Started my day off with the new routine of eating Oatmeal. Oatmeal is terrible unless you put sugar or something in it. But it does have a large amount of necessary carbs. So I mixed in some jelly too, probably a terrible idea but oh wel.
I stacked my food all day, eating chicken and lean ground round instead of fast food. I consumed some rice also to help my carb game.
Close grip rows x 4
Close grip lat pull downs x 4
Wide grip pull downs x 4
Really slow squeezing on each of these, attempting to correct past mistakes of going too fast.
Dumbell rows x 2
Barbell rows x 1
Machine row x 4
Sometimes I use dumb bells or barbells for my rows, but I like the machine because it helps to ensure my form is correct.
Back extensions x 4 @ 15 each set
I really like back extensions, work on building that core strength and ensuring the waist line is developing. I took the last of my pre workout energy and dedication and put it into pull ups to failure on 3 sets.
Wednesday, December 11, 2013
Monday, December 9, 2013
The Rebirth
So I worked out maybe 3 times a week the last 2 weeks. Power house began to get annoying and my Fitness 19 wasn't fully expired yet. So I figured I'd drop in there and when I did, I realized it was more easy to get a solid workout in there at 10pm than it was at PowerHouse. I also had to deal with way less hassle traveling to the gym. Secondly, i decided I needed to clean up my diet. I cut out alcohol completely in the last 6 weeks, will it help? Who knows, but it's probably better to ensure my body is properly hydrated and not having periods of dehydration.
My diet needed to be even further cleaned up, I was putting in work sometimes 5 to 6 days a week during the summer. But I never really took the time to ensure I was eating more and more. I would add in junk food during breaks or fast food on lunch instead of quality food to help me grow and recover. I bought a better Men's Vitamin.. Still a Meijer brand but if this one isn't effective we'll switch to the GNC mega man. I am taking 2 scoops of protein after the gym now. I switched my pre workout to assault.
Chest Day...
4 x Regular press
3 x Inclince
3 x Decline
3 x cable flys
3 x machine flys
Light Tricep session (Gym was going to close soon)
3 x tricep pull down
2 x close grip chest press
Tomorrow is probably going to be a back day.. I am debating doing biceps and a more hardcore triceps on Wednesday. Not fully 100% positive on what I want to do. I need to ensure I workout 4 to 5 times this week and eat more.
My diet needed to be even further cleaned up, I was putting in work sometimes 5 to 6 days a week during the summer. But I never really took the time to ensure I was eating more and more. I would add in junk food during breaks or fast food on lunch instead of quality food to help me grow and recover. I bought a better Men's Vitamin.. Still a Meijer brand but if this one isn't effective we'll switch to the GNC mega man. I am taking 2 scoops of protein after the gym now. I switched my pre workout to assault.
Chest Day...
4 x Regular press
3 x Inclince
3 x Decline
3 x cable flys
3 x machine flys
Light Tricep session (Gym was going to close soon)
3 x tricep pull down
2 x close grip chest press
Tomorrow is probably going to be a back day.. I am debating doing biceps and a more hardcore triceps on Wednesday. Not fully 100% positive on what I want to do. I need to ensure I workout 4 to 5 times this week and eat more.
Thursday, November 21, 2013
Casein protein
1) Texture is weird as hell, no matter what is added to the blender bottle it reminds me of a real milk shake. There is still particles and it's super thick.
