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Bring on the Funk
- Thread starter P-funk
- Start date
- Joined
- Jul 29, 2002
- Messages
- 4,213
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Originally posted by P-funk
very true......looking at your ugly mug really gets me angry enough to grind out a few more reps each set.
Doesn't help you much on deadlifts though...OH NO I WENT THERE, lol.
right, looking at your ugly mug doesn't help me much on deadlifts becuase i have to concentrate on keeping my spine straight during the movement, instead of looking around. What helps me on that one is asking you how many reps you got, then stepping up to the bar and destroying your numbers. LOL
Aight, enough playing around. Meals for Sunday 4/6. The calories are slightly lower today since it is a non training day. I only got five meals also, since I slept in a little(c'mon, it is Sunday) and didn't have a post w/o meal. But not to worry I simply made my meals a little bigger to make sure I got my necessary calories and macros .
m1
1scoop egg protein
2whole eggs
2egg whites
1/4c shredded mozarella
omlet veggies
m2
1can chunk light tuna
1egg white
1/3c oatmeal
1tbsp natty pb
steamed broccoli
m3
1can albacore tuna
1/2c. whole wheat pasta (before cooking. This is such a dissapointing amount of pasta. It is seriously like 12 pieces of rotini
but that is all I am allowed for carbs in this meal
2tsp flax
2tbsp cider vinegar
leaf and romaine lettuce w/salad veggies
m4
6oz. chicken breast
1/2c kidney beans
4oz sweetpotato
leaf and romaine lettuce w/salad veggies
2tbsp newman's oil and vinegar
m5
1c cottage cheese
1apple
totals(not counting fiber)
1950 cals
212 protein
87.5 carbs
74 fat
45%p, 20%c, 35%f
I will keep my cals around the same amount on training days (around 2000-2100)for this week (even though I think this is kind of low). I am really hungry still inbetween meals, I have an unquenchable hunger. But the whole point is to bulk slowly so I think I am on the right track......Confession: I HATE BULKING!!!!!!! Psychologicaly it is hard to handle, I hate the idea of putting on body fat. But it is for the best (ie muscle gain) so I will put up with it. PLus I just need to endure this week and then 1-2 more weeks afterwards before I get to cut for a couple of weeks so it isn't that bad.
peace
.m1
1scoop egg protein
2whole eggs
2egg whites
1/4c shredded mozarella
omlet veggies
m2
1can chunk light tuna
1egg white
1/3c oatmeal
1tbsp natty pb
steamed broccoli
m3
1can albacore tuna
1/2c. whole wheat pasta (before cooking. This is such a dissapointing amount of pasta. It is seriously like 12 pieces of rotini
but that is all I am allowed for carbs in this meal 2tsp flax
2tbsp cider vinegar
leaf and romaine lettuce w/salad veggies
m4
6oz. chicken breast
1/2c kidney beans
4oz sweetpotato
leaf and romaine lettuce w/salad veggies
2tbsp newman's oil and vinegar
m5
1c cottage cheese
1apple
totals(not counting fiber)
1950 cals
212 protein
87.5 carbs
74 fat
45%p, 20%c, 35%f
I will keep my cals around the same amount on training days (around 2000-2100)for this week (even though I think this is kind of low). I am really hungry still inbetween meals, I have an unquenchable hunger. But the whole point is to bulk slowly so I think I am on the right track......Confession: I HATE BULKING!!!!!!! Psychologicaly it is hard to handle, I hate the idea of putting on body fat. But it is for the best (ie muscle gain) so I will put up with it. PLus I just need to endure this week and then 1-2 more weeks afterwards before I get to cut for a couple of weeks so it isn't that bad.
peace
Are "omlet veggies" cultivated especially for omlets?
mon. 4/7-chest/abs
bench press (strenght went up but still nowhere near my usual
numbers )
185x10
205x7
205x4
185x5
This is depressing. I would like to get back to doing heavier weights.
