BWrag's Training Log

[bwrag]

Meal one how do you eat your egg whites and whey and oats?

using Pasturized egg whites?

yea just drink them and the oats, would be to much to eat at once for me

 

[bwrag]

9-13-2011

Diet

meal 1 - 1 scoop wpi, 1 cup whites, 1 dry cup oats, tbsp olive oil
meal 2 - 6.25 OZ chicken, 50 grams almonds
meal 3 - 1 scoop wpi, 1 scoop miccelar casien, 2 tbsp PB
meal 4 - 6.25 OZ chicken, 1 cup white rice
intra - 20 grams peptopro
post - 20 grams peptopro, 1 scoop wpi, 1 scoop MC, 60 grams dextrose
meal 5 - 1 scoop wpi, 1 scoop micellar casien, 2 tbsp PB
Cardio

30 min. 3.6mph w4% inc.

Weights

BB row 3x10 @ 225
Cable rows 3x10 @ 12P
Deadlift 3x6 @ 315
revgrip pulldowns 4x15 @ 10P
DB pullovers 3x15 @ 50


deadlifts felt easy and quick reset between every rep not going to push it though.

 

[bigcruz]

Slow and easy my friend you'll get there

 

[bwrag]

Slow and easy my friend you'll get there

Thats the plan, your doing great I hope you took some before pics, diets suck but def worth it in the end

 

[bwrag]

9-15-2011

Diet

meal 1 - 1 scoop wpi, 1 cup whites, 1 dry cup oats, tbsp olive oil
meal 2 - 6.25 OZ chicken, 50 grams almonds
meal 3 - 1 scoop wpi, 1 scoop miccelar casien, 2 tbsp PB
meal 4 - 6.25 OZ chicken, 1 cup white rice
intra - 20 grams peptopro
post - 20 grams peptopro, 1 scoop wpi, 1 scoop MC, 60 grams dextrose
meal 5 - spagetti (not sure if this helped or not but mon & tuesday I slept like shit then at carbs last night in my last meal of the day and got 9.5 hrs of good sleep)

Cardio

0
Weights

seated BB shoulder press 4x10 @ 185
rear cable lats 4x10 @ 52
DB lat raise 3x10 @ 27
DB front raise 2x20 @ 15
fat bar shrugs 4x20 @ 220
standing calf raises 6x20 @ 210

 

[jagbender]

yea just drink them and the oats, would be to much to eat at once for me

Are you eating the oats raw or cooked?

making a lumpy ass shake?

 

[bwrag]

9/19/2011

Diet

meal 1 - 4 eggs, 1 cup whites, 1 dry cup oats
meal 2 - 6.25 OZ chicken, 50 grams almonds
meal 3 - 1 scoop wpi, 1 scoop miccelar casien, 2 tbsp PB
meal 4 - 6.25 OZ chicken, 1 cup white rice
intra - 20 grams peptopro
post - 20 grams peptopro, 1 scoop wpi, 1 scoop MC, 60 grams dextrose
meal 5 - turkey sandwich

Cardio

.5hr @ 3.7mph w/inc 4%


Weights

Incline 4x10 @230
DB Bench 4X10 90
incline flys 4x15 22
legraises bw 20,12
decline crunch 25lbs 20,20

 

[D-Lats]

Everything's looking good bro! Keep it up

 

[bwrag]

Everything's looking good bro! Keep it up

hows your training coming along? You keeping a log. ANd any up coming comps?

 

[bwrag]

Are you eating the oats raw or cooked?

making a lumpy ass shake?

blender

 

[D-Lats]

hows your training coming along? You keeping a log. ANd any up coming comps?

No log but I am 5 weeks out. I'm sitting at 222lbs so I'm hoping to be at 215 on stage. It's way more work than ithought but I love the discipline.

 

[bwrag]

No log but I am 5 weeks out. I'm sitting at 222lbs so I'm hoping to be at 215 on stage. It's way more work than ithought but I love the discipline.

sounds good, get up some pics

 

[jagbender]

blender

I bet the swelling of the oats keeps you feeling full for a while!

 

[bwrag]

I bet the swelling of the oats keeps you feeling full for a while!

about 2 hrs.