2) Didn't finish the whole sample packet and feel extrmely full off 75%
3) Will post more reviews in the morning
2) Didn't finish the whole sample packet and feel extrmely full off 75%
3) Will post more reviews in the morning
11/22/13
Woke up.. 1pm
1 packet of oatmeal
-2 tablespoons of strawberry jelly
-1 table spoon ON Whey
1 Greek Yogurt
1 Granola Bar
Ran errands
1 protein bar
5pm
2 bowls hamburger based stew
2 pieces of bread with butter
615pm BACK DAY
Dumb bell row x2
barbell row x 3
Lat pull down wide x 4
Single handle rows x 3
Single handle lat pull downs x 3
Bicep curls x 4 very slow
Post Work out shake
2 nutri grain bars
Post Work out meal 3 slices of turkey, 2 slices of whole grain bread... 20 lays chips
12am snack.. chips... 2 pickles.. crackers with peanut butter
Casein Shake.. 2 cups whole milk.. 2 table spoons whipping cream
1 packet of oatmeal
-2 tablespoons of strawberry jelly
-1 table spoon ON Whey
1 Greek Yogurt
1 Granola Bar
Ran errands
1 protein bar
5pm
2 bowls hamburger based stew
2 pieces of bread with butter
615pm BACK DAY
Dumb bell row x2
barbell row x 3
Lat pull down wide x 4
Single handle rows x 3
Single handle lat pull downs x 3
Bicep curls x 4 very slow
Post Work out shake
2 nutri grain bars
Post Work out meal 3 slices of turkey, 2 slices of whole grain bread... 20 lays chips
12am snack.. chips... 2 pickles.. crackers with peanut butter
Casein Shake.. 2 cups whole milk.. 2 table spoons whipping cream
Wednesday, November 20, 2013
MJ Flu Game
Sorry for not updating in awhile.. no one probably gives a fawk. Today when I woke up I had a horrible stomach situation. It forced me to call off work and spend most of the day in bed.
About 8 o'clock after eating 3 bowls of hamburger based stew... I decided to work out. I figured I had been in bed all day and called off work, honestly I wanted to make sure I burned enough energy to sleep tonight.
ARMS Day
Pre Work Out- First time using Assault
Blasted Biceps and Triceps
Skull crushers
Tricep Pull Downs
Tricep bench press
Tricep dumb bells
Tricep Flys
Bicep curls
Bicep Flys
Bicep one arm curls
Bicep dumb bell curls
After ward.. My eating wasn't really where I wanted it to be. Protein shake.. 2 table spoons heavy whipping creme, 1 cup chocolate milk, 1 cup whole milk.. 2 scoops ON Whey
2 more bowls of hamburger based stew
10 tortilla chips 2 table spoons sour cream
1 cup chocolate milk.
It's 1 am I am trying to make myself eat crackers and peanut butter before bed. Tomorrow begins my new higher calorie intake diet, I really fell off.
I need to consume 4,000 calories based on everything I read a day. I also have to stop eating fast food everyday for lunch and focus on a bigger breakfast and more workable foods for lunch. My dinners have been strong of meat, but I need to focus on what I can at dinner. The acid reflux from eating pancheros crippled me for a few days a few weeks ago.
Lemon Lime gatorade gives me acid reflux also fwiw, fawk acid reflux.
About 8 o'clock after eating 3 bowls of hamburger based stew... I decided to work out. I figured I had been in bed all day and called off work, honestly I wanted to make sure I burned enough energy to sleep tonight.
ARMS Day
Pre Work Out- First time using Assault
Blasted Biceps and Triceps
Skull crushers
Tricep Pull Downs
Tricep bench press
Tricep dumb bells
Tricep Flys
Bicep curls
Bicep Flys
Bicep one arm curls
Bicep dumb bell curls
After ward.. My eating wasn't really where I wanted it to be. Protein shake.. 2 table spoons heavy whipping creme, 1 cup chocolate milk, 1 cup whole milk.. 2 scoops ON Whey
2 more bowls of hamburger based stew
10 tortilla chips 2 table spoons sour cream
1 cup chocolate milk.
It's 1 am I am trying to make myself eat crackers and peanut butter before bed. Tomorrow begins my new higher calorie intake diet, I really fell off.
I need to consume 4,000 calories based on everything I read a day. I also have to stop eating fast food everyday for lunch and focus on a bigger breakfast and more workable foods for lunch. My dinners have been strong of meat, but I need to focus on what I can at dinner. The acid reflux from eating pancheros crippled me for a few days a few weeks ago.
Lemon Lime gatorade gives me acid reflux also fwiw, fawk acid reflux.
Tuesday, October 22, 2013
Back day
I was off day...
Started with 2 granola bars and a greek yogurt, 1 can of pepsi, then 1 monster.. I was groggy as hell for some reason.
Then I ate 2 pieces of bolonga, 1 piece of sharp cheddar, 2 bowls of gold fish crackers... them bishes are amazing.