Incline dumbell press
75x10
75x7
75x6
Superset
A. low cable crossover
B. Cable incline flyes
1a. 50x8
1b. 50x10
2a. 50x8
2b. 30x12
3a. 40x12
3b. 30x15
tri-set
A. swiss ball dumbell flyes
B. dips
C. neutral grip machine press
1a. 25x21
1b. bw x 5
1c. 100x4
2a. 25x 13
2b. bw x 4
2c. 75x5
(this tri-set was rough, especially after the superset.....felt good though )
crunches for abs
Okay strength went up but not enough which is telling me one thing.......I need to up my cals so starting tomorrow I am going to eat more food
bench press (strenght went up but still nowhere near my usual
numbers
)185x10
205x7
205x4
185x5
This is depressing. I would like to get back to doing heavier weights.
Incline dumbell press
75x10
75x7
75x6
Superset
A. low cable crossover
B. Cable incline flyes
1a. 50x8
1b. 50x10
2a. 50x8
2b. 30x12
3a. 40x12
3b. 30x15
tri-set
A. swiss ball dumbell flyes
B. dips
C. neutral grip machine press
1a. 25x21
1b. bw x 5
1c. 100x4
2a. 25x 13
2b. bw x 4
2c. 75x5
(this tri-set was rough, especially after the superset.....felt good though
)crunches for abs
Okay strength went up but not enough which is telling me one thing.......I need to up my cals so starting tomorrow I am going to eat more food
4/7 meals
m1
1 scoop egg protein
1 whole egg
2 egg whites
1/2c oatmeal (before cooking)
m2
1 ground turkey burger
1 whole egg
3 egg whites
1 tsp flax
1/2 grapefruit
m3
1 can albacore tuna (6oz)
1/4c. shredded cheddar cheese
romaine/leaf lettuce salad w/other salad veggies
1 tbsp newmans oil and vinegar
m4 (post w/o)
2 scoops optimum whey]
1/3c oatmeal
m5 (stir fry)
6 oz chicken breast
1/2c brown rice(after cooking)
chopped veggies
2 tsp olive oil
2 egg whites
m6
1c. cottage cheese
1 apple
2tbsp sourcream
totals (not counting fiber)
2147 cals
244 protein
98.5 carbs
68 fat
50%p, 20%c, 30%f
more cals tomorrow...can't wait, i am hungry as hell
m1
1 scoop egg protein
1 whole egg
2 egg whites
1/2c oatmeal (before cooking)
m2
1 ground turkey burger
1 whole egg
3 egg whites
1 tsp flax
1/2 grapefruit
m3
1 can albacore tuna (6oz)
1/4c. shredded cheddar cheese
romaine/leaf lettuce salad w/other salad veggies
1 tbsp newmans oil and vinegar
m4 (post w/o)
2 scoops optimum whey]
1/3c oatmeal
m5 (stir fry)
6 oz chicken breast
1/2c brown rice(after cooking)
chopped veggies
2 tsp olive oil
2 egg whites
m6
1c. cottage cheese
1 apple
2tbsp sourcream
totals (not counting fiber)
2147 cals
244 protein
98.5 carbs
68 fat
50%p, 20%c, 30%f
more cals tomorrow...can't wait, i am hungry as hell
new food addiction confession. Last night I was about to eat my cottage cheese and apple when as I was reaching in the cabinet for a spoon I noticed a bottle of cinnamon. On past bulks I would always eat rice pudding and cinnamon (these were obviously not the cleanest bulks like this one is). Remebering how good that tastes I decided to put the cinnamon on top of my cottage cheese. Oh my god!!!! That tastes amazing......I can't waite to eat it again tonight.
tues 4/8-back/calfs
WG T-bar row
100x12 (went to light on this one)
115x12
135(3plates)x7
100x10
CG pulldowns
150x10
160x7
drop set
140x8, 110x14
Wide neutral grip plate loaded hammer strength seated row
(the weight i have marked down is the amount of weight being pulled with each hand)
70x15
90 (2 plates)x9+1 forced rep
Reverse grip chins(these were rough at the end of my workout)
bw+5
bw+4
bw+5+1forced rep
Sumo style deadlifts (this is the first time I have done these with a barbell. Usually I do sumo deads on the smith machine. So I went with lighter weight so that I could focus on my form)
135x12
135x13
135x13
back ext. machine
130x12
150x8
calfs
standing calf raises
220x13
240x11
280x8
seated horizontal calf press
410x10
410x10
425x9
The intensity during this and yesterdays workout has been crazy. We have really been moving. It feels good, I feel like I am starting to gain some strength back.
