON whey made into a smoothie with a scoop of natty PB
before bed - muscle milk and a lil yogurt made into a smoothie

I have a smoothie freakin' addiction, I need to eat some real food tomorrow :rofl:

workout: back/chest/core
deadlifts - warmup, 335x5, 425x2, 445x1, 385x3, 245x15
pullups
one arm cable rows
seated rows from high and low
lat pulldown machine

after getting home:
200+ pushups and core work while watching the Cavs game

ate a lot during the middle of the day so I slacked off on the calories in the evening to try and make up for it and never got hungry which was good

[thomez]

Friday, May 9

food:
smoothie
small protein bar
2 cheeseburgers
banana and a cup of yogurt
Muscle Milk protein bar
Chipotle burrito bowl
small protein bar

what a shitty day to try and eat healthy after having massive problems at work and being in such a rush....

workout: bis/tris/core
I got a good workout at work today, then went to the gym
one arm tricep extensions - 3 sets
tricep pushdowns - 3 sets
incline bench curls - 5 sets of 20
dips - 15/15/12
skull crushers supersetted with close bench - 2 sets
standing db curls - 3 sets

gonna do some core work here at home before bed

[thomez]

weekend - ate decent I guess although I had Chipotle twice, went to Applebees once and ate some iced cream cake for mother's day :o

no soccer on Sat night because I went to the Indians game for my friend's birthday

hopefully didn't gain anything over the weekend.... if I did I'll just have to work it off this week :)

[thomez]

Monday, May 12

food:
breakfast - 3 scrambled eggs (mostly whites) and a banana
snack - small myoplex bar
lunch - chicken breast with half a can of corn and a piece of free pizza
pre-workout - apple
post-workout - banana, ON whey with water
dinner - about a 12oz steak
snack - some kind of nut-filled protein bar, damn it was good
before bed - smoothie with Muscle Milk

my appetite - even after dinner - could not be stopped :o

workout - chest/tris
incline bench - warmup, 185x8, 205x8, 205x8, 185x8
flat bench - 135x10, 135x10 - tris are spanked lol
incline bench flys
incline bench db press
cable flys
one-arm cable tricep work
tricep pushdowns
dips
bench press machine

did a few minutes of core work before bed - just 2 sets on the floor

[thomez]

Tuesday, May 13

food:
breakfast - Myoplex bar and a banana
snack - MetRx bar
lunch - about 12oz of steak and a cup of yogurt
pre-workout - large strawberry-banana smoothie
post-workout - Myoplex bar and a banana
dinner - foot long sub from Subway

workout - legs
5 sets of leg extensions
straight leg deadlifts - couple sets with 225 but last rep was painful, hurt my lower left back muscle somehow - still in pain 9am weds
hack squats - 225 hurt my back so I did 135 for a few sets
leg press - 600x10, 600x8, 600x8
squats - 135x8, 225x5, 135x8 - light because of fatigued legs and hurting back

also had softball practice - doesn't hurt to run just to bend over

I think it's just a pulled muscle which will hopefully feel better soon

I called off work today to rest it :(

[Narcissus]

:bowdown: DO WORK

[thomez]

Wednesday, May 14

Food:
myoplex bar
myoplex bar
2 bowls of homemade chili
2 smoothies
small metrx bar

Workout:
1 lame game of soccer, no lifting - took a day off

I'll still hit everything appropriately this week but back is sore so no deadlifts tomorrow, just upper back.

[thomez]

oh snap I forgot to do this for Thursday

Thursday I did upper back only, no deadlifts although my back is feeling a lot better

different cable rows, lat pulldown machine, face pulls

pretty sure I ate pretty well except for a couple pieces of fried chicken, which is a weakness

[thomez]

Friday, May 16

food:
breakfast smoothie
some kind of protein bar
2 cheeseburgers and a cup of yogurt
post-workout - apple
dozen chicken wings with 5 cheddar cheese poppers

now for the bad part, I probably had about 10-12 alcoholic beverages including some kind of wine or champaign (sp?), a couple shots and the rest Dos Equis beer...

fail :(

workout: bis, tris, shoulders
seated db curls
arnold press
bb curls
upright row
one-arm tricep cable pulldowns
shrugs
overhead press machine
standing db curls

[Apollo]

cheeseburgers lol.

whats your weight at nigga?

and wtf exercises? that is a shitload for one day.

[thomez]

I'm at like 185 maybe, waiting on my Bronkaid to show up and start my EC stack with strict diet .... 170 here I come :x:

[Apollo]

I'm at like 185 maybe, waiting on my Bronkaid to show up and start my EC stack with strict diet .... 170 here I come :x:

holy fuck thomez, nice work.

You can see your delt separation coming along and you are getting that horseshoe in your tricep now. Looking lean bro.

wtf is EC stack?

