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BWrag's Training Log

Muscle Gelz Transdermals
IronMag Labs Prohormones
30 boneless wings. Dear god you're a beast.
 
7-22-2011

DIET
MEAL1 1 cup egg whites, 4 whole eggs
MEAL2 6.25 OZ chicken, 47grams almonds
MEAL3 s coops wpi, 1 tbsp pb
MEAL4 6.25 OZ chicken, 47grams almonds
INTRA 20 grams peptopro
Post 20 grams peptopro, 1 scoop whey isolate, 1 scoop miccelar casien, 40 grams dex.
MEAL5 7 oz chicken 6 tbsp mayo, 3 boiled eggs

CARDIO
pre breakfast 60min@30mph w/3%inc 4.3mph every 5 min for 1 min

Weights
Cable rows stack+45x10
Close pulldowns stack+25x10

Superset the 4 following
Prone inc db flys 45x10
Prone inc front raises 20x10
prone inc db shrugs 65x31
Prone inc DB shrug hold 65

Hammer curls 87x10
Precher Db curls 35x10
Tbar rows 180x10
rev. hypers bwx10
Fat bar shrugs 280x10

trying to bring my low back in slowly
 
Low back can be a real pain. I really have to watch mine!

Just picked up some egg whites tonight!

Prolly gonna get some smelly gas tho!
 
bwrag said:
7-22-2011

DIET
MEAL1 1 cup egg whites, 4 whole eggs
MEAL2 6.25 OZ chicken, 47grams almonds
MEAL3 s coops wpi, 1 tbsp pb
MEAL4 6.25 OZ chicken, 47grams almonds
INTRA 20 grams peptopro
Post 20 grams peptopro, 1 scoop whey isolate, 1 scoop miccelar casien, 40 grams dex.
MEAL5 7 oz chicken 6 tbsp mayo, 3 boiled eggs

CARDIO
pre breakfast 60min@30mph w/3%inc 4.3mph every 5 min for 1 min

Weights
Cable rows stack+45x10
Close pulldowns stack+25x10

Superset the 4 following
Prone inc db flys 45x10
Prone inc front raises 20x10
prone inc db shrugs 65x31
Prone inc DB shrug hold 65

Hammer curls 87x10
Precher Db curls 35x10
Tbar rows 180x10
rev. hypers bwx10
Fat bar shrugs 280x10

trying to bring my low back in slowly
Click to expand...

Are you injured?
 
bigcruz said:
Are you injured?
Click to expand...


yea was on my third warmupset for deadlifts hit a few reps with 495 then somthing in my low back got fucked, thats why you wont see squats or deads in my workout. Tried stiffleg the other day was ok but only used 135
 
How much you weighing now a days?

I know low back pain sucks, deads @ 445 did the same to me....Gonna take a 2 months off from them and see......
 
Hell said:
How much you weighing now a days?

I know low back pain sucks, deads @ 445 did the same to me....Gonna take a 2 months off from them and see......
Click to expand...


229 this morning, but yesterday was my cheat day, so burgers fries, pizzas, ice cream, burritos, taco, etc.... I ate a ton. Today is my usual monday liquid only day so all of that and some more should strip off by tomorrow. yea not sure when I'm going to put them back in maybe this winter if I do some deca. Sucks to cause I was 15lbs from a 600 lb pr
 
I have a question for ya bwrag.... your transformation is incredible, you really cut up good..... I am sure none of us can stay and keep that year round of course... Where does your body like to live as far as bf% ? I am thking , shit, I lose the rest of my weight and how hard is it going to be to stay at that bf %, I am guessing 12% is probably a good athletic place to live most of the year and only reduce that for contests or in cycles....
 
carmineb said:
I have a question for ya bwrag.... your transformation is incredible, you really cut up good..... I am sure none of us can stay and keep that year round of course... Where does your body like to live as far as bf% ? I am thking , shit, I lose the rest of my weight and how hard is it going to be to stay at that bf %, I am guessing 12% is probably a good athletic place to live most of the year and only reduce that for contests or in cycles....
Click to expand...

I agree 12% is a good place, it probaly wont be as hard as you think keeping lean, just look back at before photos for motivation. I have and as I'm sure you have to have seen how easy it is to eat clean. I think as long as we eat good most of the time and have a break once or twice a week for santity ywe will have no problem staying lean. Just take monthly picures and put the progessivly side by side to make sure your always heading in the right direction, also staying on the boards and listing our diet and workouts will hold us accountable and make i easier
 
bwrag said:
I agree 12% is a good place, it probaly wont be as hard as you think keeping lean, just look back at before photos for motivation. I have and as I'm sure you have to have seen how easy it is to eat clean. I think as long as we eat good most of the time and have a break once or twice a week for santity ywe will have no problem staying lean. Just take monthly picures and put the progessivly side by side to make sure your always heading in the right direction, also staying on the boards and listing our diet and workouts will hold us accountable and make i easier
Click to expand...
Great advice bro. You are right about eating clean. now that ive made that change I really dont have the urge to pig out on junk. the look and feel of getting in shape is great. Getting there sucks so Id rather jsut keep it clean lol!:winkfinger:
 
bwrag said:
yea was on my third warmupset for deadlifts hit a few reps with 495 then somthing in my low back got fucked, thats why you wont see squats or deads in my workout. Tried stiffleg the other day was ok but only used 135
Click to expand...
Too much back and not enough legs perhaps? I'm assuming you pull conventional.
 