WG T-bar row
100x12 (went to light on this one)
115x12
135(3plates)x7
100x10
CG pulldowns
150x10
160x7
drop set
140x8, 110x14
Wide neutral grip plate loaded hammer strength seated row
(the weight i have marked down is the amount of weight being pulled with each hand)
70x15
90 (2 plates)x9+1 forced rep
Reverse grip chins(these were rough at the end of my workout)
bw+5
bw+4
bw+5+1forced rep
Sumo style deadlifts (this is the first time I have done these with a barbell. Usually I do sumo deads on the smith machine. So I went with lighter weight so that I could focus on my form)
135x12
135x13
135x13
back ext. machine
130x12
150x8
calfs
standing calf raises
220x13
240x11
280x8
seated horizontal calf press
410x10
410x10
425x9
The intensity during this and yesterdays workout has been crazy. We have really been moving. It feels good, I feel like I am starting to gain some strength back.
tues. 4/8 food
5g creatine
m1
1 scoop optimum whey
1 whole egg
2 egg whites
1/3c. oatmeal (before cooking)
1 tbsp. natt pb
m2
1 can albacore tuna (6oz)
1/2c brown rice
1 tbsp flax
romaine lettuce
m3
1 can chunk ligth tuna
1 whole egg
1 tsp flax
6oz sweetpotato
1 tbsp sourcream
m4
6oz chicken breast
1 whole egg
1/4c shredded cheddar cheese
romaine lettuce w/salad veggies
1 tbsp newmans oil and vinegar
m5 (post w/o)
2 scoops optimum whey
1/2c raw uncooked oatmeal
m6
1.25c cottage cheese
1 apple
totals(not counting fiber)
2415.5 cals
225 protein
136 carbs
87.25 fat
40%p, 25%c, 35%f
okay more cals today and more carbs Felt good, still a bit hungry in between meals??? I don't realy want to start eating more cals than this......not because I am scared of over eating, I would love to eat more food but I don;t think my wallet would love it
5g creatine
m1
1 scoop optimum whey
1 whole egg
2 egg whites
1/3c. oatmeal (before cooking)
1 tbsp. natt pb
m2
1 can albacore tuna (6oz)
1/2c brown rice
1 tbsp flax
romaine lettuce
m3
1 can chunk ligth tuna
1 whole egg
1 tsp flax
6oz sweetpotato
1 tbsp sourcream
m4
6oz chicken breast
1 whole egg
1/4c shredded cheddar cheese
romaine lettuce w/salad veggies
1 tbsp newmans oil and vinegar
m5 (post w/o)
2 scoops optimum whey
1/2c raw uncooked oatmeal
m6
1.25c cottage cheese
1 apple
totals(not counting fiber)
2415.5 cals
225 protein
136 carbs
87.25 fat
40%p, 25%c, 35%f
okay more cals today and more carbs
Felt good, still a bit hungry in between meals??? I don't realy want to start eating more cals than this......not because I am scared of over eating, I would love to eat more food but I don;t think my wallet would love it
seems like you do alot of high rep work, do you believe using high reps is more beneficial ?
That is a tough question to answer. It really depends on the person and your goals. I feel that all rep ranges are good and beneficial. I find that for me 8-12reps works the best. Sometimes I do however go down to 6 reps and occasionaly as low as 2-3. I like to cycle it from week to week, or every other week. But 8-12 seems to have always been the range that works for me. However, I don't lift for strength gains. I use gains in strength as a means so gauge progress but I don't ever lift to try and get stronger in a particular exercise, say for example bench press or squats. I would much rather lift, have the strength gains occur naturally, and concentrate more on body composition.
wed. 4/9 food
cals sligtly lower becuase it is a non training day.
5g creatine
m1
1 scoop optimum whey
4 egg whites
1/3c oatmeal
1tbsp natty pb
m2
1 ground turkey burger
1scoop egg protein
1/2c. brown rice(after cooking)
steamed broccoli
m3
1can albacore tuna
1 egg white
1tbsp flax
1 tbps cider vinegar
steamed broccoli
1/2 grapefruit
m4
1can chunklight tuna
1 whole egg
1/4c. oatmeal
1tsp flax
1/2 apple
m5
6oz chicken breast
1/4c kidney beans
romaine lettuce w/salad veggies
2tbsp newman's oil and vinegar
m6
1.25c cottage cheese
1tbsp heavy cream
1/2 apple
totals (not counting fiber ofcourse....why would anyone want to
count that shit any way?????)
