Tom's On a Recomp

[Tom_B]

March 9

Training - Legs + Core

Leg Press (High & Wide):
[3/1/3] ~ 1:30RI: *180lbs* 5 *270lbs* 5 *360lbs* 3 *470lbs* 7, 7, 7, 7
Single Leg, Leg Press:
[2/1/2] ~ :30RI between legs: *230lbs* 12/12, 12/12, 12/12
Squats:
[3/1/2] ~ 1:30RI: *45lbs* 5, *135lbs* 5 *175lbs* 10, 10, 10
Weighted V-Ups:
[3/1-2/2] ~ :50RI: *25lbs plate + Ankle straps/weights + 2.5lbs on the ankle strap/weights* 10, 8, 6+3
Stick Crunches:
[2/2/2] ~ :50RI: *55lbs* 10, 10, 10

Cardio: 20 minutes incline walking
Stretching: 20 minutes worth

GREAT workout, certianly made up for the shitty one yesterday! Legs were fried and some was my core!

Diet -
Meal 1 - Yogurt, whey, Quick Oats, apple, creatine
*Peri/PWO* Whey, Sweet Tarts (Maltodextrin + Dextrose), creatine
Meal 2 - Chocolate Lucky Charms Cereal, Rice cakes, Skim milk, Egg beater
Meal 3 - Rice Cakes, Oat bran, Egg beater
Meal 4 - Lettuce, Yogurt, Oat bran, Whey
Meal 5 - Lettuce, Yogurt, Oat bran, Whey
Meal 6 - Cottage Cheese, strawberries, Wheat bran, Cocoa powder, fish oil

Additional: Crystal light, salt sub, green tea, SF syrups, SF energy drink

Luke - LOL don't worry, me forgetting to eat isn't too likely to happen! hahaha
Emma - Nope none of my money had to go, Parents paid for it all THANK GOD! Got March break for all this week .. mmm I'm going to be sleeping in alot . And thanks for all those ideas ! I'm going to have to look a few of them up, but right now anything is going to be better than those face pulls! I just can't stand doing them anymore.. or well at least at this point in time.

And Thanks everyone for the congratulations ! I've been sooo happy all day !

Day went pretty well, pretty sure I got near 100% on my chem test .. the only bad thing was I felt like complete shit between meals 3 and 5 .. can we say fucked up blood sugar?! Practically passed out for an hour, my head was spinning, I was STARVING, just ravenous (and still am hungry..) and I felt all icky .. But after Meal 5 it all seemed to go away and I got some energy back which was nice.

Anyways off to sleep! Going to get a nice 6.5 hours of sleep mmmm

 

[Tom_B]

March 10

Training - Back + Shoulders + Core

V-Bar Pulldown:
[3/1/2] ~ 1:30RI: *30lbs* 5 *60lbs* 5 *90lbs* 3 *140lbs* 7, 7, 6, 6
V-Bar Pulldown:
[2/1/2] ~ 1:00RI *110lbs* 11, 10, 9
Bent Over BB Row (pronated Grip):
[2/0/2] ~ :45RI: *95lbs* 14, 13
Seated DB Press:
[3/1/2-3] ~ 1:30RI: *15lbs* 5 *35lbs* 7, 7, 6, 6
Seated DB Press:
[2/1/2] ~ 1:00RI: *25lbs* 11, 11, 10
Upright Rear Trap Fly:
[2/0/2] ~ :45RI: *15lbs* 14/14, 13/13
Weighted Planks:
~ :50RI: *Bodyweight +45lbs* 2 sets held to failure
Decline Weighted Sit-ups:
[3/1/2] ~ :30RI: *Bodyweight + 45lbs* 12, 10

Cardio: 12 minutes total
2 minutes at 4mph with 5% incline
1:30 minutes at 7mph with 3% incline
:30 minutes at 11mph with 3% incline
1:30 minutes at 7mph with 3% incline
:30 minutes at 11mph with 10% incline
1:30 minutes at 7mph with 3% incline
:30 minutes at 11mph with 5% incline
1:30 minutes at 7mph with 3% incline
:30 minutes at 11mph with 5% incline
2 minutes at 4mph with 5% incline

Stretching: 20 minutes worth

Another really good workout. Was really happy with the Pulldowns
I also think I'll do that session of cardio about once a week or so .. should be all I need to maintain my conditioning. I was really in the mood for sprints today! I was surprised I actually went at 11mph with 10% incline !!