[thomez]

thanks bro

EC is ephedra and caffeine

http://www.ephedra.demon.nl/stories/artik001.htm

[thomez]

Saturday May 17

food:
smoothie
chicken tenders and fried mushrooms
subway chicken/bacon wrap

lunch/dinner meals were high on calories so I just tried to not eat anything other than those

workout: 2 hours of soccer with very good cardio, ran my ass off :bowdown:

[thomez]

my scale says 182.0 this morning which is a relief, I thought I had gained back a couple pounds this past week with less cardio due to my back

it was probably just water weight that I took off at soccer last night

[thomez]

Monday, May 19

food:
smoothie
cheeseburger, cup of yogurt, oranges
apple pre-workout
scoop of whey with water post-wo
dinner was a chicken breast with whole grain cream of mushroom noodles
late night snack was a small 200 cal protein bar

workout: chest, tris, core, cardio
bench - warmup, 185x5, 215x8, 215x7 or 8, 225x5, 185x8, 135x15, 135x15
incline - 135x12, 135x12
db bench with 50's - 2 sets of 12
incline bench flys with 30's - 2 sets of 12
cable flys from top and bottom
pec machine
skull crushers
one-arm tricep pulldowns
tricep pushdowns with bar

cardio consisted of some running at the track in town, couple good laps and probably 3/4-1 mile total running. Ran one 1/4 mile in like 1:20 which is pretty good for my little short-legged fat ass, lol

going to do some core work on the floor before bed with some pushups as long as my lower back doesn't flare up again

[thomez]

ended up doing 150 crunches and 100 pushups before bed

[thomez]

Tuesday, May 20

food:
shitty protein bar (was out of yogurt to make a smoothie :( )
good protein bar
cheeseburger, oranges, cup of yogurt
smoothie from smoothie shop
banana and a protein bar
smoothie at home with Muscle Milk

workout: legs
leg press - 600x10, 690x6, 600x10, 400x20
leg extensions
straight leg deadlifts with dumbells
calf raises

also ran around at softball practice for an hour and a half or so

[thomez]

weight this morning was 180

[Apollo]

I DL'd 375 x 5 on my 2nd day of dling ever.

[thomez]

I DL'd 375 x 5 on my 2nd day of dling ever.

that's a good set

[Apollo]

that's a good set

yeah, when do I need a belt? I think my back is rounding when I do heavier sets.

[thomez]

I don't use a belt at all

the idea is to strengthen your lower back, a belt defeats that purpose

[Apollo]

I don't use a belt at all

the idea is to strengthen your lower back, a belt defeats that purpose

yeah but I think I am rounding it.

[thomez]

I round mine doing heavy sets too

you have to have a hell of a lower back to keep it flat doing 400+

[Apollo]

I round mine doing heavy sets too

you have to have a hell of a lower back to keep it flat doing 400+

that's why I am wearing a belt for heavy sets

[thomez]

that's why I am wearing a belt for heavy sets

rounding your lower back just means you are going to have to use those lower back muscles at the top of the lift to finish it off

they'll get stronger, just don't do anything that hurts

[thomez]

Wednesday, May 21

food:
smoothie
protein bar
apple
protein bar
chicken quesadillas with 2 woodchuck ciders
smoothie

workout: bis, shoulders, cardio
chin-ups, palms facing me
seated db curls
overhead db press
arnold db press
standing db curls
shoulder press machine
lateral raises
front raises
shrugs
hammer curls
rear delt machine
face pulls

1 hour of soccer for cardio, ran hard and got my sweat on

my ephedra showed up today so I think I'll start my EC stack tomorrow....

[Apollo]

you do a lot of volume for such a small muscle

[thomez]

you do a lot of volume for such a small muscle you calling my muscles small? :wtc:

[Apollo]

you calling my muscles small? :wtc:

relative to your gigantic tricep, pecs, and pen0r, yes

[thomez]

Thursday, May 22

food:
protein bar
clif builder bar
a little bbq pork, green beans, brown rice, cup of cheesy vegetable soup
ON whey with water post-wo
Myoplex bar
not sure what I'll have for dinner, I'll update if I remember - probably a chicken breast or something

workout:
bunch of light deadlifts with 135 working on form, stance, and resting my still shaky back
bunch of seated cable rows from bottom and top of cable machine
lat pulldown machine
one-arm cable rows
2 sets of pullups
adductor and abductor machine
light leg press - 200lbs - for a bunch of reps
calf raises

started my EC stack today, definitely can tell the difference in my body temperature though heart rate seems perfectly fine

[Apollo]

ON whey with water wtf thomez that's gross

[thomez]

ON whey with water wtf thomez that's gross

lol, can't afford them extra calories and sugar in milk bro :o

[Apollo]

lol, can't afford them extra calories and sugar in milk bro :o

sugar in milk? you mean lactose?

I drink like a half-gallon of skim a day yo!

[thomez]

http://www.calorieking.com/foods/calories-in-milk-cow-fat-free-skim_f-Y2lkPTM1NjkxJmJpZD0xJmZpZD02ODcxNCZlaWQ9MjgyNjE4MzAxJnBvcz0x JnBhcj0ma2V5PXNraW0gbWlsaw.html

12 grams of sugar per serving :noes:

[Apollo]

http://www.calorieking.com/foods/calories-in-milk-cow-fat-free-skim_f-Y2lkPTM1NjkxJmJpZD0xJmZpZD02ODcxNCZlaWQ9MjgyNjE4MzAxJnBvcz0x JnBhcj0ma2V5PXNraW0gbWlsaw.html

12 grams of sugar per serving :noes:

lol. you eat cheeseburgers but you won't drink milk.

[thomez]

cheeseburgers have no carbs at all :)

[thomez]

Last night for dinner I ended up having scrambled eggs and ground beef with hot sauce LOL ...... Odd dish but it was pretty good actually

[Apollo]

what gym do you work out at thomez?