2183 cals
242.5 protein
97.5 carbs
84.75 fat
45%p, 20%c, 35%f
should not have kept the cals this low.....hungry as hell.....probably will refeed this weekend for leptin sake and to shut yan up
Started creatine last friday was and have been wondering what the hell is going on with it until today........
HERE IT COMES............................
GUT BLOAT
cals sligtly lower becuase it is a non training day.
5g creatine
m1
1 scoop optimum whey
4 egg whites
1/3c oatmeal
1tbsp natty pb
m2
1 ground turkey burger
1scoop egg protein
1/2c. brown rice(after cooking)
steamed broccoli
m3
1can albacore tuna
1 egg white
1tbsp flax
1 tbps cider vinegar
steamed broccoli
1/2 grapefruit
m4
1can chunklight tuna
1 whole egg
1/4c. oatmeal
1tsp flax
1/2 apple
m5
6oz chicken breast
1/4c kidney beans
romaine lettuce w/salad veggies
2tbsp newman's oil and vinegar
m6
1.25c cottage cheese
1tbsp heavy cream
1/2 apple
totals (not counting fiber ofcourse....why would anyone want to
count that shit any way?????)
2183 cals
242.5 protein
97.5 carbs
84.75 fat
45%p, 20%c, 35%f
should not have kept the cals this low.....hungry as hell.....probably will refeed this weekend for leptin sake and to shut yan up
Started creatine last friday was and have been wondering what the hell is going on with it until today........
HERE IT COMES............................
GUT BLOAT
thur 4/10-legs
I did a bit of a different leg w/o today than I normally do. My training partner couldn't make it so I was lifting alone and I decided to try out some new stuff. Ths workout was pretty draining considering the fact that I didn't try and use heavy weight.
5min. stationary bike to warm up
Squats (since I had no spotter I decided no to get crazy on this exercise because it scares the shit out of me. I changes my stance a bit also. Going from a shoulder width or slightly wider with feet turned out a bit to an about hip-shoulder width stance with feet facing directly forward. Becuase of the new stance and no spotter I did not try to use any heavy weight. In fact I find the new stance is a bit more difficult to perform the squat cleanly and requires more flexability of the ankle. I want to keep working in it.)
185x13
185x10
185x8
135x16
Multi planer lunges
lunges (sagital plane) with dumbells in hand and back leg
balancing on wiss ball.
10x10
10x9
(that was hard to balance and coordinate a full range of motion with good form.....highly recomended)
side lunges (frontal plane) w/dunmbells
10x17
20x10
transverse plane lunges w/dumbells
10x15
12.5x10
superset
A. overhead squat (holding barbell)
B. Still leg dead lifts
1a. 20x11
1b. 205x8
2a. 20x12
2b. 205x7
3a. 20x10
3b. 185x8
(the overhead squat was another difficult exercise that not only challenged strength but coordination and balance....also highly recomended)
Single leg standing leg curl
40x12
50x10
this workoutwas difficult in a completly different manner than my ussual workouts. Instead of increasing intensity by adding resistance I increased intensity by altering my balance and stability.....more training like this to follow.......whether Yan likes it or not
I did a bit of a different leg w/o today than I normally do. My training partner couldn't make it so I was lifting alone and I decided to try out some new stuff. Ths workout was pretty draining considering the fact that I didn't try and use heavy weight.
5min. stationary bike to warm up
Squats (since I had no spotter I decided no to get crazy on this exercise because it scares the shit out of me. I changes my stance a bit also. Going from a shoulder width or slightly wider with feet turned out a bit to an about hip-shoulder width stance with feet facing directly forward. Becuase of the new stance and no spotter I did not try to use any heavy weight. In fact I find the new stance is a bit more difficult to perform the squat cleanly and requires more flexability of the ankle. I want to keep working in it.)
185x13
185x10
185x8
135x16
Multi planer lunges
lunges (sagital plane) with dumbells in hand and back leg
balancing on wiss ball.
