no just like lifting
yea If i get them all I'll go up a little next time
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BWrag's Training Log
- Thread starter bwrag
- Start date
no just like lifting
yea If i get them all I'll go up a little next time
10/3/2011
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 - 3 scoops blended protein, 60 grams dextrose
meal 5 - steak
Cardio
0
Weights
Incline 2x10 @235
DB Bench 2X10 90
incline flys 2x15 25
crossovers 2x15 @ 52
GHR situps 6x7 @ BW
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 - 3 scoops blended protein, 60 grams dextrose
meal 5 - steak
Cardio
0
Weights
Incline 2x10 @235
DB Bench 2X10 90
incline flys 2x15 25
crossovers 2x15 @ 52
GHR situps 6x7 @ BW
jagbender
Registered
MMMM steak!
Nice incline bench! 235!
Nice incline bench! 235!
10/4/2011
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 - 3 scoops blended protein, 60 grams dextrose
meal 5 - steak
Cardio
0
Weights
tbar row 2x10 @220
DB row 2x10 160
wide grip pull up bw 7,6
close pulldown 2x15 @ 11
stiffarm pull down 2x15 @ 100
leg raises 3x7
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 - 3 scoops blended protein, 60 grams dextrose
meal 5 - steak
Cardio
0
Weights
tbar row 2x10 @220
DB row 2x10 160
wide grip pull up bw 7,6
close pulldown 2x15 @ 11
stiffarm pull down 2x15 @ 100
leg raises 3x7
10-6-2011
Diet
meal 1 - 4 eggs, 1 cup whites, 1 dry cup oats
meal 2 - 2 scoops wpi, 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 - chicken nuggets
Cardio
0
Weights
db shoulder press 2x10 @ 70
rear cable laterals 2x10 @ 52
DB laterals 2x10 @ 30
Front BB raise 2x20@ 45
prone DB shrug 4x22 @ 65
neck extensions 2x20 @ 32
Diet
meal 1 - 4 eggs, 1 cup whites, 1 dry cup oats
meal 2 - 2 scoops wpi, 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 - chicken nuggets
Cardio
0
Weights
db shoulder press 2x10 @ 70
rear cable laterals 2x10 @ 52
DB laterals 2x10 @ 30
Front BB raise 2x20@ 45
prone DB shrug 4x22 @ 65
neck extensions 2x20 @ 32
jagbender
Registered
Those neck extension can be a pain!
10-6-2011
Diet
meal 1 - 4 eggs, 1 cup whites, 1 dry cup oats
meal 2 - 2 scoops wpi, 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 - 3 scoops blended protein, 60 grams dextrose
meal 5 - 3 tacos, 1 bowl cereal
Cardio
0
Weights
standing leg curls 2x15 @ 82
front squats 2x15 @ 135
leg press 2X15 @ 190
leg extensions 2X15 @ 80
GHR situps 2x7 @ BW
Diet
meal 1 - 4 eggs, 1 cup whites, 1 dry cup oats
meal 2 - 2 scoops wpi, 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 - 3 scoops blended protein, 60 grams dextrose
meal 5 - 3 tacos, 1 bowl cereal
Cardio
0
Weights
standing leg curls 2x15 @ 82
front squats 2x15 @ 135
leg press 2X15 @ 190
leg extensions 2X15 @ 80
GHR situps 2x7 @ BW
bigcruz
Registered
bwrag wake up!!lol
Is that 160 lbs for each arm?
yea, I was using 205 but got sick of having to use straps to finish so I dropped weight and am working my way back up strapless.