[thomez]

http://www.ci.ravenna.oh.us/parks_rac.html

not many pics or anything but that's the place there

only has nautilus stuff, cardio stuff, 1 leg press, 1 squat rack, 1 smith machine, 1 cable setup, flat bench, incline bench, and dumbells up to 100, but can't beat it for $25 a month and it's on the way home

[Apollo]

http://www.ci.ravenna.oh.us/parks_rac.html

not many pics or anything but that's the place there

only has nautilus stuff, cardio stuff, 1 leg press, 1 squat rack, 1 smith machine, 1 cable setup, flat bench, incline bench, and dumbells up to 100, but can't beat it for $25 a month and it's on the way home

Sounds like the worst gym in the world :rofl:

[thomez]

Sounds like the worst gym in the world :rofl: it's basically a gym for women and old people but there is enough other stuff in there to still get a good workout :o

[Apollo]

Here's our campus gym

http://www.flickr.com/photos/procrast8/174221385/

[Apollo]

another pic
http://www.flickr.com/photos/herrsergio/1271393043/

[thomez]

I used to work out here

http://www.recservices.kent.edu/Facility/Facility%20Online%20Tour.asp

then I worked out here at Tulane

Facilities Tulane makes every effort to provide you the finest health and fitness facility in the region. The Reily Center is open over 340 days a year and 92 hours a week. With 150,000 square foot of activity space, and a variety of recreational programs to challenge you, the choices are almost endless. Enjoy relaxing with friends in the beautiful sun-lit spaces of Favrot Atrium. Stop at the smoothie bar for something cool and refreshing. The Reily Center is a tobacco free facility. The policy can be viewed here, Tobacco Free Policy (http://www.reilycenter.com/facilities_images/Tulane%20Tobacco%20Free%20Campus%20Policy.doc).
Indoor Facilities



5 Basketball/Volleyball Courts
6 Racquetball Courts
1 Squash Court
2 Outdoor Tennis Courts
7,000 square foot Weight Room (http://www.reilycenter.com/viewpages.asp?action=viewfaclp&id=177695&pid=177752)
50 meter by 25 yard Pool
1 All Purpose Gym
Elevated Indoor Track
2 Multi-purpose Aerobic Rooms
Spinning Room
Cardio Area
Ping Pong Tables
Newly Renovated Locker rooms
1 Conference Room
4 Classrooms
Men and Women Sauna
Favrot Atrium
Outdoor Facilities
Social Pool
Sun Deck
Multipurpose Field

Facility Services



Locker and Towel Rental
Smoothie Bar
Equipment Checkout and Rental
Babysitting Service

http://www.reilycenter.com/viewpages.asp?action=viewfaclp&id=177695&pid=177752

http://www2.tulane.edu/images/reily_rec_center.jpg

but.... this shitty gym works fine and it's cheap :o

[thomez]

Friday, May 23

food:
myoplex bar
tiny protein bar
cheeseburger and a cup of pineapple tidbits
protein bar pre-workout
apple and ON whey with water post-workout
(will fill in later)

workout: bis, tris
barbell curls - 2 heavy sets then teardown set
incline bench db curls - 2 heavy sets then teardown set
standing db curls - 3 teardown sets

great bicep pump from this stuff, I was physically able to keep curling but the acid pain was so intense I would have to stop, fucking hilarious

pushups and dips as a superset a couple times
tricep pushdowns
db kickbacks
one-arm cable extensions

probably going to go for a bike ride for some cardio and then I'll do abs tonight unless I go out

[Apollo]

I used to work out here

http://www.recservices.kent.edu/Facility/Facility%20Online%20Tour.asp

then I worked out here at Tulane

http://www.reilycenter.com/viewpages.asp?action=viewfaclp&id=177695&pid=177752

http://www2.tulane.edu/images/reily_rec_center.jpg

but.... this shitty gym works fine and it's cheap :o

Ours has more than that. It's bigger.

http://www.crc.gatech.edu

Hosted the '96 olympic games. Had a major renovation completed in 03 I believe.

[Apollo]

http://upload.wikimedia.org/wikipedia/en/thumb/3/3c/Georgia_Tech_CRC_Front.jpg/800px-Georgia_Tech_CRC_Front.jpg

[Apollo]

here's a side view with sand volleyball courts and 4 football fields of turf:
http://upload.wikimedia.org/wikipedia/en/a/a7/GT_Crc.jpg

[thomez]

Ours has more than that. It's bigger.

http://www.crc.gatech.edu

Hosted the '96 olympic games. Had a major renovation completed in 03 I believe.
looks very nice

[Apollo]

looks very nice

yeah that's how we roll at gtech nigga

[thomez]

I chose my college based on academics, not the gym :mamoru:

[Apollo]

I chose my college based on academics, not the gym :mamoru:

Yeah Georgia Tech, 7th best public school in the nation, pretty shitty. :(

Only 5th best for undergrad engineering, 4th for grad. god our academics suck. :(

[thomez]

top fiddy school in the nation ain't bad either

well, and the scholarship definitely helped make my choice easier :hsughno:

[thomez]

dinner ended up being a cheat meal ..... pizza :o

I had a craving :o

[Apollo]

dinner ended up being a cheat meal ..... pizza :o

I had a craving :o

tsk tsk. I had a triple steakburger and fries last night at steak n shake. Cheat meal to the max. I'm not cutting though so it's not as big of a deal. :mamoru:

[thomez]

alright well let's see.... the weekend and holiday I did alright I guess, finished the pizza and other than that the worst thing I had was 2 chili/cheese dogs, not terrible

yesterday I ate healthy, rode my bike 20 miles, did a fairly normal leg workout and had softball practice

today (Weds 5/28)

food:
smoothie
Myoplex bar
chicken sandwich and potato wedges at KFC (we were at the zoo, options sucked)
small protein bar
large smoothie
some ice cream cake at a little mini-bday party
cup of yogurt

workout: shoulders/cardio
rode my bike between 23 and 25 miles
shoulder press machine
standing shoulder press
upright row
rope pulls
lateral raises
shrugs

also 1 hour of indoor soccer

I'll try to get back to updating this better tomorrow

[Apollo]

sweet thomez!!!!

[thomez]

also forgot to mention in my log that on Sunday I did a 45-50 mile bike ride in just over 4 hours :o

weighed in at 178.4 this morning :cool:

[Apollo]

dang thomez nice

ever deadlifted in 90 degree heat? not easy.

[thomez]

deadlifted today at the gym but it only maybe 78 outside :dunno:

[thomez]

Thursday, May 29

food:
MetRx meal replacement bar
Myoplex bar
3 hot dogs no bun, spoon full of baked beans, 1 chicken leg (baked) and some watermelon
Chipotle burrito bowl for dinner
probably have something else before bed but not sure what

workout: back and chest
deadlifts - 225x10, 315x10, 405x3, 455x1, 405x3, 315x5, 315x5, 225x15
I was by myself today so I did a lot of deadlift volume for some reason
seated rows on cable machine from top and bottom
t-bar rows
1 arm cable rows
lat pulldown machine
incline bench db flys
pec machine

[Apollo]

455, is that your max ?

[thomez]

455, is that your max ?
nah, I've done 475 before with tired legs ... I think I'm going to take it easy on the biking for next Tues/Weds and go for 500 on Thursday, depends on the weather, etc...

we'll see .... I'm more concerned with dropping weight right now than with lifting heavier... trying to get in good shape for summer .... I think the plan is to lean out first then worry about packing on more lean muscle mass and lifting heavier :cool:

I just wanna look secksay with no shirt on :oopsie:

[Apollo]

nah, I've done 475 before with tired legs ... I think I'm going to take it easy on the biking for next Tues/Weds and go for 500 on Thursday, depends on the weather, etc...

we'll see .... I'm more concerned with dropping weight right now than with lifting heavier... trying to get in good shape for summer .... I think the plan is to lean out first then worry about packing on more lean muscle mass and lifting heavier :cool:

I just wanna look secksay with no shirt on :oopsie:

How is the leanness coming along? What bf% do you think you're at?

I am pretty lucky because I can see my abs at like 20% BF. I think I'm around 10-12% right now.

[kendog]

damn 455 @ 180 is pretty beastly.

[thomez]

How is the leanness coming along? What bf% do you think you're at?

I am pretty lucky because I can see my abs at like 20% BF. I think I'm around 10-12% right now.

I really dunno on the %, but arms and legs are pretty lean just midsection is still holding fat. Another 10lbs should make a good difference

[thomez]

damn 455 @ 180 is pretty beastly.

what about 500 @ 175 ?

I'm fully capable of that with fresh legs, I'm confident in that after doing 475 with tired legs a few weeks ago and 455 today after riding more than 80 miles on my bike in the past 5 days, playing soccer and softball.

[thomez]

My buddy did 495 @ 160 2 weeks ago so I am nothing impressive in my workout group :o

[Apollo]

I really dunno on the %, but arms and legs are pretty lean just midsection is still holding fat. Another 10lbs should make a good difference

damn broski, I'm like the opposite. My midsection holds very little fat. All my fat goes to my back and legs. PWNED. I don't have an arm vein though and It kinda pisses me off :(

[Apollo]

My buddy did 495 @ 160 2 weeks ago so I am nothing impressive in my workout group :o

my gf did 900 @ 112 2 days ago.

[Apollo]

I was repping 315 like whoa yesterday on dls. Air conditioner was broken so my grip slipped after 8 reps. I think I could have had at least 12 if my hands weren't sweaty. Felt like 225. I also did 6 plates on T-bar rows. :noes:

[thomez]

I could probably rep 315 about 15 times if I pushed myself, I did 225x30 one day though LOL

[Apollo]

I could probably rep 315 about 15 times if I pushed myself, I did 225x30 one day though LOL

my goal is to bench, squat, and dead more than you and petition the BCS to ban OSU from the NC title for 5 years.