10x10
10x9
(that was hard to balance and coordinate a full range of motion with good form.....highly recomended)
side lunges (frontal plane) w/dunmbells
10x17
20x10
transverse plane lunges w/dumbells
10x15
12.5x10
superset
A. overhead squat (holding barbell)
B. Still leg dead lifts
1a. 20x11
1b. 205x8
2a. 20x12
2b. 205x7
3a. 20x10
3b. 185x8
(the overhead squat was another difficult exercise that not only challenged strength but coordination and balance....also highly recomended)
Single leg standing leg curl
40x12
50x10
this workoutwas difficult in a completly different manner than my ussual workouts. Instead of increasing intensity by adding resistance I increased intensity by altering my balance and stability.....more training like this to follow.......whether Yan likes it or not
thurs. 4/10 food
5g creatine
m1
1scoop egg protein
2whole eggs
4egg whites
1/4c shredded mozzarella
omlet veggies
m2
6oz chicken
1 hardboiled egg
1/4c shredded cheddar cheese
romaine lettuce
1tbsp newman's oil and vinegar
m3 (pre w/o)
1can chunklight tuna
1 egg white
1 whole egg
1/2c. oatmeal (before cooking)
m4(post w/o)
2scoops optimum whey
1/2c. raw uncooked oats
2tbsp cider vinegar
m5
1can albacore tuna
1tbsp flax
3oz sweetpotato
m6
1.75c cottage cheese
3-4strawberries
totals(not counting fiber)
2386 cals
287.5 protein
88 carbs
109.25 fat
5g creatine
m1
1scoop egg protein
2whole eggs
4egg whites
1/4c shredded mozzarella
omlet veggies
m2
6oz chicken
1 hardboiled egg
1/4c shredded cheddar cheese
romaine lettuce
1tbsp newman's oil and vinegar
m3 (pre w/o)
1can chunklight tuna
1 egg white
1 whole egg
1/2c. oatmeal (before cooking)
m4(post w/o)
2scoops optimum whey
1/2c. raw uncooked oats
2tbsp cider vinegar
m5
1can albacore tuna
1tbsp flax
3oz sweetpotato
m6
1.75c cottage cheese
3-4strawberries
totals(not counting fiber)
2386 cals
287.5 protein
88 carbs
109.25 fat
- Joined
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Originally posted by P-funk
this workoutwas difficult in a completly different manner than my ussual workouts. Instead of increasing intensity by adding resistance I increased intensity by altering my balance and stability.....more training like this to follow.......whether Yan likes it or not
You don't wanna get crazy with me
I wanted to do some of that gay shit too, but i just didn't feel creative and did a basic w/o.
Well, Well,Well...public enemy#1 fancy meeting you here...........how was court? (PS that workout was killer.......next week though, actuall the next two weeks I am lowering the volume (for me at least) and going for more power. What do you think about that?)
- Joined
- Jul 29, 2002
- Messages
- 4,213
- Reaction score
- 8
- Points
- 0
- Age
- 40
Court was stupid. I sucked up to the judge, she didn't take my license away and gave me the minimum on the fines. Tack on another $85 to my debt-ridden ass.
Fuck lower volume, what're you some kindda pussy? J/k, lower volume sounds okay, i'll probably do the shit you're doing, just thrown on an extra set or something, i'm really feeling good from there higher volume w/o's.
I feel good from them to...but I want to change it up a bit. Also, since I am bulking (for the next week or two at least before a mini cut) I want to spend less time in the gym so that don't burn anymore cals......I wanna try and hang on to some weight.
fri 4/11 delts/traps/abs
This shoulder w/o got a little crazy but felt good.
Seated military press
135x12
155x5+1 forced rep
165x3+1 forced
145x5
(strength is starting to come back.....felt really good after this)
(okay this is were things get crazy. I kinda stole this w/o from a worked out that DP posted a couple months back and I have been using it about once every 4-6 weeks. I t is a real kiler but gets the job done.)
Dumbell side lateral raises
Pyramids
3 weights, 3 reps each
1. 20,25,30,25,20
2. 25,30,35,30,25
3. 20,25,35,25,20
4. 20,25,30,25,20
4weights, 4 reps each
5. 15,17.5,20,25,20,17.5,15
6. 15,17.5,20,25,20,17.5,15
7. 15,17.5,20,25,20,17.2,15
drop set, 5 weights, 5 reps each
8. 25,20,17.5,15,12
That is a killer, felt like puking and was sweating/breathing hard. But it was worth it, I love the veins.
