Thread: New o.O Journal...

Alright my com's screwed the last couple weeks and i didnt get the chance to write my journal. It's like a wtf....

Nevertheless... I kept working hard the last couple weeks and managed to get down 5 lbs of fat at 6-0 173lbs now...

Still remembered what i did the last 2 days though...
Day 1(-2)
- 2 scoop ON Whey, 1 svr noodles
- 3/4 rice(cooked) + 6oz. chicken + 2 egg whites
- 2 scoop Protien blend + 1 svr. watermelons
- 6oz. chicken + 1/4cup rice
- 6oz chicken + 1/4 cup rice(7.30 if i remembered correctly)

Day 1(-1)
- 2scoop ON Whey + 2 svr fiber one + 300ml 1% milk
- 3/4 cup rice + 60z. chicken + 2 egg whites
- 1 svr. of noodles(50g carbs pre w/o)
- 2 scoop ON Whey
- 6oz. chicken + 1/4cup rice
- 60z. chicken + 1/4 cup rice

Day 1(Today)
- 2 Scoop ON Whey + 1svr blueberry morning(lol)
- 1 cup rice + 7.5oz. chicken + 2 egg whites + 1 yolk
- 1/2 cup rice + 5oz. duck + lean pork
- 2 Scoop ON Whey + 1/2 svr. watermelons
- 1 medium potato + 120z. chicken
- 1 scoop protien blend


W/o
- Day1(-1)
- Squats(normal spd on eccentric,explosive on concentric part)
- 1 x 20
- 1 x 12
- 1 x 8(all until now are warm up)
- 4 x 6

combined with plyometircs
(after each squats set, rest 30 secs, begin plyometrics)
Box Jump(sets) x 5

28' x 3 x 6
30' x 2 x 5

Leg Extensions
- 3 x 15(unilateral)

Lunges
- 2 x 20(both legs)

standing calf raises
(weighted, normal spd on eccentric part,fast on concentric part)
- 4 x 10

Day1(Today)
- Dumbbell Presses
- 4 x 8-12( i fail within that range)
- Military Presses
- 3 x 10
-Front Raises
- 3 x 12
Rear lateral raise
- 3 x 12-15

Day 3
- 1 scoop ON Whey + 300ml 1% milk + 1 svr blueberry morning
- 8oz. chicken + 2 flour tortillas(40g carbs total)
- Accompanied my friends who wanted to eat junk (est. 350 clas)
- Mother's Day Junkie food ='( (2 slices reg. pizza + 1 scoop On Whey)