[thomez]

I have veins in my forearms and starting to come out of my biceps, I even have one coming out each calf when I do legs :noes:

[thomez]

my goal is to bench, squat, and dead more than you and petition the BCS to ban OSU from the NC title for 5 years.

none of those will happen :coold:

[thomez]

Friday I ate well and did bis and tris ....

incline bench db curls
skull crushers
bb curls
1 arm cable pulldowns
dips
standing db curls
hammer curls

pretty good arm workout though I did pull a muscle in my neck which hurt like fucking hell for the following 24 hours

today I ate kinda meh and at home I did some standing overhead bb presses, lateral raises, pushups, upright rows, and a small amount of ab work

[Apollo]

woman

[thomez]

forgot to add yesterdays

food:
smoothie
myoplex bar
2 chicken thighs and a lowfat yogurt
cup of pineapple tidbits
small protein bar
scoop of whey in water
big steak
protein bar
and a lowfat yogurt before bed

hungry for some reason :o

workout: chest/tris/cardio

23ish miles on my bike
incline - warmup, 185x6, 205x7, 205x6, 185x8, 135x10
flat - 135x10, 185x8, 135x15
incline db - 1 set with 65's, 1 set with 70's

major pain in my left elbow (from softball) ftl

pec machine
tricep pushdowns
one arm tri work
1 set of dips

[thomez]

I've noticed with the added cardio that I'm doing that I am hungrier but I guess that makes sense, body wants some food to replenish... the key for me is going to be to just give it what it needs and no extra :o

[thomez]

wednesday I did shoulders which went pretty well

db overhead press
arnold press
standing bb press - I'm up to doing these with 115, I feel broly, lolz
shoulder press machine
lateral and front db raises

yesterday was back day

deadlifts - 245x5, 335x3, 425x2, 475xfail (couldn't lock it out, soccer legs ftl), 335x5, 245x15
seated rows
lat pulldown machine
1 arm seated rows
pullups

ate kinda shitty yesterday as I was celebrating the last day of school for the year, also drank 3 non-light beers (newcastle, sam adams summer, and shiner bock)

[thomez]

friday june 6

food:
myoplex bar and a banana
1 small chicken breast, 1 thigh, 1 leg and a cup of lowfat yogurt
Clif Builder bar
1 huge smoothie with 1.5 bananas, about 8 small strawberries, yogurt and a full serving of muscle milk

workout: bis/tris
heavy pushdowns
bb curls
incline bench db curls
weighted dips (+45)
standing db curls
one-arm tricep pulldowns
hammer curls
close-grip bench press - light, repped to failure 3 sets

great pump today for some reason, arms had veins coming out all over the place :bowdown:

[thomez]

weekend was good stuff

saturday I pretty much took the day off and then went out and drank a bunch of beer like a moron but Sunday we went kayaking for 7 miles, pretty awesome :bowdown:

today...

Monday, June 9

food:
protein bar
chipotle burrito bowl, double chicken
baked chicken I made at home
probably will have either a smoothie or some kind of chocolate later, sweet tooth :o

workout:
bench - warmup, 185x6, 205x10 (I think that's the best set I've ever done), 205x7 with no spotter, 225x6, 185x10, 135x12
incline - 135x12, 135x15, 135x12
tricep pushdowns
kickbacks
incline bench db flys
pec machine superset with bench machine
one arm tricep pushdowns

good chest/tri day :)

[thomez]

tuesday june 10

food:
small protein bar and a banana
normal protein bar
lunch was an apple, a cup of yogurt, and a small protein bar
cup of pineapple tidbits for a snack
dinner was 18 chicken wings
nothing after that because it was obviously a big meal

workout: legs and back
squats - warmup, then some light sets (no spotter) - 205x5 for about 4 or 5 times and then 135x15 twice
leg press - 400x12, 400x12, 200x30, 200x30

light but effective, legs were tired and burning pretty good and I can still feel it

calf raises
seated rows from top and from bottom for a little bit of back work

quick day at the gym because it was a long day otherwise - started a new job so I worked there 8 hours, spent 2 hours putting in a new dishwasher and faucet for someone, then went to dinner and the gym after that .... yawning my ass off now :o

[thomez]

wednesday I ate well, no workout, just about an hour and a half of soccer running

today, Thursday the 12th

food:
OhYeah protein bar
myoplex bar
2 small cheeseburgers and a banana
oatmeal raisin clif bar
cup of pineapple tidbits
scoop of whey and about a 13oz steak

workout:
deadlifts - warmup, 335x5, 385x5, 385x3, 385x3, 335x5, 335x5
pullups and chinups
1 arm cable rows
seated rows from top and bottom
standing db curls

I started a new job on Tuesday at a lighting factory so I've been handling 31lb boxes all day long, unstacking them, stacking them, stacking some above my head, etc. - pretty good workout, sweating a little bit cause it's been 90 degrees so hopefully it helps me lean out :x:

[thomez]

Friday I did bis and tris

heavy pushdowns
incline bench db curls
dips - did 20 my first set which I was pleased with
standing curls with curl bar - 40+bar, whatever that is - 5 sets where we repped it to failure and then passed it to the other guy, then he would do some and pass it right back.... holy shit what a pump :bowdown:
1 arm tricep pulldowns
standing db curls
hammer curls

saturday - no physical activity to speak of other than standing at work for 6 hours lifting 30lb boxes over my head, turning screwdrivers and wrenches, lol.

[thomez]

Monday, June 16

chest day

food:
protein bar
Clif Builder bar
steak, an apple and a cup of yogurt
small protein bar
clif bar and muscle milk with water

workout:
bench press - 5 sets of 5 with 225 :bowdown:
very happy with getting there
incline bench - 5 sets of between 5 and about 8 with varying weight of like 165-185 and tried 205 the first set but only got like 3 or 4, lol - whooped from the 5x5
pec fly and pec dec machines supersetted
decline bench - repped 185 3 sets then finished with 135 for a set to failure of I think 13
dips - 12, 8, 6

wicked workout, chest was tore up and will for sure feel it tomorrow ... tris were also very tired from all the pressing ..... very happy with the 5x5 at 225, gettin' there...