lynnlynn said:
Too much back and not enough legs perhaps? I'm assuming you pull conventional.
Click to expand...


Yea I was just off and tweaked it, but your probaly right I was warming up and form wasnt on my mind
 
7-25-2011

DIET
MEAL1 20 grams peptopro
MEAL2 20 grams peptopro
MEAL3 20 grams peptopro
Meal4 20 grams peptopro
Meal5 20 grams peptopro
INTRA 20 grams hydro whey
Post 20 grams hydro whey, 1 scoop wpi, 1 scoop micellar casien, 40 grams dex.
MEAL6 1 scoop wpi, 1 scoop micellar casien, 1 tbsp PB

CARDIO
pre breakfast Treadmill 1hr@ 3mph incline 4, 4.4mph every 5min for 1min


WEIGHTS
Dropsets
Bench 315x10,225x10,135x10
Incline 275x7,225x3,135x7
Dips 135x7,90x6,45x5
rear cable flys 75x10,50x10,25x10
DB lat raise 35x6,30x6,15x10
Rope press-downs 280x10,135x10,90x10
rev press-down/arm 75x3,50x10,25x10
Cable crunches 9Px30
 
7-26-2011

DIET
MEAL1 1 cup egg whites, 4 whole eggs
MEAL2 6.25 OZ chicken, 47 grams almonds
MEAL3 2 scoops wpi,1tbsp PB
MEAL4 6.25 OZ chicken, 47 grams almonds
INTRA 20 grams peptopro
Post 20 grams peptopro, 1 scoop wpi, 1scoop micellar casien, 40 grams dex.
MEAL5 1 scoop wpi, 1 scoop micellar casein, 1 tbsp PB

CARDIO
pre breakfast 1 hr @3mph w/ 4% inc. 4.5mph every 5 min for 1min



WEIGHTS
dropsets
BB Rows 325x10,235x10,145x10
DB Rows 175x10,65x12,35x10
chinups +25x5,+10x3,bwx2
one arm pulldowns 9Px6,6Px10,3Px10
Prone Inc. DB rows 65x17, 45x6,25x7
standing hamstring curl 100x10,75x10,50x10
stiffleg 145x10
hyperextensions 5x10
leg raise 21
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
bwrag said:
Yea I was just off and tweaked it, but your probaly right I was warming up and form wasnt on my mind
Click to expand...

Yep, I've seen in before. Head up, butt down, push your feet through the floor, every time.
 
bwrag said:
I'll be back at it soon I hope
Click to expand...
Soon sure, just don't push on it too hard. From what I've seen low back stuff is one of those things you really just have to let heal. It might feel better but then one tweak and you are worse off than where you started.
 
7-27-2011

DIET
MEAL1 1 cup egg whites, 4 eggs
MEAL2 6.25 OZ chicken, 47 grams almonds
MEAL3 2 scoops wpi, 1 tbsp PB
Meal4 2 scoops wpi, 47 grams almonds
INTRA 20 grams peptopro
Post 20 grams peptopro,40 grams dextrose
Meal 5 2 scoop micellar casien, 1 scoop wpi, 1 tbsp PB, 2 TBSp cool whip

CARDIO

WEIGHTS

Dropsets

Hack Squats 225x10,135x10,45x10
leg extension 125x10,75x10,50x10
DB curl 50x10,30x10,20x10
A bar pressdowns 225x10,135x10,90x10
Inc DB curl 35x10,25x10,15x10
cable overhead extensions 75x10,50x10,25x10
BB curl 105x10,85x5,65x5
tricep dips bwx25
calf raises 210x30

diet got off a bit, and sleep in late so no cardio but got 10.5 hrs of sleep wish I could get that every night
 
Yeah, I could use that kind of sleep too..

Are those old-school hack squats or like a or a machine? I've always had a hard time getting those past my fat ass.
 
MCx2 said:
Yeah, I could use that kind of sleep too..

Are those old-school hack squats or like a or a machine? I've always had a hard time getting those past my fat ass.
Click to expand...


hack squat machine from probaly the 80's. Its hard as shit I also put a 6 inch platform on foot deck so I have to go 6 inchs lower before it stops at bottom, and I touch the bottom every rep. Quads are on fire today
 
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