 

[bwrag]

9/20/2011

Diet

meal 1 - 4 eggs, 1 cup whites, 1 dry cup oats
meal 2 - 6.25 OZ chicken, 50 grams almonds
meal 3 - 1 scoop wpi, 1 scoop miccelar casien, 2 tbsp PB
meal 4 - 6.25 OZ chicken, 1 cup white rice
intra - 20 grams peptopro
post - 20 grams peptopro, 1 scoop wpi, 1 scoop MC, 60 grams dextrose
meal 5 - 1 scoop wpi, 1 scoop micellar casien, 2 tbsp pb
Cardio

.5hr @ 3.7mph w/inc 4%


Weights

tbar row 3x10 @215
DB row 3x10 157
wide grip pull up bw 6,6,4
close pulldown 4x15 @ 10
stiffarm pull down 3x15 @ 95

 

[renohawj]

awesome transformation plus log.

 

[bwrag]

awesome transformation plus log.

thanks

 

[carmineb]

Bwrag, hows everything coming along?

 

[JoeClyde]

good work

 

[bwrag]

Bwrag, hows everything coming along?

good tired as hell lately, but getting solid workouts in

good work

Thanks

 

[bwrag]

9-26-2011

Diet

meal 1 - 1 scoop whey, 1 cup whites, 1 dry cup oats
meal 2 - 6.25 OZ chicken, 50 grams almonds
meal 3 - 1 scoop wpi, 1 scoop miccelar casien, 2 tbsp PB
meal 4 - 6.25 OZ chicken, 1 cup white rice
intra - 20 grams peptopro
post - 20 grams peptopro, 1 scoop wpi, 1 scoop MC, 60 grams dextrose
meal 5 - beef burrito, with lowcarb tortilla

Cardio

30 min @ 3.8 mph w4%inc

Weights

bench 4X10 @ 280
Inc DB 2x10 @ 87
Flat cable flys(2sec stretch and 2 sec squeeze) 2x15 @ 17
decline DB Bench 2x15 @ 75
ghr situps 6x6 @ bw

 

[jagbender]

I started eating egg whites My wife wants to kick me out of the house.
Bad smelling gas! WOW

 

[bwrag]

9-27-2011

Diet

meal 1 - 1 scoop wpi, 1 cup whites, 1 dry cup oats, tbsp olive oil
meal 2 - 6.25 OZ chicken, 50 grams almonds
meal 3 - 1 scoop wpi, 1 scoop miccelar casien, 2 tbsp PB
meal 4 - 6.25 OZ chicken, 1 cup white rice
intra - 20 grams peptopro
post - 20 grams peptopro, 1 scoop wpi, 1 scoop MC, 60 grams dextrose
meal 5 - fish sticks

Cardio

30 min. 3.8mph w4% inc.

Weights

BB row 3x10 @ 230
Cable rows 3x10 @ 13P
Deadlift 3x6 @ 335
revgrip pulldowns 4x15 @ 11P


deadlifts were easy and quick, back felt good

 

[bwrag]

I started eating egg whites My wife wants to kick me out of the house.
Bad smelling gas! WOW

yea there neither good coming or going

 

[carmineb]

this is the reason why every guy should have a nice clubhouse/mantown in the back of his yard, not connected to the house.... and require retinal and finger print identification to get in or out . ANd have one of those clean air scrubbers they install at NASA or any high tech company to purify the air

 

[carmineb]

yea just drink them and the oats, would be to much to eat at once for me

you drink the egg whites?

 

[Hell]

9-27-2011

Deadlift 3x6 @ 335

deadlifts were easy and quick, back felt good

Hell yea man...I see you are back dead-lifting! I just staed back doing them myself last week after about 2 months off after pulling my back. Did 315 x 5 - 4 sets last night and they felt good with no pain. Now I am gonna get back into them good and see if I can hit 500lbs by the end of the year. Got 450 2 months ago but thats when I pulled my back.

 

[bwrag]

this is the reason why every guy should have a nice clubhouse/mantown in the back of his yard, not connected to the house.... and require retinal and finger print identification to get in or out . ANd have one of those clean air scrubbers they install at NASA or any high tech company to purify the air

Hell yea that way my ears can get a rest from all the talking

you drink the egg whites?

yea I drink them, there pasturized

Hell yea man...I see you are back dead-lifting! I just staed back doing them myself last week after about 2 months off after pulling my back. Did 315 x 5 - 4 sets last night and they felt good with no pain. Now I am gonna get back into them good and see if I can hit 500lbs by the end of the year. Got 450 2 months ago but thats when I pulled my back.

Good luck my goal is back to 600 but will be going there slowly and will be doing alot of hypers, rev hypers along the way

 

[bigcruz]

You planning on competing?

 

[Hubauer]

BB row 3x10 @ 230
Cable rows 3x10 @ 13P
Deadlift 3x6 @ 335
revgrip pulldowns 4x15 @ 11P

After warm-ups, do you keep the weight the same through each set? Great log by the way