jagbender
Registered
he's back! and strapless
10/18/2011
Diet
meal 1 - 4 eggs, 1 cup whites, 1 dry cup oats
meal 2 - 2 steak tacos, chips
meal 3 - 2 steak tacos
intra - 20 grams peptopro
post - 3 scoops blended protein, 60 grams dextrose
meal 4 - 2 chicken thighs
Cardio
15 min @ 3.5 mphw/ inc4%
Weights
Incline 3x10 @240
DB Bench 3X10 92
incline flys 2x15 27
GHR situps 6x8 @ BW
Diet
meal 1 - 4 eggs, 1 cup whites, 1 dry cup oats
meal 2 - 2 steak tacos, chips
meal 3 - 2 steak tacos
intra - 20 grams peptopro
post - 3 scoops blended protein, 60 grams dextrose
meal 4 - 2 chicken thighs
Cardio
15 min @ 3.5 mphw/ inc4%
Weights
Incline 3x10 @240
DB Bench 3X10 92
incline flys 2x15 27
GHR situps 6x8 @ BW
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, 50 grams almounds
intra - 20 grams peptopro
post - 3 scoops blended protein, 60 grams dextrose
meal 5 - spighetti
Cardio
20 min 3.5 mph w/4%inc
Weights
tbar row 3x10 @225
DB row 2x10 162
wide grip pull up bw 7,5,3
close pulldown 4x15 @ 12P
stiffarm pull down 3x15 @ 105
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, 50 grams almounds
intra - 20 grams peptopro
post - 3 scoops blended protein, 60 grams dextrose
meal 5 - spighetti
Cardio
20 min 3.5 mph w/4%inc
Weights
tbar row 3x10 @225
DB row 2x10 162
wide grip pull up bw 7,5,3
close pulldown 4x15 @ 12P
stiffarm pull down 3x15 @ 105
jagbender
Registered
10-25-2011
Diet
meal 1 - 1 scoop whey, 1 cup whites, 1 tbsp coconut oil
meal 2 - 6.25 OZ chicken, 50 grams almonds
meal 3 - 2 scoops blended protein, 2 oz cheddar cheese
meal 4 - 6.25 OZ chicken, 1 cup white rice
intra - 20 grams peptopro
post - 2 scoops blended protein, 60 grams dextrose
meal 5 - groundbeef, beans, corn
Cardio
30 min @ 3.4 mph w4%inc
Weights
bench 4X10 @ 290
Inc DB 4x10 @ 95
Flat cable flys(2sec stretch and 2 sec squeeze) 4x15 @ 20
ghr situps 6x9 @ bw
Diet
meal 1 - 1 scoop whey, 1 cup whites, 1 tbsp coconut oil
meal 2 - 6.25 OZ chicken, 50 grams almonds
meal 3 - 2 scoops blended protein, 2 oz cheddar cheese
meal 4 - 6.25 OZ chicken, 1 cup white rice
intra - 20 grams peptopro
post - 2 scoops blended protein, 60 grams dextrose
meal 5 - groundbeef, beans, corn
Cardio
30 min @ 3.4 mph w4%inc
Weights
bench 4X10 @ 290
Inc DB 4x10 @ 95
Flat cable flys(2sec stretch and 2 sec squeeze) 4x15 @ 20
ghr situps 6x9 @ bw
9-13-2011
Diet
meal 1 - 1 scoop wpi, 1 cup whites, 1 tbsp coconut oil
meal 2 - 6.25 OZ chicken, 50 grams almonds
meal 3 - 2 scoop blended, 2 tbsp PB
meal 4 - 6.25 OZ chicken, 1 cup white rice
intra - 20 grams peptopro
post - 3 scoop blended, 60 grams dextrose
meal 5 - tuna mayo
Cardio
30 min. 3.4mph w4% inc.
Weights
BB row 3x10 @ 260
Cable rows 3x10 @ 14P
Deadlift 3x6 @ 355
revgrip pulldowns 2x15 @ 12P
Diet
meal 1 - 1 scoop wpi, 1 cup whites, 1 tbsp coconut oil
meal 2 - 6.25 OZ chicken, 50 grams almonds
meal 3 - 2 scoop blended, 2 tbsp PB
meal 4 - 6.25 OZ chicken, 1 cup white rice
intra - 20 grams peptopro
post - 3 scoop blended, 60 grams dextrose
meal 5 - tuna mayo
Cardio
30 min. 3.4mph w4% inc.