Dinner 3 bowls of home made chicken noodle soup ( 1 3lb package of chicken breast, 2 potatoes, 3 pieces of celery, 2 carrots, 1 can of chicken broth, roughly 1 cup of egg noodles) I pretty much ate the entire pan of soup. This cold has been messing with me tired of it.
From there, I drank my build HD creatine...
2 scoops C4 blue raspberry
2 scoops amino energy
1 bottle of water
Back day
Wide grip lat pull downs
8 x 60lbs
6 x 70 lbs
4 x 80lbs
Reverse grip Lat Pull downs
8 x 70lbs
6 x 80lbs
4 x 90lbs
Close grip lat pull downs
8x 90lbs
6 x 100
4 x 110lbs
I switched from the dual pulley to the single for the close, the dual pulley seemed to give more resistance but didn't offer a close grip capability.
Dual Handle Rows
8 x 60lbs
6 x 70lbs
4 x 80lbs
The dual pulley system again offered more resistance
High Rows
50 x 8
60 x 6
70 x 4
Row Machine (Mimicking back rows with barbell)
80lbs x 8
90lbs x 6
100s x 4
110 til failure
I had to do a DD run so I ran out of time before I could go into biceps, so tomorrow is suppose to be a rest day. But I'm going to do forearms and biceps to take advantage.
It probably is in no bodybuulding handbook to eat 4 white castle burgers on the way home from a DD run but yolo. We will worry about abs in February right now we just care about protein, calories and carbs for bulking season.
Started with 2 granola bars and a greek yogurt, 1 can of pepsi, then 1 monster.. I was groggy as hell for some reason.
Then I ate 2 pieces of bolonga, 1 piece of sharp cheddar, 2 bowls of gold fish crackers... them bishes are amazing.
Dinner 3 bowls of home made chicken noodle soup ( 1 3lb package of chicken breast, 2 potatoes, 3 pieces of celery, 2 carrots, 1 can of chicken broth, roughly 1 cup of egg noodles) I pretty much ate the entire pan of soup. This cold has been messing with me tired of it.
From there, I drank my build HD creatine...
2 scoops C4 blue raspberry
2 scoops amino energy
1 bottle of water
Back day
Wide grip lat pull downs
8 x 60lbs
6 x 70 lbs
4 x 80lbs
Reverse grip Lat Pull downs
8 x 70lbs
6 x 80lbs
4 x 90lbs
Close grip lat pull downs
8x 90lbs
6 x 100
4 x 110lbs
I switched from the dual pulley to the single for the close, the dual pulley seemed to give more resistance but didn't offer a close grip capability.
Dual Handle Rows
8 x 60lbs
6 x 70lbs
4 x 80lbs
The dual pulley system again offered more resistance
High Rows
50 x 8
60 x 6
70 x 4
Row Machine (Mimicking back rows with barbell)
80lbs x 8
90lbs x 6
100s x 4
110 til failure
I had to do a DD run so I ran out of time before I could go into biceps, so tomorrow is suppose to be a rest day. But I'm going to do forearms and biceps to take advantage.
It probably is in no bodybuulding handbook to eat 4 white castle burgers on the way home from a DD run but yolo. We will worry about abs in February right now we just care about protein, calories and carbs for bulking season.
Monday 10/21/13 Chest and Triceps bish
The downfall of this day was I worked 5am to 130pm. I went home and crashed for 3 hours then woke up.. bought the 2 for 1 amino energy sale at Vitamin Shoppe and then went to the gym.
I really don't recall all my meals sorry.
Chest
Bench press
3 x
Inclince press 3 x.. I peaked at 30lbs on dumb bells a new personal best in the incline
Decline
3 x peaked at 30lbs on each side on this, personal best
Flies probably 6 x
Triceps
Pull down 3 x
Close grip bench press 3 x
tricep pulls 3x
On Tuesday my chest and triceps were sore as fawk
I really don't recall all my meals sorry.
Chest
Bench press
3 x
Inclince press 3 x.. I peaked at 30lbs on dumb bells a new personal best in the incline
Decline
3 x peaked at 30lbs on each side on this, personal best
Flies probably 6 x
Triceps
Pull down 3 x
Close grip bench press 3 x
tricep pulls 3x
On Tuesday my chest and triceps were sore as fawk
Monday, October 21, 2013
Weekend Recovery/ Work
The weekend is a hard ass time for me, I had to work 1 to 930 both days. I also had several Home Safe Detroit runs to take care of. So I slept about 5 to 6hours a night but I was busy nonstop. The benefit is at night I was able to force myself to constantly eat. even while driving to the next pickup.
