Month: November 2013

Journal Entry 98 – Happy Thanksgiving

Morning Weight – 171.8 lbs

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Workout

  • Back and Shoulders
  • Chinups/Lat Pulldowns 5×5
  • Standing BB and DB Press 5×5
  • Lat Pulldowns – 3×8-12 reps
  • Lateral Raise 3×8-12 reps
  • DB row 3×8-12 reps
  • Shrugs 6×8 reps
  • Cable Upright Row 3×8
  • Cable Curls 5×8-12 reps
  • Resistance Band Pull

I was still pretty sore from my workout I did on Saturday.  Not sure whats up with the extremely long DOMS, but it was kind of getting annoying.  Anyway powered through the workout anyway and it was a good one.

I tried to sub out some chinups for some 190lb lat pulldowns and really felt it good.  The lat pulldown machine at work has some awesome resistance to it.

Next I did the standing BB shoulder press, which was on par with last time.  I switched over to dumbells after fatigue started to set in.  I’m definetly getting stronger with standing press though.

The rest was basically just higher rep accessory type exercises.  For biceps I did a drop set on the cable curl, starting at 80lbs then working down to 20lbs to finish.

As for Today (Thanksgiving) probably just do some pushups.

Nutrition

 

Pumpkin Brownies - second batch with Banana Nut Protein powder

Pumpkin Brownies – second batch with Banana Nut Protein powder

Mixed Drink

Mixed Drink

Yesterday finished around 2000 calories.  Had some nachos with special K chips and red meat, but forgot to take a picture.

Today is Thanksgiving, so it should be pretty light on calories and food. 😉 I’ll post some pics of the good food next post.

Journal

Here are some pics of Williamsville.  Holiday spirit starts early where I work.

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Journal Entry 97

Morning Weight – 173lbs

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Workout

  • Chest and Triceps
  • BB Bench Press 5×5 (205×2)
  • INC DB Press 3×8-10 (70,65,60)
  • Dips 3×10 bodyweight
  • CGBP 3×10 (50×2, 40×8,8)
  • Flys SS with Skull Crushers 3×10 (25lbs)

Went heavy first as usual on Bench.  Didn’t break any records today, but strength was on par.  INC DB Bench felt food and Chest was shaking afterward.

Dips were with bodyweight and by the time I got to CGBP I was pretty fatigued.  Finished with some high rep flys and skull crushers with light weight.

Nutrition

Sunday Dinner Steak Mashed Potatoes (Trader Joe's in Frozen bag) Broccoli and Onions

Sunday Dinner
Steak
Mashed Potatoes (Trader Joe’s in Frozen bag)
Broccoli and Onions

Steak (medium rare) and Veggies

Steak (medium rare) and Veggies

Last Night's Dinner Spaghetti Squash red meat and chicken Vegetables with Classico Pasta Sauce

Last Night’s Dinner
Spaghetti Squash
red meat and chicken
Vegetables with Classico Pasta Sauce

Calories a little over 2000 yesterday.  No workout on Sunday, but a lot of sitting and watching football. 😉

Calories for Monday were about the same as Sunday.

Journal

Giants lost last night to the Cowboys.  Man I was PO’d.  The refs basically handed the cowboys the game by walking down them down the field on multiple 15 yard penalties.  They also overturned a fumble, which would have completely changed the course of the game in our favor.  Sucks too, because I feel like the season is over with that loss. O well its not like the Cowboys have a chance of going anywhere this season.  Even if they get in the playoffs, they will lose immedialty as usual.

My dog Bandit

My dog Bandit

Journal Entry 96

Morning Weight – 173lbs

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Workout

  • Trap-bar Deadlift
  • Shrugs
  • DB Curl
  • Lat Pulldown
  • Row Machine
  • Forearm curl (cable)

Went to Gold’s gym for the first time in awhile yesterday.  Unplanned workout, but it turned out to be a good one.  I did Trap bar deads mainly because I can’t do this in my gym at work.

Warmed up with 135lbs, then 185lbs, then 225lbs, and maxed out at 250lbs for 5 reps.  Could have went heavier, but I was trying to stay above 5 reps.  Followed these with shrugs at 225lbs.

Moved onto heavy DB curls started with 40lbs and moved all the way down to 20lbs for a total of 5 sets.  After the “heavy” exercises were finished I finished with some moderate rep back and biceps moves.