Weights
BB row 3x10 @ 260
Cable rows 3x10 @ 14P
Deadlift 3x6 @ 355
revgrip pulldowns 2x15 @ 12P
jagbender
Registered
10-27-2011
Diet
meal 1 - 1 scoop wpi, 1 cup whites, 1 tbsp coconut 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 - 2 scoops blended protein, 60 grams dextrose
meal 5 - chicken
Cardio
30 min @ 3.4 mph w/inc 4%
Weights
seated BB shoulder press 4x10 @ 190
rear cable lats 4x10 @ 60
DB lat raise 3x10 @ 30
DB front raise 2x20 @ 20
fat bar shrugs 4x20 @ 220
neck extensions 4x20 @ 35
Diet
meal 1 - 1 scoop wpi, 1 cup whites, 1 tbsp coconut 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 - 2 scoops blended protein, 60 grams dextrose
meal 5 - chicken
Cardio
30 min @ 3.4 mph w/inc 4%
Weights
seated BB shoulder press 4x10 @ 190
rear cable lats 4x10 @ 60
DB lat raise 3x10 @ 30
DB front raise 2x20 @ 20
fat bar shrugs 4x20 @ 220
neck extensions 4x20 @ 35
10-27-2011
Diet
meal 1 - 1 scoop whey, 1 cup whites, 1 tbsp coconut oil
meal 2 - 6.25 OZ chicken
meal 3 - chili
meal 4 - 2 tbsp PB
intra - 20 grams peptopro
post - 2 scoops blended protein, 60 grams dextrose
meal 5 - chicken strips
Cardio
30 min @ 3.4 mph w4%inc
Weights
42" box jumps bw 6x3
squats 6x3 with bands attached 135,185,225,275,315,365
seated band hamstring curls 2x20
jumping lunges 2x10 BW
Diet
meal 1 - 1 scoop whey, 1 cup whites, 1 tbsp coconut oil
meal 2 - 6.25 OZ chicken
meal 3 - chili
meal 4 - 2 tbsp PB
intra - 20 grams peptopro
post - 2 scoops blended protein, 60 grams dextrose
meal 5 - chicken strips
Cardio
30 min @ 3.4 mph w4%inc
Weights
42" box jumps bw 6x3
squats 6x3 with bands attached 135,185,225,275,315,365
seated band hamstring curls 2x20
jumping lunges 2x10 BW
10/31/2011
Diet
meal 1 - 2 scoops blended protein
meal 2 - 2 scoops blended protein, 1 tbsp pb
meal 3 - 2 cans tuna, tartar sauce
meal 4 - 2 scoops blended protein, 1 tbsp pb
intra - 20 grams peptopro
post - 2 scoops blended protein, 60 grams dextrose
meal 5 - spaghetti
Cardio
0
Weights
Incline 4x10 @245
DB Bench 4X10 95
incline flys 2x15 30
Diet
meal 1 - 2 scoops blended protein
meal 2 - 2 scoops blended protein, 1 tbsp pb
meal 3 - 2 cans tuna, tartar sauce
meal 4 - 2 scoops blended protein, 1 tbsp pb
intra - 20 grams peptopro
post - 2 scoops blended protein, 60 grams dextrose
meal 5 - spaghetti
Cardio
0
Weights
Incline 4x10 @245
DB Bench 4X10 95
incline flys 2x15 30
D-Lats
Registered
Looks like you are keeping things moving well! Kickin ass as usual bwrag
bigcruz
Registered
Bwrag!! hows it going bro? hope all is well. I broke my damn ipod so i havent been loggin as much as i used to. too lazy to get up and turn on the compooter lol
Doing good takeing this week off and coming back next with a new training program hopefully trying to figure out what to do
Bwrag,
I am late to your log sorry. I just joined here and was looking at your winning transformation photos. Congrats man hell of a job well done. Can you PM me what you used such as clen t3 aas and how you stacked it. I am looking to cut by spring. I can see you busted your ass in your transformation.
I am late to your log sorry. I just joined here and was looking at your winning transformation photos. Congrats man hell of a job well done. Can you PM me what you used such as clen t3 aas and how you stacked it. I am looking to cut by spring. I can see you busted your ass in your transformation.
D-Lats
Registered
Whats up bro? How things going?
bigcruz
Registered
have you figured out ur new training program yet?
ParadiseCup
Elite Member
what's happening in here with Blake ?
Im still here just took a break from writing everything down. Im at 256lbs at the moment and still lifting heavy. I will probaly start back up in febuary with the log.
right now its basicly
eat everything i see
lift as much as i can
thanks for everyone who is checking in ill be back real soon hopefully with a kick in the ass from AW thanks to dlat
right now its basicly
eat everything i see
lift as much as i can
thanks for everyone who is checking in ill be back real soon hopefully with a kick in the ass from AW thanks to dlat