The weekend was brutal after that hardcore leg day, all you can do in this situation is take BCAAs and creatine and hope it helps healing for the next day.
By Monday I felt stellar, another key to my non workout days is eating. I try to eat every 2 hours, I even carry snack food into work with me in my pocket. I keep food in my car so incase I'm rushed and can't eat breakfast I can cram food in on the way to work. I generally prefer to eat 2 granola bars, fruit snacks and my creatine on the way to work. Why the hell am I eating fruit snacks? They are delicious and high in calories and carbs which helps me be energized and keep going.
The weekend was brutal after that hardcore leg day, all you can do in this situation is take BCAAs and creatine and hope it helps healing for the next day.
By Monday I felt stellar, another key to my non workout days is eating. I try to eat every 2 hours, I even carry snack food into work with me in my pocket. I keep food in my car so incase I'm rushed and can't eat breakfast I can cram food in on the way to work. I generally prefer to eat 2 granola bars, fruit snacks and my creatine on the way to work. Why the hell am I eating fruit snacks? They are delicious and high in calories and carbs which helps me be energized and keep going.
Friday October 19th Leg Day
1) I switched gyms, I filled out for the trial membership for PowerHouse and called to activate it and got talked into a 1 dollar down 30 dollar a month plan within 1 minute. I was so pumped, love Power House.
2) I was probably the smallest person many of you ever met before I started working out. if I'm confident enough to go to Power House, you should be too.
- Leg Day
I spent all day eating high amounts of carbs and protein to ensure I would be fully energized and ready to go hard on legs.
Intense leg curls from both directions, really wanted to get into single leg movements also but I wasn't able to given time constraints.
Leg extensions
Dead Lifts
Calf Raises with 100lbs resistance
Leg Press
Ab rotations
Leg raises to work lower abs
After Gym-
Crunches
Planks
2) I was probably the smallest person many of you ever met before I started working out. if I'm confident enough to go to Power House, you should be too.
- Leg Day
I spent all day eating high amounts of carbs and protein to ensure I would be fully energized and ready to go hard on legs.
Intense leg curls from both directions, really wanted to get into single leg movements also but I wasn't able to given time constraints.
Leg extensions
Dead Lifts
Calf Raises with 100lbs resistance
Leg Press
Ab rotations
Leg raises to work lower abs
After Gym-
Crunches
Planks
Wednesday, October 16, 2013
Tuesday 9/15/13 ARMS
This is another change up, usually this would be back and bicep day. But instead I hit triceps and biceps hard.
TRICEPS
Tricep pull down
Over head tricep press
Skull crushers
Close crip bench press
BICEPS
One Arm Curls
Dual Arm Curls
Barbell curl
I was in a hurry due to having to work that night, so I did all of these with very little time in between. I feel sore today, I went hard and intense regardless of the short amount of time.
TRICEPS
Tricep pull down
Over head tricep press
Skull crushers
Close crip bench press
BICEPS
One Arm Curls
Dual Arm Curls
Barbell curl
I was in a hurry due to having to work that night, so I did all of these with very little time in between. I feel sore today, I went hard and intense regardless of the short amount of time.
Chest Brah Monday
I decided to switch programs... Obviously everybody's body is unique and if you keep doing the same shit over and over again it's going to adapt and stop growing. It's like when I started working in grocery instead of service and I noticed I was getting stronger... Then I stopped getting stronger. So I started following jay Cutler's living large series on bodybuilding.com. Keep in mind previously I had just read up on everything and stayed with a basic formula, it kinda worked I gained almost 20 pounds. I'm stronger I'm putting up more weight than I ever have before. But I figured fawk it let's keep trying new things.
CHEST DAY ONLY NO TRICEPS
Chest Press 4 x (Maxed out at 45 on each side new personal high)
Incline Chest Press 4 x (Maxed out at 50 new personal high)
Dumb bell press maxed out at 30 I felt I could have done more but I didn't have a spotter.. I did 8 on the last set in order to make up for that fear.