Diet -
Meal 1 - Yogurt, whey, Oat bra, creatine
*Peri/PWO* Whey, Skim milk, creatine
Meal 2 - Yogurt, Tuna, Lettuce, Olive oil, fishies
Meal 3 - Hamburger, Tuna, Olive oil, Fish oil, Broccoli, cabbage, green peppers, bok choy, button mushrroms, celery, onions
Meal 4 - Yogurt, Egg beater, Lettuce, Olive oil
Meal 5 - Hamburger, Tuna, Olive oil, Fish oil, Broccoli, cabbage, green peppers, bok choy, button mushrroms, celery, onions
Meal 6 - Cottage Cheese, strawberries, Wheat bran, Cocoa powder, Peanut butter

Additional: Crystal light, salt sub, green tea, SF syrups, SF energy drink

Soo tired .. not only did I sleep for 8.5 hours last night, but then I took an hour nap in the afternoon and then after that I've just been out and about running errands and with friends.

 

[Double D]

Hope all is well. Diet and workouts look good anyways.

 

[Tom_B]

March 11

Training - OFF

Diet -
Meal 1 - Yogurt, whey, Oat bran, peanut butter, creatine
Meal 2 - Yogurt, whey, Oat bran, Olive oil, Lettuce
Meal 3 - Yogurt, Lettuce, Egg beater, Olive oil
Meal 4 - Hamburger, Tuna, fish oil, Fish oil, Broccoli, cabbage, green peppers, bok choy, button mushrooms, celery, onions
Meal 5 - Tuna, Olive oil, fish oil
Meal 6 - Hamburger, Tuna, Olive oil, Fish oil, Broccoli, cabbage, green peppers, bok choy, button mushrooms, celery, onions
Meal 7 - Cottage Cheese, strawberries, Wheat bran, Cocoa powder, Peanut butter

Additional: Crystal light, salt sub, green tea, SF syrups, SF energy drink

Hey DoubleD !!! Ya you've been M.I.A. lately! hahaha. Yup all is well with me, in fact they're better than well, things are great!!

Did nothing today... just worked.

 

[Double D]

I cant say you have did nothing today! Look at that fantastic diet! I have decided I will continue to eat what I do, but work more on proportions!

 

[Tom_B]

March 12

Training - Chest + Legs

DB Press:
[3/0/1-2] ~ 2:00RI: *15lbs* 5 *25lbs* 5 *35lbs* 3 *55lbs* 5, 5, 5 *50lbs* 5, 5
Decline BB Bench Press:
[3/0/2] ~ 1:30RI *115lbs* 9, 83/4, 6+2
Cable Flies:
[3/0/2] ~ 1:30RI: *25lbs* 8, 7, 6
DB Step-ups:
[Just Slow and Under control] ~ 30RI between legs: *30lbs* 12/12, *35lbs* 12/12, *40lbs* 12/12
DB RDL:
[3/0/2] ~ 1:00RI: *35lbs* 12, 12, 9+3 Hand hurt way to much .. had a huge pump and thought my veins were going to explode. It was actually HURTING.
Cable Crunches:
[2/1/2] ~ :45RI: *110lbs* 12, 12, 12

Cardio: 20 minutes total
7 minutes of light Cycling
13 minutes of incline walking

Stretching: Might do some before bed .. probably not though lol

Really good workout, definitely hit some Personal bests in this workout! I just wish those damn Decline Bench Presses would go up .. my chest is just always so fried after increasing those DB Presses!

Diet -
Meal 1 - Yogurt, whey, Quick Oats, apple, creatine
*Peri/PWO* Whey, Sweet Tarts (Maltodextrin + Dextrose), creatine
Meal 2 - Chocolate Lucky Charms Cereal, Rice cakes, Skim milk, Egg beater
Meal 3 - Rice Cakes, Oat bran, Egg beater
Meal 4 - Lettuce, Yogurt, Oat bran, Whey
Meal 5 - Lettuce, Yogurt, Oat bran, Whey
Meal 6 - Cottage Cheese, strawberries, Wheat bran, Cocoa powder, fish oil

Additional: Crystal light, salt sub, green tea, SF syrups, SF energy drink

DoubleD - LOL thanks .. it's normally not hard at all to maintain my diet, I Love the food I eat !!! Today was hard though .. omg sooo hard. I was craving so much junk.
Good idea about the portions! So many people get caught up in the 'small' details .. really losing weight comes down to a simple energy equation. "Burn more calories than you consume." It's actually quite simple You can get REALLY LEAN eating sugar, just so long as you get your protein + some EFA's + some fiber into ya and you got your calories in check.

Omg hungry once again today! God it's messed, I'm more hungry on my refeed days, than on my low carb days.