Superset
A. reverse peck deck
B. Neutral grip machine press
1a. 120x10
1b. 125x7
2a. 105x12
2b. 125x7
3a.90x15
3b.125x5
(now my delts are fried)
Calf machine shrugs
220x12
220x12
180x15
180x15
crunches for abs
This shoulder w/o got a little crazy but felt good.
Seated military press
135x12
155x5+1 forced rep
165x3+1 forced
145x5
(strength is starting to come back.....felt really good after this)
(okay this is were things get crazy. I kinda stole this w/o from a worked out that DP posted a couple months back and I have been using it about once every 4-6 weeks. I t is a real kiler but gets the job done.)
Dumbell side lateral raises
Pyramids
3 weights, 3 reps each
1. 20,25,30,25,20
2. 25,30,35,30,25
3. 20,25,35,25,20
4. 20,25,30,25,20
4weights, 4 reps each
5. 15,17.5,20,25,20,17.5,15
6. 15,17.5,20,25,20,17.5,15
7. 15,17.5,20,25,20,17.2,15
drop set, 5 weights, 5 reps each
8. 25,20,17.5,15,12
That is a killer, felt like puking and was sweating/breathing hard. But it was worth it, I love the veins.
Superset
A. reverse peck deck
B. Neutral grip machine press
1a. 120x10
1b. 125x7
2a. 105x12
2b. 125x7
3a.90x15
3b.125x5
(now my delts are fried)
Calf machine shrugs
220x12
220x12
180x15
180x15
crunches for abs
fri 4/11 eats
5g creatine
m1
1 ground turkey burger
1 scoop optimum whey
2 eggwhites
1/3c oatmeal(before cooking)
m2
1 ground turkey burger
1 scoop egg protein
1 tsp flax
apple
m3
1 can albacore tuna(6oz)
2 tsp flax
1 whole egg
1 egg white
1/4c brown rice (after cooking)
m4(post w/o)
2 scoops optimum whey
1/2c raw uncooked oatmeal
m5
6oz chicken
1/2c brown rice(after cooking)
1 whole egg
1 egg white
2tsp olive oil
stir fry veggies (tomato, red and green peppers, scalions, pea
pods, zuchinni, onions, mushrooms)
m6
1.75c cottage cheese
3-4 strawberries
totals
2379.5 cals
288.5 protein
108.5 carbs
81 fat
50%p, 20%c, 30%f
5g creatine
m1
1 ground turkey burger
1 scoop optimum whey
2 eggwhites
1/3c oatmeal(before cooking)
m2
1 ground turkey burger
1 scoop egg protein
1 tsp flax
apple
m3
1 can albacore tuna(6oz)
2 tsp flax
1 whole egg
1 egg white
1/4c brown rice (after cooking)
m4(post w/o)
2 scoops optimum whey
1/2c raw uncooked oatmeal
m5
6oz chicken
1/2c brown rice(after cooking)
1 whole egg
1 egg white
2tsp olive oil
stir fry veggies (tomato, red and green peppers, scalions, pea
pods, zuchinni, onions, mushrooms)
m6
1.75c cottage cheese
3-4 strawberries
totals
2379.5 cals
288.5 protein
108.5 carbs
81 fat
50%p, 20%c, 30%f
sat. 4/12-arms
The intensity during this workout was absolutly crazy. It even led Yan to proclain that I may be the first person he has ever seen pass out from an arm w/o. I wasn't so lucky this time but maybe next week.
Bi's (tri-set)
A. cambered bar curls
B. Hammer curls
C. straigh cablr bar curls, curling bar to forehead
1a. 70x15
1b. 30x10
1c. 70x12
2a. 80x10
2b. 35x4
2c. 60x10
3a. 80x9
3b. 30x11
3c. 60x10
4a. 80x7
4b. 30x12
4c. 60x11
(the hammer curls were pissing me off.........my grip kept on failing before the muscle was properly fatigued.)
Tri's (tri-set)
A. close grip bench press
B. reverse grip cambered bar skull crushers
C. overhead cambered bar extensions
1a. 155x8
2a. 60x11
3a. 40x5 (will do better...mentaly wasn't prepared for this one....need to turn up Van Halen louder in my walkman )
2a. 155x8
2b. 60x10
2c. 40x9
3a. 165x4
3b. 70x4
3c. 40x7
4a. 165x4
4b. 70x6
4c. 40x7
This was a crazy w/o, veins were supersized today. I am really fried, in a good way though. My arms feel like jello and the worst part was after this I had to go buy grocereis and cary them up to my 2nd floor apt. That was a pain in the ass.