I did dips because in the program it said too, I also used the tricep press which I noticed worked my chest muscles like the chest dips.
Push ups 50 and failed
I thought man This probably isn't going to make me sore... but today I'm sore as hell and I'm writing this 2 days later.
CHEST DAY ONLY NO TRICEPS
Chest Press 4 x (Maxed out at 45 on each side new personal high)
Incline Chest Press 4 x (Maxed out at 50 new personal high)
Dumb bell press maxed out at 30 I felt I could have done more but I didn't have a spotter.. I did 8 on the last set in order to make up for that fear.
I did dips because in the program it said too, I also used the tricep press which I noticed worked my chest muscles like the chest dips.
Push ups 50 and failed
I thought man This probably isn't going to make me sore... but today I'm sore as hell and I'm writing this 2 days later.
Wednesday, October 9, 2013
Wednesday 10/9/2013
Fawkin back and bicep day. I was annoyed by my early morning shift and the sliders from last night impacted me when I woke up.
Wake up 6am (late for work)
2 bottles of water instantly dry mouth from allergy meds
1 granola bar on the way to work.. I was running late
1st Break.. 1 bagel -_- If it matters at all the bagel did not fill me up at all lol
lunch... subway 6inch cold cut combo..
I was hungry an hour later
Then I cam home had a cup of yogurt and took a nap.
Wake up from nap... I made this creation for dinner
2lbs hamburger
4 potatoes
3 carrots
4 celery stalks
1 can of diced tomatoes
1 can of tomato sauce
ate 4 bowls of that stew..
it was amazing
Neon Sport Pre Work out
gym BACk/Bicep
Lat pull downs maxed at 125lbs
Row handle pull downs to make the grip even closer..
8 x100
6 x 115
5 125lbs
Rows... maxed out at 115lbs at 4
I honestly can't remember everything I did, I was so in the zone for a change.
Pull ups to failure.. Bicep curls at 60lbs on the preacher curl til failure.
Straight arm lat pull downs..
20 at 20lb
15 x 25lbs
10 x35lbs
6 x 42.5lbs
2 x 55lbs
Pull ups/ chinups to failure on both
Wake up 6am (late for work)
2 bottles of water instantly dry mouth from allergy meds
1 granola bar on the way to work.. I was running late
1st Break.. 1 bagel -_- If it matters at all the bagel did not fill me up at all lol
lunch... subway 6inch cold cut combo..
I was hungry an hour later
Then I cam home had a cup of yogurt and took a nap.
Wake up from nap... I made this creation for dinner
2lbs hamburger
4 potatoes
3 carrots
4 celery stalks
1 can of diced tomatoes
1 can of tomato sauce
ate 4 bowls of that stew..
it was amazing
Neon Sport Pre Work out
gym BACk/Bicep
Lat pull downs maxed at 125lbs
Row handle pull downs to make the grip even closer..
8 x100
6 x 115
5 125lbs
Rows... maxed out at 115lbs at 4
I honestly can't remember everything I did, I was so in the zone for a change.
Pull ups to failure.. Bicep curls at 60lbs on the preacher curl til failure.
Straight arm lat pull downs..
20 at 20lb
15 x 25lbs
10 x35lbs
6 x 42.5lbs
2 x 55lbs
Pull ups/ chinups to failure on both
Tuesday October 8th 2013
Since I worked 11 to 7... There was an amazing Tigers playoff game on that distracted me and I had to do a run for my other job at 10... I didn't get to work out.
But let's review some things I did do for this process...
I ate 4 meals as usual but I had a huge pre bed meal lol
There's a slider place called Tel Way in South West Detroit, my boy Christian was dedicated to eating there..
So pre bed like an hour before bed for my shitty 6am shift..
I ate 4 sliders.. Calories and hopefully some pre bed protein.
My boy weighs almost 300 and could only eat 3 I had 4..
Beast mode pussy
But let's review some things I did do for this process...
I ate 4 meals as usual but I had a huge pre bed meal lol
There's a slider place called Tel Way in South West Detroit, my boy Christian was dedicated to eating there..