[thomez]

Tuesday was leg day

4 sets of 15 with 400lbs on the leg press
5th set only got 12 ... boo me
that was a great quad workout for sure
light squats for reps
calf raises on the smith machine
straight leg deadlifts
a few db lunges

today was about an hour and a half of running at soccer, sweat my fucking ass off
also did some shoulders at home
3 sets of overhead bb press
1 set of lateral raises
2 sets of upright rows
2 sets of curls for the girls

[thomez]

thursday was deadlifts

5@385, 4@385, 3 sets of 5 with 335, repped out 245 for like 13

also did the lat pulldown machine, pullups, chinups, seated rows

this weekend I went on a camping trip

friday I did some bike riding up some pretty rough hills but it was probably only an hour trip at most

Saturday we kayaked 15 miles

today we drove home, no physical activity to speak of

[thomez]

monday, june 23

food:
banana and a clif bar
myoplex bar
leftover pizza, a cup of pineapple tidbits, and a cup of yogurt
apple
scoop of ON whey with water
haven't had dinner yet

workout:
incline bench - warmup, 5x185 then 5 sets of 5 with 205
decline bench - warmup then 5 sets of 5 with 225 (only got 4 on 5th set)
flat db bench - 5 seconds up, 5 seconds down, repped 50's til failure for 3 or 4 sets
pec fly machine - 1 set of 15 then repped out a lighter set until 20

wow, tris and chest were both blasted today, great workout

just started doing chest day with my buddy and I can already tell that his routine is going to be more intense which is good, I'd love to see my bench continue to go up :)

[killafornia]

thomez where the fuck you been

[thomez]

you mean my absence from the forums?

busy as heck dude, working, gym, softball on Sundays, soccer on Wednesdays, took a trip this past weekend and went camping and kayaking...

about to start working some overtime at work so I might be here even less :hs:

[thomez]

today

clif bar and a banana
myoplex bar
chicken breast, cup of yogurt, cup of pineapple tidbits
small protein bar
scoop of ON whey with water and an apple PWO
not sure what I'll have after softball practice

workout: quick leg workout for a few different reasons

leg press - 200x40, 200x45, 200x35

repped it out as many times as I could, trying to press with heels to work on hamstring strength.... big sets like that results in an amazing quad pump as well

calf raises
leg extensions

softball practice, probably 1 1/2 hours running around the outfield

starts in 20 minutes, I'm outta here :)

[thomez]

yesterday I did a killer shoulder workout then played an hour of intense soccer, ran my ass off - got to get ready for real games that start this Sunday :eek3:

I haven't played competitive soccer since I was like 8 years old so this should be both a lot of fun and very interesting.

shoulder workout:
seated shoulder press on Smith machine - 1 set of teardowns starting at 170 and moving down by 20 pounds after each failure to finish with 90 .... intense
2nd set we repped out 90lbs as many times as we could, which I probably pushed myself a little too far with compared to my workout partners because I did at least 30 and I was pretty whipped after that
3rd set was a heavy set, I think I did 180lbs for 6 reps

upright rows with rope on cable machine 4 sets of 20

superset of 3 different shoulder movements with dumbells

shrugs - 4 sets of 20

today was back day

deadlifts - warmup, 315x5, 405x5, 365x5, 385x4
seated cable rows
seated cable rows from up top
lat pulldown machine
db rows
1 arm cable rows
3 sets of pullups

also ran about 1.6 miles on the treadmill today because it was raining and I had my bike so I had to wait for it to clear up a little, lol

a little more rain would probably make me drop some weight

weighed in at 177 last night and my size 34 jeans are getting a lil loose at the waist :)

if I can wear a 32 that would mean I have dropped 10 inches off my waistline since last summer which I'm very happy with

[thomez]

Friday was arm day, bunch of dips, reverse curls, skull crushers for tris, then bis we did bb curls, db curls, something else.

Saturday was an off day, just worked and that was about it.

Sunday was a full load... played the first half of an outdoor soccer game and then had to leave to go to softball... changed in the car and ran straight into the outfield when I got there and played a doubleheader. Sunday evening I worked on foot skills and such with a soccer ball and worked up a good sweat.

Monday, today. - Chest day

Incline bench - 5 sets of 5 with 205 :)
decline db bench - 4 sets to failure with 80lb dumbells, probably got about 8 each time
flat bench - 225x3, 225x3, 185x5 - tris were absolutely spent and I had nothing left
superset of the two pec fly machines for 3 sets

ran around a while with a soccer ball again for practice, I'd really like to improve now that I'm playing competitively

going to do abs sometime before bed

as far as food today I had a balance bar and a banana for breakfast, a myoplex low carb bar and a plum for snack, cheeseburger, cup of yogurt and a cup of pineapple tidbits for lunch, an apple at 2pm and then a banana pre-workout followed by a scoop of ON whey post workout and dinner consisted of a chicken breast and a cup of yogurt

I'll probably have some muscle milk before bed or some kind of protein bar.

