Mass, Mass, and More Mass - Hopefully :D

[IamIkari]

3.24.2005


Meal 1

Protein Shake

5g F | 18g C | 28g P
18% | 30% | 46%
240 Cals

Meal 2

1/2lb Lean Burger w/ onion and 1 slice american on Kaiser

*estimating
30g F | 12g C | 45g P
53% | 9% | 35%
506 Cals

Meal 3

Protein Shake

5g F | 18g C | 28g P
18% | 30% | 46%
240 Cals

Meal 4

1 Cod Fish Fillet

10g F | 2g C | 44g P
30% | 3% | 60%
292 Cals

Meal 5

1 Sweet Potato

0g F | 37g C | 4g P
0% | 93% | 6%
162 Cals

Meal 6

Egg Salad Sandwich on white bread

29g F | 49g C | 28.5g P
46% | 34% | 20%
570 Cals

Totals:

Cals: 2010
F: 79g - 35%
C: 136g - 27%
P: 177.5g - 35%

 

[IamIkari]

3.23.2005

Off Day!

Weight: 201lbs

 

[IamIkari]

3.25.2005

Meal 1

1 Cup Crispix with 1 cup 1% Milk
Protein Shake with 1/2 Banana in it

7.5g F | 69.5g C | 38.5g P
13% | 54% | 30%
511.5 Cals

Meal 2

Protein Shake
1 Slice American on White Sandwich

9g F | 30g C | 35g P
20% | 30% | 35%
394 Cals

Meal 3

2 Slices Cheese Pizza

15g F | 75g C | 21g P
26% | 58% | 16%
516 Cals

Meal 4

1 Chicken Breast
1 Cup Spaghetti + Sauce

11g F | 61g C | 52g P
17% | 43% | 36%
565 Cals

Meal 5

Protein Shake

5g F | 18g C | 28g P
18% | 30% | 46%
240 Cals

Totals:

Cals: 2226
F: 47.5g - 19%
C: 253.5g - 45%
P: 174.5g - 31%

 

[IamIkari]

3.25.2005

Begin Rep Range Week 1

Arm Day!

Weight: 201lbs

Alternating Dumbell Curl: 45 x 8 , 45 x 7 , 50 x 5 *each arm get's X amount of reps
Cable Curl: Setting 10 x 8 , Setting 12 x 6

Concentration Curl: R-> 40 x 10 , L-> 40 x 9

Weighted Dip: 15 x 10 , 17.5 x 8 , 20 x 6

Pushdown: Setting 11 x 10 , Setting 12 x 8

Kickback: R-> 27.5 x 10 , L-> 27.5 x 10

Felt really good today. I like the variety of exercises I'm getting with this program. My dip belt finally got in today, but after I already went to the gym I have been holding a dumbell between my calves lately to add weight.

 

[KarlW]

Cool man P/RR/S kicks ass eh?

Don't ya just love weighted dips? My chest and Tri's are so pumped after doing those.

 

[IamIkari]

Yea, i'm liking gopro's routine so far. Weighted dips are awesome! Nothing pumps me up more than being able to do more, even with the added weight, than i could before i started working out.

 

[IamIkari]

3.26.2005

Meal 1

1 Cup Crispix with 1 cup 1% Milk
Protein Shake with 1/2 Banana in it

7.5g F | 69.5g C | 38.5g P
13% | 54% | 30%
511.5 Cals

Meal 2

1 Chicken Fajita

14g F | 23g C | 31.5g P
37% | 27% | 37%
335.5 Cals

Meal 3

1 Chicken Fajita

14g F | 23g C | 31.5g P
37% | 27% | 37%
335.5 Cals

Meal 4

1 Sweet Potato

0g F | 37g C | 4g P
0% | 93% | 6%
162 Cals

Meal 5

1 Chicken Fajita

14g F | 23g C | 31.5g P
37% | 27% | 37%
335.5 Cals

Meal 6

Protein Shake

5g F | 18g C | 28g P
18% | 30% | 46%
240 Cals

 

[IamIkari]

3.26.2005

Off Day!

Weight: 204.5lbs *most likely water weight

Ugh, just found out my gym is closed on easter. Guess i get 2 off day's.