The intensity during this workout was absolutly crazy. It even led Yan to proclain that I may be the first person he has ever seen pass out from an arm w/o. I wasn't so lucky this time but maybe next week.
Bi's (tri-set)
A. cambered bar curls
B. Hammer curls
C. straigh cablr bar curls, curling bar to forehead
1a. 70x15
1b. 30x10
1c. 70x12
2a. 80x10
2b. 35x4
2c. 60x10
3a. 80x9
3b. 30x11
3c. 60x10
4a. 80x7
4b. 30x12
4c. 60x11
(the hammer curls were pissing me off.........my grip kept on failing before the muscle was properly fatigued.)
Tri's (tri-set)
A. close grip bench press
B. reverse grip cambered bar skull crushers
C. overhead cambered bar extensions
1a. 155x8
2a. 60x11
3a. 40x5 (will do better...mentaly wasn't prepared for this one....need to turn up Van Halen louder in my walkman
)2a. 155x8
2b. 60x10
2c. 40x9
3a. 165x4
3b. 70x4
3c. 40x7
4a. 165x4
4b. 70x6
4c. 40x7
This was a crazy w/o, veins were supersized today. I am really fried, in a good way though. My arms feel like jello and the worst part was after this I had to go buy grocereis and cary them up to my 2nd floor apt. That was a pain in the ass.
sat. 4/12 grub
5g creatine
m1
1 can chunk light tuna
1 whole egg
1 egg white
1/3c oatmeal
2tsp. natty pb
m2
1 ground turkey burger
1 whole egg
5 egg whites
apple
m3
1 can albacore tuna
3oz. sweetpotato
1/4c shredded mozarella
romaine lettuce w/salad veggies
1tsp flax
2tbsp cider vinegar
m4(post w/o)
2 scoops optimum whey
1/2c raw uncooked oatmeal
m5
6oz chicken breast
1/2c kidney beans
1/4c brown rice(after cooking)
1tbsp newman's oil and vinegar
romaine lettuce w/salad veggies
m6
1.75c cottage cheese
3-4strawberries
totals(not counting fiber)
2372.5 cals
288.5 protein
120 carbs
73.5 fat
50%p, 20%c, 30%f
5g creatine
m1
1 can chunk light tuna
1 whole egg
1 egg white
1/3c oatmeal
2tsp. natty pb
m2
1 ground turkey burger
1 whole egg
5 egg whites
apple
m3
1 can albacore tuna
3oz. sweetpotato
1/4c shredded mozarella
romaine lettuce w/salad veggies
1tsp flax
2tbsp cider vinegar
m4(post w/o)
2 scoops optimum whey
1/2c raw uncooked oatmeal
m5
6oz chicken breast
1/2c kidney beans
1/4c brown rice(after cooking)
1tbsp newman's oil and vinegar
romaine lettuce w/salad veggies
m6
1.75c cottage cheese
3-4strawberries
totals(not counting fiber)
2372.5 cals
288.5 protein
120 carbs
73.5 fat
50%p, 20%c, 30%f
Okay, 2 weeks of bulking down.....This will be my body composition analysis and my look ahead to next week.
Analysis:
Well I weighed in at about 153.5lbs today. That is a gain of 3.5lbs in 2 weeks. I feel/look bigger. I still have abs but they are blurred (creatine bloat no doubt). Vascularity is still good and my strength/energy is on the rise. If I can keep going like this hopefully I will hit about 156-157 in two weeks, at which point I will cycle down to a mini cut for about 2-3 weeks (mainly to drop the excess water which I am holding due to my higher carb intake) and see what kind of muscle I have added.
Looking ahead to next week (I need some opinions here people so jump in........does anyone read this thing? Aside from the dipshit comments Yan makes doesn't anyone want to help me out?)
Okay, I am going to re-feed tommorow for the sake of raising leptin levels.....This could get ugly . I am not going to count carbs or macros. I am going to just simply over eat. Probably a big bowl of pasta for dinner (I never eat pasta anymore and I am almost 100% Italian ) and I will also purchase a bag of jelly beans to munch on during the day. Maybe some dried fruit and other stuff too. I will post what I eat tomorrow. I know the food choices aren't clean (not even a close) but, well, this is a bulk and I need to get leptin levels up so I may as well go down in a blaze of glory.