[thomez]

tuesday, july 1

leg day

squats - warmup, 225x5, 275x5, 275x5
front squats 135x10 or 12
leg press teardown - started at 450 and took 2 plates off when you could do no more, eek11ty
straight leg deadlifts
reverse lunges
calves

food:
Clif builder bar and a banana
clif bar and a plum
chicken breast, cup of yogurt and some small carrots
myoplex bar at 2pm
apple pre-workout
post-workout scoop of ON whey in water
dinner is going to be ..... maybe some Subway, not sure what I got here to eat right now

[thomez]

Wednesday July 2

food:
clif bar
don't remember what I had for a snack at 9:30, but something
lunch was a 6" chicken/bacon sub from Subway and a cup of yogurt, couple carrots
2pm I had a Myoplex bar
4pm I had the other 6" of my Subway sub
post-workout I had a scoop of whey and a clif bar
after soccer I had some Jack's Links pork tender cuts and I'm probably going to have a cup of yogurt or something else here in a few minutes

workout: shoulders and cardio
db shoulder press - 70's to failure, 75's to failure, 70's to failure, 55's to failure
upright row on cable machine - 4 sets of 20
shoulder press machine and reverse fly machine superset 3 times
front raises with bb and 10's on it, 3 short and hard sets, lol
shrugs on the smith machine
db lateral raises

1 hour of indoor soccer for cardio, probably going to do some abs tonight before bed as I did last night

[thomez]

thursday we did a back workout without deadlifting

standing bb rows
pullups
1 arm db rows
seated cable rows from bottom and top
1 arm cable rows

today we did arms

dips and weighted dips with a plate
skulls crushers
pushdowns on cable supersetted with pushdowns using a band
bb curls with weight and band
hammer curls teardown
standing db curls
forearms
reverse grip bb curls

[thomez]

Saturday didn't do a lot

Sunday had a 1 hour soccer game and ran my ass off, couple nice slide tackles though :bowdown:

starting my new Anabolic diet tomorrow .... 30g of carbs or less per day until Saturday, eek99

[thomez]

First day of the new diet

today I ate:

breakfast - 4 eggs with ground beef and shredded cheese
snack - 4 sausage links
lunch - 2 chicken thighs and a cup of yogurt
snack - scoop of ON whey and sugar-free jello
post-workout - scoop of ON whey
dinner - 5 eggs with ground beef and cheese

so far so good

workout:
flat bench - 225x5, 245x3, 275x1, 205x5, 205x5, 205x5

I knew I could get 275 (hell I didn't even feel strong today at all, tris still sore and first day of no carbs) but this was the first time I actually tried it

incline bench - 185x5 for 3 sets, 155x6, 135x12

decline bench with dumbells - 80's for 3 sets of maybe 5-8

pec fly machine, bench press machine

so far so good, probably going to do some quick abs before bed and call it a night

I need to start getting more sleep....

[thomez]

2nd day of the new diet

breakfast - ground beef, scrambled eggs and cheese with hot sauce
snack - 4 sausage links and a couple pieces of Jack's Links beef steak nuggets (about 10g carbs)
lunch - probably 12oz of steak or so, a cup of low-carb (3g) yogurt
snack - 4 sausage links and some spinach, light&fit yogurt (11g carbs)
pre-workout - scoop of ON whey, serving of NO Xplode, beta alanine and creatine\
post-workout - scoop of ON whey
dinner - 3 baked chicken thighs with the skins - about 5g carbs (seasoning)
might have something before bed, depends on how I feel

workout: legs
hamstring curls
inner thigh machine
leg extensions
calf raises
lunges
light squats

[thomez]

3rd day of new diet

breakfast - mix of eggs, ham, bacon, ground beef, spinach, cheese, and hot sauce - like an omelette almost
snack - 6 sausage links
lunch - same as breakfast, about the same size serving and a cup of yogurt
snack - about a half serving of the mixture and sugar free jello
pre-workout - scoop of ON whey
post-workout - scoop of ON whey and some eggs/ground beef/cheese with hot sauce
after soccer - maybe a 6-8oz piece of lean steak at my aunts

workout - shoulders and cardio
seated overhead barbell press - 135x10, 165x8, 185x3
upright barbell row - 4 sets of 12 with 85lbs
arnolds - 3 sets of 10 with 50's
front db raises with 20's - 4 sets of 10
shrugs and rear delts on the pec dec thing

1 game of indoor soccer, sweat like a slave

haven't crashed yet but I sure as hell am constipated :o

[thomez]

4th day of new diet

breakfast - eggs, ground beef, ham, bacon, cheese and spinach mix
snack - 6 slices of bacon
lunch - 2 baked chicken thighs and a cup of low-carb yogurt
snack - cup of low-carb yogurt and a sugar free jello
pre-workout - scoop of ON whey
post-workout - scoop of ON whey
dinner - probably some steak

workout - back day

deadlifts - warmup, 245x5, 335x5, 425x3, 385x2
seated cable rows from top and bottom
1 arm cable rows

had shit to do at home today so I left early

I think I have a hernia, I'll report back :wtc:

[thomez]

Well I don't have a hernia I don't think, just a bad externally protruding hemorrhoid which sucks fucking balls. I guess I tried too hard to poop when constipated early in the week :wtc:

Anyways, followed the diet for the first half of the day on Friday then went camping so I had KFC sauceless wings for dinner and a clif bar then I've carb'd up over the weekend as I'm supposed to. Back to the fat/protein tomorrow without the carbs but I've learned my lesson on eating enough fiber so I can poo properly :o

No workout Friday, Saturday we played some tennis and got sweaty and then today I haven't done much but I might try to do abs or something tonight.