I don't normally write this kind of stuff, but this really boosted my spirits and confidence. A friend who I don't see often, except in really dark bars every now and then, came over to drop off some loot. I open the door, and he immediately says "Goddamn! You've been working out...". Made my day

 

[IamIkari]

3.27.2005

Easter! Off Day! No Diet tracking!

Not tracking my diet today. I'll be good though. We're eating mostly seafood for dinner, so I should get some decent protein in.

 

[IamIkari]

3.28.2005

Leg Day!

Weight: 203lbs

Leg Extensions: Setting 8 x 10 , Setting 9 x 9

Squats: 90 x 12 , 100 x 11 , 110 x 10

Single Leg Press: Setting 6 x 15 , Setting 7 x 10 *each leg

Double Leg Curl: Setting 8 x 8 , Setting 9 x 7

Stiff Legged Deadlift: 123 x 10 , 133 x 9

Single Leg Curl: Setting 4 x 12 , Setting 5 x 10 *each leg

Strength Testing Results:

Weighted Dip 1 RM: 75lbs + bodyweight

Weighted Chin-up 1 RM: 65lbs + bodyweight

EZ Bar Curl 1 RM: 150lbs GOAL MET!!!!!


I felt really good today. I did some general strength testing before my workout. I used dumbells with my new weight belt to test my max chin and dip weights. Also met my short term goal of being able to curl 150lbs.

 

[IamIkari]

3.29.2005

Off Day!

Weight: 202.5lbs

 

[IamIkari]

3.30.2005

Back Day!

Weight: 204lbs

CG Weighted Chin-Ups: 20 x 7 , 25 x 5

WG Seated Mid Row: Setting 8 x 10 , Setting 9 x 8

Dumbell Row: 40 x 12 , 45 x 11

Pull Over: 40 x 15 , 40 x 12

Everything was pretty good today. I probably could have done a little more weight on the Dumbell Row, but i was playing it on the safe side. Never done pull overs before, but they were pretty fun. Chin ups rock

 

[KarlW]

Your DB rows will be up round 90 soon I bet.

Take it slow and easy on pullovers too.

 

[IamIkari]

3.31.2005

Off Day!

Weight: 204.5lbs

 

[IamIkari]

3.31.2005

Chest Day!

Weight: 202lbs

Incline Bench: 130 x 8 , 135 x 7 , 140 x 6

Bench: 140 x 10 , 150 x 9 , 160 x 8

DB Fly: 30 x 12 , 30 x 11

Standing DB Press, 1 arm: 30 x 8 , 40 x 7 *each arm

Bent Lateral: 15 x 10 , 17.5 x 10 , 20 x 10

Cable Side Lateral: Setting 2 x 12 , Setting 3 x 10

Everything was great. The laterals were really intense. My previous workout didn't have much to do with lats.

 

[IamIkari]

4.1.2005

Off Day!

Weight: 203lbs

 

[IamIkari]

4.2.2005

Begin Shock Week 1

Arm Day!

Weight: 203lbs

*reserved for workout data*

 

[KarlW]

Standing DB Press, 1 arm: 30 x 8 , 40 x 7 *each arm

I occasionally use something like this. Standing with DB's, press each one alternately and bring the bells down and in so your palms are facing you (like Arnie presses). As you push up, rotate the DB and lean your torso away. You end up in a position similar to the old Bent Press lift. Anyway, just thought I'd throw that in.

Good luck for Shock Week Don't overdo the volume which I've been guilty of

 

[IamIkari]

Thanks Shock week is going pretty well. Learning some new exercises.

 

[IamIkari]

4.2.2005

Begin Shock Week 1

Arm Day!

Weight: 203lbs

CG Chin Up: 17.5 x 7 , 20 x 5

Preacher Curl: 72 x 10 , 82 x 5

Single Arm Cable Curl: Setting 6 x 10 *each arm

CG Bench Press: 120 x 10 , 140 x 6

Weighted Dips: 20 x 10 , 25 x 8

Single Arm DB Extensions: 30 x 10 , 35 x 5

Roman Chairs: 10 , 8 , 6

 

[IamIkari]

4.4.2005

Off Day!

Weight: 206lbs

 

[IamIkari]

4.5.2005

Back Day!

Weight: 202.5lbs

*reserved for workout data*