Rolling Along (JE – 118)

Morning Weight – 185lbs

IMG_3294 IMG_3293

Workout

  • Su – Chest Day
  • M – Back Day
  • T – Leg Day
  • W- Cardio and Abs Day
  • R – Shoulders Day
  • F- Arms Day
  • Sa – Cardio and Abs Day

Bro split week 2 and I’m really enjoying this split more than any split I’ve done in a long time. Cardio is done 13 minutes everyday before lifting and then I spend 30-45 minutes on one body part. The only change I made was to add one tricep movement to chest day and one bicep movement to back day for some extra volume.

I decided to give abs their own day and hit them in a circuit fashion. I also picked moves that take the hip flexors out of the movement, so that I can better isolate the rectus abdmonius and TVA. I’m definitely guilty of throwing my legs under a bar in order to lift more weight, but doing abs without the leg support is a humbling experience.

As for chest, I backed off max weight this week and changed my grip slightly in order to get the form down. I was using a wide grip to hit the chest a bit harder, but the plateau was getting to me, so I move the grip slightly inward and lowered the bar all the way down to my chest for full ROM. My weight dropped slightly, but I feel doing the bench with perfect from and backing off the max weights will benefit me in the future.

Also on leg day, when I was squatting 215, I forgot to put the safety pins on the ends and while the weight was on my back and the weights slipped off the sides and made a loud crashing noise. Embarrassing and the first time that ever happened, but lesson learned. At least it didn’t fall on me instead. On a positive note I did rep 235lbs for 6 reps, which is my best in awhile.

Nutrition

Lean Meat Rice and Vegetables

Lean Meat
Rice and Vegetables

Lean meat  Ezekiel Toast

Lean meat
Ezekiel Toast

Typical Lunch this week Lean Meat, veggies and fat free cheese Butter Bread Fat Free Pringles

Typical Lunch this week
Lean Meat, veggies and fat free cheese
Butter Bread
Fat Free Pringles

Lean Meat  White Rice Peppers and Onions Crab Rangoon

Lean Meat
White Rice
Peppers and Onions
Crab Rangoon

Egg Whites Red Potatoes Fat Free Cheese

Egg Whites
Red Potatoes
Fat Free Cheese

Egg white flatbread from Subway

Egg white flatbread from Subway

Calories in the 2000-2400 range; Carbs 220 grams; Protein 180 grams; fats 40-50 grams

New food find – Firehook baked crackers – sweet potato and chive flavor. These are made from sweet potatoes and baked into crispy strips. Their huge crackers and you can eat 7 of them for 90 caloires and 0.5 grams of fat and the fat comes from olive oil. Awesome find and even though I’m not as diehard as I used to be on ingredients, it is nice to have these around.

Other food this week – imitation crab meat mixed into stirfrys are really good and I have really been enjoying just plain white rice more so than ever before, especially with the right sauce and meat. Also been making homemade pizza once a week with organic pizza shells from Trader Joe’s. Very low fat and the fat used is from olive oil. I usually top it with fat free cheese, low fat pepperoni, chicken and use a good amount of sauce, because I hate dry pizzas.

Journal

Pretty good weekend and went up to VT this weekend and went to Texas Roadhouse for my mom’s birthday.

Also saw a DBZ gym shirt that I’m going to have to get or my life will be incomplete. 😉

 

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