So pre bed like an hour before bed for my shitty 6am shift..
I ate 4 sliders.. Calories and hopefully some pre bed protein.
My boy weighs almost 300 and could only eat 3 I had 4..
Beast mode pussy
Monday, October 7, 2013
Chest Day Brah
I've still been working out I just was too lazy to post...
Meal 1
Protein bar Cliff Builders Max
1 Granola Bar
I forgot to actually have a real breakfast I was in a hurry to work fml
Meal 2
2 granola bars
1 pack fruit snacks
I had to goto the verizon store on break it kinda owned that
Meal 3
Big Mac (500 calories)
Fries (200 calories)
I've switched up from drinking pepsi to sprite due to lower caffeine and I've been getting better sleep from not working mornings. I also may have partied too hard this weekend, but I'm mass building not dieting. No worries we'll cut out the alcohol closer to Olympia 2014 :)
Meal 4
1 complete can of Cheddar Brocoli soup
2 servings of Bettermaid Sweet BBQ chips
1 glass pepsi
WORK OUT SESSION
1 packet Neon Sport Pre Workout
1 Serving Build HD Creatine
Incline hammer press 3 x
10 x 30lbs
8 x 35lbs
6 x 45lbs
4 x 47lbs
Hammer Press
10 x 25lbs
8 x 35lbs
6 x 40lbs
4 x 42.5lbs
Decline Press
10 x 25 lbs
Dumb bell press
(I've never started at 25lbs or used 30lbs before )
10 x 25lbs
6 x 30lbs (PERSONAL BEST)
Cable Flys
from 20lbs down to 10 to failure
Flys on Machine
115lbs x 10
125lbs x 8
135lbs x 6
140lbs x4
Tricep Pull downs
maxed out 2 at 50lbs new personal record
Triceps pushdowns
10 x 115lbs
Skull crushers
10x 20lbs
DIPS
til failure
1 scoop of Whey
2 tablespoons of heavy whipping cream
Meal 1
Protein bar Cliff Builders Max
1 Granola Bar
I forgot to actually have a real breakfast I was in a hurry to work fml
Meal 2
2 granola bars
1 pack fruit snacks
I had to goto the verizon store on break it kinda owned that
Meal 3
Big Mac (500 calories)
Fries (200 calories)
I've switched up from drinking pepsi to sprite due to lower caffeine and I've been getting better sleep from not working mornings. I also may have partied too hard this weekend, but I'm mass building not dieting. No worries we'll cut out the alcohol closer to Olympia 2014 :)
Meal 4
1 complete can of Cheddar Brocoli soup
2 servings of Bettermaid Sweet BBQ chips
1 glass pepsi
WORK OUT SESSION
1 packet Neon Sport Pre Workout
1 Serving Build HD Creatine
Incline hammer press 3 x
10 x 30lbs
8 x 35lbs
6 x 45lbs
4 x 47lbs
Hammer Press
10 x 25lbs
8 x 35lbs
6 x 40lbs
4 x 42.5lbs
Decline Press
10 x 25 lbs
Dumb bell press
(I've never started at 25lbs or used 30lbs before )
10 x 25lbs
6 x 30lbs (PERSONAL BEST)
Cable Flys
from 20lbs down to 10 to failure
Flys on Machine
115lbs x 10
125lbs x 8
135lbs x 6
140lbs x4
Tricep Pull downs
maxed out 2 at 50lbs new personal record
Triceps pushdowns
10 x 115lbs
Skull crushers
10x 20lbs
DIPS
til failure
1 scoop of Whey
2 tablespoons of heavy whipping cream
Saturday, September 21, 2013
Friday 9/20/13 122lbs
Incredible leg day...
Squats are going from something I hated to something to something I enjoy for the challenge of it.
3 x Squats
3 x Leg Extensions
3 x Leg Curls
3 x Horiziontal calf raises
3 x regular calf machine
3 x back extensions (glute and low back work)
We kept it simple on this leg day... Still was sore today.
I dominated that salmon previously mentioned it was amazing.
Supplements
Build HD
ON Whey Chocolate Milk Shake
C4 Fruit Punch
Squats are going from something I hated to something to something I enjoy for the challenge of it.
