BWrag's Training Log

[ovr40]

its amazing how they(dogs) become so much of a part of the family. Awesome transformation man, nice symetry

 

[bwrag]

Yea mine are spoiled. Wish I had there life

 

[MCx2]

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

Nice, I love those machines. Had one in the gym way back in high school. Well done.

 

[bwrag]

Thanks bud. It's a killer in a good way though

 

[bwrag]

7-28-2011

Today was shit I hauled hay most of the day and had nothing left in weightroom

DIET
MEAL1 1 cup egg whites, 4 whole eggs
MEAL2 6 oz chicken, 1 oz peanuts
meal3 2 scoops wpi, 1 tbsp pb
meal 4 1 scoop wpi, 1 tbsp pb
INTRA 20 grams peptopro
Post 20 grams peptopro, 1 scoop wpi, 1 scoop micellar casien, 40 grams dex
MEAL5 1 scoop wpi, 1 scoop micellar casien, 1 tbsp pb, 2 tbsp cool whip

CARDIO

pre breakfast 1 hr @ 3 mph w/ 4% inc. 4.6 every 5 min for 1 min

WEIGHTS

dropsets
Seated barbell press 225x10,135x10,45x10
Seated DB press 65x6
front raises 20x10,15x0,10x10
lat raise 20x10,15x10,10x10
crossovers 75x5,50x10,25x10
inc DB Press 65x15
decline crunchs 25lbs x33


223 when I woke this morning, so still losing some weight even after adding pwo carbs and creatine

 

[Triple Threat]

Yea mine are spoiled. Wish I had there life

You mean spending all day eating and sleeping, plus being able to lick your own balls when you want?

 

[jagbender]

You mean spending all day eating and sleeping, plus being able to lick your own balls when you want?

 

[carmineb]

7-28-2011

Today was shit I hauled hay most of the day and had nothing left in weightroom

DIET
MEAL1 1 cup egg whites, 4 whole eggs
MEAL2 6 oz chicken, 1 oz peanuts
meal3 2 scoops wpi, 1 tbsp pb
meal 4 1 scoop wpi, 1 tbsp pb
INTRA 20 grams peptopro
Post 20 grams peptopro, 1 scoop wpi, 1 scoop micellar casien, 40 grams dex
MEAL5 1 scoop wpi, 1 scoop micellar casien, 1 tbsp pb, 2 tbsp cool whip

CARDIO

pre breakfast 1 hr @ 3 mph w/ 4% inc. 4.6 every 5 min for 1 min

WEIGHTS

dropsets
Seated barbell press 225x10,135x10,45x10
Seated DB press 65x6
front raises 20x10,15x0,10x10
lat raise 20x10,15x10,10x10
crossovers 75x5,50x10,25x10
inc DB Press 65x15
decline crunchs 25lbs x33


223 when I woke this morning, so still losing some weight even after adding pwo carbs and creatine

you kidding me.. hauling hay takes shoulders back traps, core doesnt it? You did like a sgtrongman workout all day long, then went to the gym and did your regular routine.

 

[bwrag]

you kidding me.. hauling hay takes shoulders back traps, core doesnt it? You did like a sgtrongman workout all day long, then went to the gym and did your regular routine.

yep woke up early this morning for cardio went and got on the scale it said 219, I said fuck cardio. There is no way Im running around under 220. New plan do cardio mon-fri unless under 220.

 

[MCx2]

you kidding me.. hauling hay takes shoulders back traps, core doesnt it? You did like a sgtrongman workout all day long, then went to the gym and did your regular routine.

Hell yeah he did. And he pressed more overhead than I can bench right now. Another awesome session.

 

[bwrag]

Hell yeah he did. And he pressed more overhead than I can bench right now. Another awesome session.

Thanks MC my shoulders have always been a strong point, but they where pretty fried

 

[lynnlynn]

yep woke up early this morning for cardio went and got on the scale it said 219, I said fuck cardio. There is no way Im running around under 220. New plan do cardio mon-fri unless under 220.

How about a few shots of olive oil? It's a trick Built taught me. Quick way to add cals.

 

[bwrag]

Well went camping this weekend went from 219 on friday to 234 this morning. Most will strip off today on my protein only mondays.

 

[SloppyJ]

All that beer!

 

[bwrag]

All that beer!

whiskey moonshine, and junkfood. but Im back on my typical diet this morning so no worries

 

[SloppyJ]

Camping in that heat woulda killed me!

 

[bwrag]

MOst of my time was spent floating in the lake or wakeboarding. Still hot though.

 

[SloppyJ]

MOst of my time was spent floating in the lake or wakeboarding. Still hot though.

Great back and core workout there.

 

[bwrag]

8-1-2011

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, 4.6mph every 5min for 1min


WEIGHTS

rest-pause to 10 total reps

Bench 380x4,3,1,1,1
Incline 305x7,3
Dips 115x10
rear cable flys 72x10
DB lat raise 35x10
Rope press-downs 200x10
rev press-down/arm 65x10
Cable crunches 10Px30

Still a little tired from weekend but decent workout, left chest is still bothering me while benching

 

[x~factor]

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

Where do you get your peptopro? How do you like it?

 

[bigcruz]

I was gonna ask the same^^

 

[bwrag]

Where do you get your peptopro? How do you like it?

I buy it from trueprotein.com. Its a little expensive but very good, suppose to be the fastest absorption rate of any protein. I buy the lemon lime or citrus lemonade and it tast like gatorade, grape is good also.

 

[SloppyJ]

Fuck it's fruit flavored? I could use a change up from the milk style stuff I've been using. I'm starting to get burnt out on protein.

 

[x~factor]

I buy it from trueprotein.com. Its a little expensive but very good, suppose to be the fastest absorption rate of any protein. I buy the lemon lime or citrus lemonade and it tast like gatorade, grape is good also.

Thanks! You're right about being expensive! With shipping to NJ, its $40 for 1-lb bag!

 

[bwrag]

Primordial Performance has it also

 

[bwrag]

Fuck it's fruit flavored? I could use a change up from the milk style stuff I've been using. I'm starting to get burnt out on protein.

syntrax has alot of diffrent flavors in there nectar series. THe chocolate truffel and cappacino are awsome.

 

[bwrag]

8-2-2011

DIET
MEAL1 1 cup egg whites, 4 whole eggs
MEAL2 6.25 OZ chicken, 47 grams almonds
MEAL3 1 scoops wpi, 1 scoop micellar casien, 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. 4.7mph every 5 min for 1min



WEIGHTS

Rest pause to 10 reps


BB Rows 360x6,4
DB Rows 205x3,7( had to put straps on to finish)
wide grip chins bw x 8,2
one arm pulldowns 10Px8,2
Prone Inc. DB rows 65x18
standing hamstring curl 115x8,2
stiffleg 155x10
hyperextensions 10lbsx10
leg raise 22

I prefer not to use straps but just could hold DB without them

 

[carmineb]

luvin the rest pause you are doing....

 

[squigader]

Amazing work man! How long have you been training?

 

[bwrag]

luvin the rest pause you are doing....

Its def. a change I rotating between HIT, RP, Dropsets, and straight sets evry week