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.
Tuesday, October 22, 2013
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
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