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
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