Nutrition

Beef Mashed Sweet Potatoes Broccoli Bushs Beans

Beef
Mashed Sweet Potatoes
Broccoli
Bushs Beans

Mixed Drink with Reddi Whip

Mixed Drink with Reddi Whip

Beef Broccoli Ezekiel Toast Crab Rangoon Special K Chips

Beef
Broccoli
Ezekiel Toast
Crab Rangoon
Special K Chips

Pumpkin Brownie batter

Pumpkin Brownie batter

Pumpkin Brownies

Pumpkin Brownies

Vaniila Protein Powder with Pumpkin Brownie

Vaniila Protein Powder with Pumpkin Brownie

Chocolate Protein Pudding with Pumpking Brownie

Chocolate Protein Pudding with Pumpking Brownie

Saturday – Finished about 2200 calories.  Had an epic lunch with mashed sweet potatoes from Trader Joes. (these things were incredible)

Sunday – This morning made some pumpkin protein brownies, which were EPIC. Recipe was very simple to make and all the ingredients were very common.  I will definitely be making these in the future.

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Journal Entry 95

Morning Weight – 169lbs

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Workout

  • Chest and Triceps
  • Bench 4×5 reps
  • INC DB Bench 3×8
  • CGBP 3×10
  • DB Flys 3×12
  • Skull Crusher 3×12
  • Bench Press 3x failure
  • Ab Roller with Mason Twists (abs) 3×10

Good workout today.  Got up to 195×4 reps on the bench, which I haven’t been able to surpass, but it still felt good to get it.  INC DB Press had an insane pump going in my chest.  My shoulders were still from Wednesday for some reason, so I couldn’t do heavy dips like I planned.  I subbed in CGBP with dumbbells instead.

Finished with some isolation exercises for chest and triceps.  Used 25lbs for both of these towards the end and I was so fatigued the weights actually felt heavy. Always a good sign though.

The last move was some high rep bench and got 135 lbs for 30 reps on one of my sets.  Felt pretty beast after knocking those out.

Nutrition

Malbec

Malbec

Two scoops of Elite XT new and improved flavor for breakfast and post-workout.  Got the banana nut flavor for free from bodybuilding.com.  The flavor was good, but still had a fake banana taste, which I’m not a huge fan of.  The fudge brownie and rich vanilla are by far my favorite and the new versions taste even better than the old.

Also had a couple of protein bars, seafood for lunch and Domino’s Gluten free pizza for dinner. (the pizza was pretty good, but too small to justify the price. It was also much smaller than the pics on the internet made it look.)

Journal 

Its going to start getting real cold here soon, so that cardio I was planning to start implementing isn’t going to happen haha.

Got a new lifting split though that I’m pretty excited about starting. Probably going to look similar to this:

Chest/tri

Back/bi

Legs/abs

Shoulders/traps

Chest/tri

Off

Off

2 chest days (my favorite) and hit the rest of the muscles at least once per week.  Weekends off.

My rep scheme will be a main heavy exercise first (4-5 sets of 4-6 reps), followed by two middle rep exercises (3sets of 8-12reps), then one isolation exercise for 3 sets of 12-15 reps.  Then ill probably finished with a burn set with very high reps at the end.

Overall, this week has been light on training.  Only two cardio sessions, one chest day on Monday and one back/shoulders day on Wednesday.  I plan to increase that next week to the plan listed above.

Journal Entry 94

Morning Weight – 169lbs (172lb-173lbs over the weekend)

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Workout

  • 12 min run warmup
  • Ab exercises
  • Bench 7 sets of 15-3 reps
  • Ab exercises between
  • Dips 5 sets of 6 reps
  • 13 min weighted vest walk

Did some cardio over the weekend and noticed huge energy improvements from it.  I decided that I really was doing barely any cardio and I wanted to add in around 20-30 mins each day.

On days I lift Ill do ten mins to warmup and tens minutes after.

On off days I will do 30 mins of cardio with some Ab exercises mixed in.

Today’s workout was a heavy bench workout with a lot of volume.  I maxed out at 195lbs for 4 reps and pyramided down from there.  I was definetly feeling good today.  Finished with some Dips to work lower chest and triceps.  After the lifting session I did an incline walk with a weighted vest, which was much harder than I thought and was breathing pretty heavy afterward.  Adding on 25lbs definelty had an profound impact.