3 x Squats
3 x Leg Extensions
3 x Leg Curls
3 x Horiziontal calf raises
3 x regular calf machine
3 x back extensions (glute and low back work)
We kept it simple on this leg day... Still was sore today.
I dominated that salmon previously mentioned it was amazing.
Supplements
Build HD
ON Whey Chocolate Milk Shake
C4 Fruit Punch
Friday, September 20, 2013
For What it's Worth
I made salmon today for the first time ever, I was scared I'd poison myself by cooking it wrong. I also weigh 122lbs now, which is my most I've weighed without being a little fat kid ever.
More to come including todays meals and workout program.. Friday leg days are the sexiest
More to come including todays meals and workout program.. Friday leg days are the sexiest
Tuesday Through Thursday
Tuesday Back and Biceps
Wake up ....
Wednesday Day off from program
1 scoop Build HD immediately with water
Then Bottle of water
2 packets of Oatmeal for breakfast
1 bagel
4 tablespoons creamcheese
1 Monster
Break 1
Natural Peanut Butter
10 Crackers 1 Tablespoon of peanut butter per cracker
Lunch
1 12inch Subway Turkey
2 bottles of water
Dinner
1LB Ground Beef
1 packet of Lipton Rice Cheddar and Broccoli
2 taco bell tacos at 4am
Thursday
Wake up terrible stomach situation from taco bell
1 greek yogurt
1 glass chocolate milk
1 bagel
4 tablespoon cream cheese
Lunch
2 greek yogurts
2 granola bars
1 nutri grain bar
1 packet of gushers
Shoulders...
110LB barbell shrugs
3 X Arnold Presses
3 X Shoulder press
3 X hammer strength shoulder press
1/2 Large Pizza :)
I really need to do this daily so I don't forget the process.
Wake up ....
Wednesday Day off from program
1 scoop Build HD immediately with water
Then Bottle of water
2 packets of Oatmeal for breakfast
1 bagel
4 tablespoons creamcheese
1 Monster
Break 1
Natural Peanut Butter
10 Crackers 1 Tablespoon of peanut butter per cracker
Lunch
1 12inch Subway Turkey
2 bottles of water
Dinner
1LB Ground Beef
1 packet of Lipton Rice Cheddar and Broccoli
2 taco bell tacos at 4am
Thursday
Wake up terrible stomach situation from taco bell
1 greek yogurt
1 glass chocolate milk
1 bagel
4 tablespoon cream cheese
Lunch
2 greek yogurts
2 granola bars
1 nutri grain bar
1 packet of gushers
Shoulders...
110LB barbell shrugs
3 X Arnold Presses
3 X Shoulder press
3 X hammer strength shoulder press
1/2 Large Pizza :)
I really need to do this daily so I don't forget the process.
Monday, September 16, 2013
My Supplement Game
Right now...
BPI Build HD White Raspberry
Optinum Nutrition Chocolate Milk Shake Whey
MusclePharm Aminos Orange Mango
C4 Pre Work out
GNC Chreadrive Fruit Punch- I don't really like this at all, I have it on deck and mix it with powerade fruit punch powder I acquired from Kroger. The flavor of this supplement is so weak on it's own, but it's 1000mg Taurine and 5G Creatine one clearance for 10 bucks.. 50% off I bought it to be a backup incase I ran out of pre or creatine.
Things I've finished since May 2013.. I started my workout program in May 2013...
1 GNC Creatine Monohydrate
1 GNC Chreadrive Fruit Punch
1 Optimum Nutrition Chocolate
1 Optimum Nutrition Banana Cream
1 GNC Vanilla Whey
3 ON Amino Energy (fruit punch and grape)
1 Image Sports Silk Aminos
3 C4s various flavors
I have also used several samples in between.. I will write reviews on all my pre work outs soon.
BPI Build HD White Raspberry
Optinum Nutrition Chocolate Milk Shake Whey
MusclePharm Aminos Orange Mango
C4 Pre Work out
GNC Chreadrive Fruit Punch- I don't really like this at all, I have it on deck and mix it with powerade fruit punch powder I acquired from Kroger. The flavor of this supplement is so weak on it's own, but it's 1000mg Taurine and 5G Creatine one clearance for 10 bucks.. 50% off I bought it to be a backup incase I ran out of pre or creatine.