[thomez]

Monday

breakfast - eggs, ground beef and cheese
snack - broccoli and cheese, FiberOne bar
lunch - eggs, ground beef and cheese
snack - eggs, ground beef and cheese
pre-workout - scoop of ON whey
post workout - beef jerky
dinner - 2 cheeseburgers
late night snack - Atkins bar

workout - chest
incline bench 5x5 @ 205
flat bench with band
db chest press
cable flys
30 pushups before bed
abs before bed

[thomez]

Tuesday

food:
breakfast - eggs, ground beef and cheese
snack - FiberOne bar, broccoli and cheese
lunch - 2 thighs and a leg, cup of low-carb yogurt
snack - cheeseburger
pre-workout - scoop of ON whey
post-workout - MetRx ProteinPlus bar (too many carbs but I had nothing else to eat from the gas station between my workout and disk golf)
late night dinner - cheeseburger

workout - legs

squats - 135x10, 225x5, 225x5, 245x5, 245x5, 225x5, 135x10
hamstring curls
leg extensions
hip abductors and adductors
calf raises

18 holes of disk golf afterwards - went 1 over par for 18 which is pretty awesome for me

[thomez]

Wednesday

food:
breakfast - cheeseburger
snack - FiberOne bar and broccoli/cheese
lunch - 2 thighs and a leg, low-carb yogurt
snack - cheeseburger
pre-workout - scoop of ON whey
post-workout - scoop of ON whey and a cheeseburger
after soccer / dinner - probably gonna have like 2 thighs

workout - shoulders
overhead press on smith machine - 2 sets of 90 for warmup, 180x6, 200x3, 200x3, 90x20
seated rope pulls for rear delts
superset of 3 things while seated - press forward, front raises and Arnolds
shrugs on the Smith machine superset with db holds out to side
2 sets of a bent over lateral raise to finish off

1 hour of soccer which was intense, 3 on 3 full indoor field, I sweat so much I wrung out my shirt afterwords ...... weighed myself before and after and lost 4 pounds lol

[thomez]

calculated my calories and nutrients for today just to see how I was doing with following the diet even though I'm not doing the math

ended up with 190g of fat and 276g of protein for today

FiberOne bar + yogurt gave me 24g of carbs outside of the veggies

total calories was just a touch over 2900

supposed to be doing 18xbw in lbs which for me is just a little over 3000 calories - with a split of 300g of protein and 200g of fat, so I'm pretty darn close to what I'm supposed to be doing

[thomez]

Thursday

breakfast - cheeseburger
snack - broccoli and cheese and a FiberOne bar
lunch - 2 thighs and a leg, low-carb yogurt
snack - cheeseburger
pre-workout - scoop of ON whey
post-workout - MetRx ProteinPlus bar
late night dinner - 4 legs and a cheeseburger

had to eat another Protein bar because I went disk golfing again - I might try to get a cheeseburger from the gas station and just skip the bread next time

workout - back
deadlifts - 3 light sets with 245x10 - trying to let my hemorrhoid problem heal up
seated cable rows from top and bottom
pullups
seated 1 arm rows

walked 18 holes of disk golf after the workout

[thomez]

Friday

breakfast - cheeseburger
snack - FiberOne bar, broccoli and cheese
lunch - cheeseburger, broccoli and cheese, low-carb yogurt
pre-workout - cheeseburger and scoop of ON whey
post-workout - scoop of ON whey
dinner - steak

workout - arms
dips, 4 sets - 20, 15, 12, 10
pushdowns - 4 sets
skull crushers with dumbells - 3 sets
dip unders
bb curls
db curls
preacher curls
forearms

[thomez]

ordered some NO Shotgun for pre-workout energy and protein, I've read a lot of good reviews of it so I thought I'd give it a try - I have been taking a scoop of ON whey pre-workout but I'll start taking the Shotgun instead - it includes BCAA's, whey, beta alanine and the VPX Redline energy/NOX stuff

also stocked up and bought another 5lbs of ON whey, trying strawberry for the first time, always have had chocolate before - should last quite a while since I'll be down to taking 1 scoop a day with the Shotgun pre-workout

[thomez]

well even after the Saturday portion of my carb-up I woke up at 175 today, wish I would have checked Saturday morning but I didn't think of it

I'm pretty happy with eating this way, it might be a little boring at times but that is mostly due to my lack of time to make a lot of variety of foods, so I just make 10 cheeseburgers or bake pounds of chicken at a time....

[thomez]

today was 1 hour of outdoor soccer and then a softball doubleheader

loading up on carbs with a clif bar, clif builder bar, some pineapple, a fruit smoothie from Sheetz, a sub from Subway with wheat bread and I'm gonna make a strawberry-banana smoothie before I go to bed

hopefully enough glycogen storage to last me another week :)

[thomez]

Monday

breakfast - 3 scrambled eggs with ground beef and cheese
snack - FiberOne bar, broccoli and cheese
lunch - cheeseburger, broccoli and cheese, low-carb yogurt
snack - cheeseburger
pre-workout - scoop of ON whey and less than an ounce of beef jerky
post-workout - Clif Builder bar on the way to disc golf
dinner - 2 legs, 1 small thigh, 4 pieces of sausage

workout - chest
decline bench - warmup, 225x5, 245x4 for 3 sets
flat bench - 225x4 for 3 sets
incline ben