Nutrition

Chicken and Broccoli

Chicken and Broccoli

6oz red meat and onions

6oz red meat and onions

Weekend Vino

Weekend Vino

Shrimp  Onions  Broccoli Sweet Potato

Shrimp
Onions
Broccoli
Sweet Potato

Chicken  Sweet Potato  Veggies

Chicken
Sweet Potato
Veggies

Journal

Giants back in the playoff race after winning 4 straight; feels good.  On a side note the Hokies lost to Maryland; Pathetic.

Williamsville

Williamsville

Journal Entry 93

Morning Weight – 171lbs

Workout

  • Shoulders and Chest
  • Standing BB Press 6 sets
  • DB shoulder Press 3 sets
  • BB Bench Press 3 sets
  • Dips SS with Lateral Raise SS with AB roller 3 sets

Good Workout today.  I really want to boost up my standing barbell shoulder press, because it is a huge weakpoint for me.  I worked up to 100lbs standing, even though I can easily do 120lbs seated.  I think it has to do with my upper chest taking over the movement when Im seated.  I feel like my shoulders and my core are doing more work when standing.  Really want to boost this up in the coming weeks.

Attempted to do some high rep bench press, but that wasn’t happening.  The 8 sets I did on Monday still had my chest fatigued.  Finished with some accessory exercises for shoulders, triceps and abs.

Nutrition

Big Postworkout Meal (Bday) Seafood with veggies Rice Cake 2 packets of oatmeal protein powder Blueberries Apple

Big Postworkout Meal (Bday)
Seafood with veggies
Rice Cake
2 packets of oatmeal
protein powder
Blueberries
Apple

Bday Italian Vino

Bday Italian Vino

Takeout Longhorn Napa Grilled Chicken (Chicken in white wine sauce, butter and artichokes, mushrooms and sundried tomato) Sweet Potato Side Salad with croutons and slice of bread

Takeout Longhorn
Napa Grilled Chicken
(Chicken in white wine sauce, butter and artichokes, mushrooms and sundried tomato)
Sweet Potato
Side Salad with croutons and slice of bread

Lunch Today Big Salad with  Croutons and Lean meat

Lunch Today
Big Salad with
Croutons and Lean meat

Post Workout Oats 3 packets of oatmeal Vanilla Protein Blueberries

Post Workout Oats
3 packets of oatmeal
Vanilla Protein
Blueberries

Back to Back high carb/calorie days.  Lots of oatmeal today and most likely some pizza and vino tonight.

Journal

Good birthday for the most part, but definitely not the best I have ever had.  Kind of felt like any other day haha.

My drive home last night

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Journal Entry 92 – My 23rd Birthday

Morning Weight – 169lbs

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Workout

  • Back/Biceps/Traps
  • Weighted Chin-ups 8×8,6,5,5,8,8,10,12
  • DB Row 3×8-12 reps
  • Seated DB Curl 4×8-12 reps
  • Shrugs 10 sets (in between sets)

For my workout I’m trying something new.  Instead of a ton of different exercises, I plan on doubling the volume for the “main compound exercise” and doing less volume on the accessory exercises. I want to focus all my energy on the biggest exercise, rather than trying to conserve energy for exercises that aren’t nearly as effective.

The main move is somewhat of a pyramid scheme.  I start with a couple warmup sets, move into the heavy exercises and then drop the weight gradually and increase reps until I hit 8 sets.  Tried this on bench day and really enjoyed it.

Weighted Chinups went smoothly today and on the eight set I got a whopping 3 reps, so I finished with lat pulldown.  Moved on to DB row and had to drop down to 65lbs when I usually rep out 90lbs in the same rep range.  Pretty good indication your back is fried.  Mixed in some shurgs and band pull aparts in between sets.  Finished with some DB curls, which were incredibly hard after chinups.  The last move was 21’s with 20lb Db’s and only managed to get 15 total reps.

Nutrition

Chicken Potatoes Veggies Ezekiel Toast

Chicken
Potatoes
Veggies
Ezekiel Toast

2 whole eggs 4 oz red meat Broccoli and onions

2 whole eggs
4 oz red meat
Broccoli and onions

Its my 23rd birthday today, so I’m doing some Longhorn’s Steakhouse for dinner and some vino.  Even though I’m going to a steakhouse I’m actually getting napa grilled chicken, which is chicken in a butter and white wine sauce. One word: EPIC.  Im also getting a sweet potato and side salad with extra croutons. I ll post some pics tomorrow. ;).

Journal

No workout yesterday and I have had two low carb/calorie days in a row in order to burn some fat and make some room for the food I’m going to eat today.

Also wrote my post about carb cycling yesterday, which is a really good summary of what I’m currently doing.