Things I've finished since May 2013.. I started my workout program in May 2013...
1 GNC Creatine Monohydrate
1 GNC Chreadrive Fruit Punch
1 Optimum Nutrition Chocolate
1 Optimum Nutrition Banana Cream
1 GNC Vanilla Whey
3 ON Amino Energy (fruit punch and grape)
1 Image Sports Silk Aminos
3 C4s various flavors
I have also used several samples in between.. I will write reviews on all my pre work outs soon.
9/16/2013
Wake up.. Didn't weigh myself..
1 cup of Kroger Greek Yogurt
1 Monster
1 scoop and water bottle Monster Aminos 16.9oz
Work 6am..
Break 8am...
1 Bagel 2 Quaker Granola Bars
Work more
Lunch 10:30am
1 JR Whopper
1 Large Fry
2 packets fruit snacks
1 coke
1 Monster
Last Break 12:30PM
6 Town House Crackers
6 table spoons Planters natural pb
1 bottle of water
Home.. Meal
1 cup of yogurt
2 slices of bread
Nap...
GYM
Chest/Triceps
3 sets bench press
3 sets close grip bench
3 sets inclined dumb bell press
3 sets declined press
10 sets cable flies
5 sets perfect pushup
5 sets tricep pull down
3 sets dips
Protein Shake
4 bowls of hamburger stew
2 salads with Cesar dressing 400 cals
2 potatoes fried
4 TBSp kethcup
Inbetween all of this 4 cans of pepsi
3 water bottles
Bed time.. 2 tablespoon cottage cheese forced down
1 cup of Kroger Greek Yogurt
1 Monster
1 scoop and water bottle Monster Aminos 16.9oz
Work 6am..
Break 8am...
1 Bagel 2 Quaker Granola Bars
Work more
Lunch 10:30am
1 JR Whopper
1 Large Fry
2 packets fruit snacks
1 coke
1 Monster
Last Break 12:30PM
6 Town House Crackers
6 table spoons Planters natural pb
1 bottle of water
Home.. Meal
1 cup of yogurt
2 slices of bread
Nap...
GYM
Chest/Triceps
3 sets bench press
3 sets close grip bench
3 sets inclined dumb bell press
3 sets declined press
10 sets cable flies
5 sets perfect pushup
5 sets tricep pull down
3 sets dips
Protein Shake
4 bowls of hamburger stew
2 salads with Cesar dressing 400 cals
2 potatoes fried
4 TBSp kethcup
Inbetween all of this 4 cans of pepsi
3 water bottles
Bed time.. 2 tablespoon cottage cheese forced down
The Journey
For those of you who know me... My name is Robert Banker, I go by robdiddy and Diddles... This blog is going to showcase my journey from a 103 pound dude coming off an epic battle with acid reflux to a professional body builder or as best I can come close.
The mission of this blog is to show you, anything is possible. Obviously when you want to start your plan you pry weigh more than I did. I will share my story of the bone disease I battled as a child and young adult as well as my journey into becoming the best me possible.
This is where I will showcase my gains... My blueprints and my strategies here.
I started working out seriously in May 2013, I weighed 103lbs on my first weigh in. Last week I weighed in at 117lbs. I am skinny as hell still in my opinion but get told my face looks fuller, my arms stomach and legs look fuller. This blog is not to help you lose weight, any pussy in fitness advice can tell you how to lose weight. This is for the skinny kid getting picked on, this is for everyone else who is small and thinks that they will never be big...
The mission of this blog is to show you, anything is possible. Obviously when you want to start your plan you pry weigh more than I did. I will share my story of the bone disease I battled as a child and young adult as well as my journey into becoming the best me possible.
This is where I will showcase my gains... My blueprints and my strategies here.
I started working out seriously in May 2013, I weighed 103lbs on my first weigh in. Last week I weighed in at 117lbs. I am skinny as hell still in my opinion but get told my face looks fuller, my arms stomach and legs look fuller. This blog is not to help you lose weight, any pussy in fitness advice can tell you how to lose weight. This is for the skinny kid getting picked on, this is for everyone else who is small and thinks that they will never be big...
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