Journal Entry 56

Morning Weight – 166lbs

My daily lame office pic
My daily lame office pic

Workout

  • Chest and Triceps
  • Bench Press 6×10-5 (175lbs max)
  • INC DB Press 4×8 (50lbs)
  • CGBP 4×8
  • Triceps Pushdown 3×10
  • Pushups on Med Balls 100 (between sets)

I’m going back to minimalist training.  I love this type of training and nailing 1-2 body parts a day.  I had to do more sets of Barbell Bench since the gym I train in, only has 50lb dumbbells max.  No big deal and by the end of the workout my triceps were shaking and I couldn’t do a single pushup.  Always a good sign at the end of the workout.

Nutrition

Pumpkin Pie Shake
Pumpkin Pie Shake
4 oz chicken 1 Trader Joe's Sausage Low Fat Pepperoni Broccoli and Onions 2 Cheese Wedges
4 oz chicken
1 Trader Joe’s Sausage
Low Fat Pepperoni
Broccoli and Onions
2 Cheese Wedges
Cookies and Cream Casein
Cookies and Cream Casein
4 Whole Eggs Chicken Sausage Pepperoni 3 oz red meat Spinach Goat Cheese, Parmesean Cheese, Cheese Wedge
4 Whole Eggs
Chicken Sausage
Pepperoni
3 oz red meat
Spinach
Goat Cheese, Parmesean Cheese, Cheese Wedge

Today I’m starting my high fat and high protein bulk.  I consumer a banana during training and all my other carbs are incidentals that add up to a max of 100 grams a day.  The rest of my calories will come from meat, eggs, cheese and healthy monounsaturated and saturated fats.  My goal is about 2400 calories a day on lifting days and only around 1800 on off days.

The New Routine (at least for the next month)

  • SU – OFF – Low calorie day 1500 – 1800
  • M- Chest and Triceps – High calorie day 2400 calories of high protein and fat
  • T – Back and Biceps – High calorie day 2400 calories of high protein and fat
  • W – OFF – Low calorie day 1500-1800
  • R – Legs and Abs – High Calorie day
  • F – Upper Body Hypertrophy – Shoulders, Traps, Chest, Arms
  • Sa – OFF High Carb Day – try to hit around at least 300 carbs (between friday night and saturday night)
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