(now the part I need opinions with.....................
anyone......anyone.....bueller):
I have been bouncing the idea around in my head about trying protein cycling since I have never tried it before. The idea behind it would be that since my protein intake is high (1.5-2g per lb bw) if I drop it down to about .8-1g perlb of bw for about 2-3 days my body will go into a nitrogen storage mode (lol or maybe it will just go catabolic??). Then, when I go back to eating my usual amount of protein my body will absorb it more efficiently and hold onto/store more of it. Any thoughts? So on monday (after my re-feed day) I am going to carb deplete to a)make sure that my protein intake is going to be super high and b)drop some water becuase my carbs are going to be really high when I drop protein in order to meet my caloric needs. I will carb deplete from mon-wed. My carbs will be about 50-60g, most of them coming in my first meal and post w/o. Then thurs-sat. I am going to cycle off of protein. Then I will go back to my regular clean bulk diet and see what happens. Has anyone tried this? Do people ever read this thing?
Analysis:
Well I weighed in at about 153.5lbs today. That is a gain of 3.5lbs in 2 weeks. I feel/look bigger. I still have abs but they are blurred (creatine bloat no doubt). Vascularity is still good and my strength/energy is on the rise. If I can keep going like this hopefully I will hit about 156-157 in two weeks, at which point I will cycle down to a mini cut for about 2-3 weeks (mainly to drop the excess water which I am holding due to my higher carb intake) and see what kind of muscle I have added.
Looking ahead to next week (I need some opinions here people so jump in........does anyone read this thing? Aside from the dipshit comments Yan makes doesn't anyone want to help me out?)
Okay, I am going to re-feed tommorow for the sake of raising leptin levels.....This could get ugly
. I am not going to count carbs or macros. I am going to just simply over eat. Probably a big bowl of pasta for dinner (I never eat pasta anymore and I am almost 100% Italian ) and I will also purchase a bag of jelly beans to munch on during the day. Maybe some dried fruit and other stuff too. I will post what I eat tomorrow. I know the food choices aren't clean (not even a close) but, well, this is a bulk and I need to get leptin levels up so I may as well go down in a blaze of glory.(now the part I need opinions with.....................
anyone......anyone.....bueller):
I have been bouncing the idea around in my head about trying protein cycling since I have never tried it before. The idea behind it would be that since my protein intake is high (1.5-2g per lb bw) if I drop it down to about .8-1g perlb of bw for about 2-3 days my body will go into a nitrogen storage mode (lol or maybe it will just go catabolic??). Then, when I go back to eating my usual amount of protein my body will absorb it more efficiently and hold onto/store more of it. Any thoughts? So on monday (after my re-feed day) I am going to carb deplete to a)make sure that my protein intake is going to be super high and b)drop some water becuase my carbs are going to be really high when I drop protein in order to meet my caloric needs. I will carb deplete from mon-wed. My carbs will be about 50-60g, most of them coming in my first meal and post w/o. Then thurs-sat. I am going to cycle off of protein. Then I will go back to my regular clean bulk diet and see what happens. Has anyone tried this? Do people ever read this thing?
Okay here is what I have eaten for my re-feed so far (ate lots of shit):
(omlet)
3 egg whites
1 ground turkey pattie
cheddar cheese
omlet veggies
salsa
1/2c oatmeal
1 apple
some natty pb
2 balance bars
1 burito
2small cartons of dried fruit/nuts trail mix
bag of jelly beans (still working on this one......might have to throw it out, don;t know if I can eat anymore)
Got food poisoning last night so my stomach is kind of wrecked. Was unsure if I should re-feed today or not but decided priciples are principles so just go for it.
(omlet)
3 egg whites
1 ground turkey pattie
cheddar cheese
omlet veggies
salsa
1/2c oatmeal
1 apple
some natty pb
2 balance bars
1 burito
2small cartons of dried fruit/nuts trail mix
bag of jelly beans (still working on this one......might have to throw it out, don;t know if I can eat anymore)
Got food poisoning last night so my stomach is kind of wrecked. Was unsure if I should re-feed today or not but decided priciples are principles so just go for it.