Did nothing today other than go to moncton, but some new shoes, and crave lots of bad foods. I was walking past DQ in the mall and I could SMELL the mint blizzards! omg I had the worst craving, and normally I hate mint blizzards. And then my mom and sisters just finished Mcdonadls .. omg my tummy is growling so bad I wanted it so bad .. and really I guess I could have, it's not like it's going to hurt me, but I'm just so damn anal retentive about my diet, and the fact that I'm getting piss drunk for St. Patty's day stopped me.

Tired though - going to get some sleep! Night y'all

 

[Emma-Leigh]

 

[BulkMeUp]

I've been craving junk food on and off recently as well.. havent had a burger in ... oh .. maybe over 2 years.. time to get meself a big ol' cheeseburger

 

[Emma-Leigh]

I've been craving junk food on and off recently as well.. havent had a burger in ... oh .. maybe over 2 years.. time to get meself a big ol' cheeseburger

Ohhh... am I a "bad vegetarian" if that sounds good to me..??

< -- ehh hhee hee..... damn that is cute!

 

[BulkMeUp]

Ohhh... am I a "bad vegetarian" if that sounds good to me..??

maybe a veggie-cheeseburger would be a good compromise?

< -- ehh hhee hee..... damn that is cute!

 

[Tom_B]

March 13

Training - Back + Shoulders + Core

Weighted Chin-ups:
[No Real Tempo] ~ 1:15RI: *Bodyweight + 10lbs* 7, 6, 6, 5
WG Lat Pulldown:
[3/0/2] ~ 1:30RI *110lbs*8, 8, 7
Seated Cable Row:
[2/1/2] ~ 1:30RI: *100lbs* 10, 10, 10
DB Flies:
[2/0/2] ~ 1:00RI: *30lbs* 12, 11, 11
Decline DB Flies:
[2/0/2] ~ 1:00RI: *30lbs* 9, 9, 9
Weighted V-ups:
[3/2/2] ~ :50RI: *25lb plate + Ankle straps with 2.5lb plates* 10, 9+1, 8+1
Crunch machine:
[2/2/2] ~ :45RI: *50lbs* 10, 6+2+2, 4+2+2+2 Abs were too fried ..

Cardio: 20 minutes total
Incline walking

Stretching: 20 minutes worth .. glutes are sooo sore after the DB RDL's yesterday!

Alright workout, wasn't really 'there' for most of it. Was so tired, and I don't know why. Pre workout meal timing was all messed becuase after I got up, ate, and sat around for 30 minutes my eyes started to water and I all light really hurt them and they had to stay shut then I feel asleep on my computer chair for 30 minutes .. and I still had to take my creatine ..

Diet -
Meal 1 - Yogurt, whey, Oat bran, Creatine
*Peri/PWO* Whey, Skim milk, creatine
Meal 2 - Yogurt, Tuna, Olive oil, Lettuce, fish oil
Meal 3 - Hamburger, Tuna, Olive oil, Broccoli, Celery, Cabbage, button mushrooms, onions, bok choy, fish oil
Meal 4 - Lettuce, Yogurt, Olive oil, Egg beater
Meal 5 - Hamburger, Tuna, Olive oil, Broccoli, Celery, Cabbage, button mushrooms, onions, bok choy, fish oil
Meal 6 - Cottage Cheese, strawberries, Wheat bran, Cocoa powder, Peanut butter

Additional: Crystal light, salt sub, green tea, SF syrups, SF energy drink

Mmmm ... a cheeseburger ...

Not too sure how I like this new diet with the more frequent refeeds .. it's really messed with my digestive tract and I'm bloated/puffy/soft as hell, plus it's reaking havoc on my energy levels .. I'm not liking it. Going to finish the rest of this week and then decide whether or not I want to go back to the original diet.

 

[Tom_B]

March 14

Training - Shoulders + Back

Seated BB OH Press:
[3/0/2] ~ 2:00RI: *30lbs* 5 *35lbs* 5 *40lbs* 3 *95lbs* 5, 5 *90lbs* 5, 5, 5
Cable Lateral Raises:
[3/1/2] ~ 1:30RI *20lbs* 9, 8, 8
Reverse Delt Cable Flies:
[2/1/2] ~ 1:00RI: *15lbs* 12, 12 *20lbs* 11+1
Straight Arm Pulldowns:
[2/1/2] ~ 1:00RI: *60lbs* 11, 11, 10
DB Preacher Curls:
[3/2/3] ~ 1:30RI: *35lbs* (7 DROP *30lbs* 3), (6 DROP *30lbs* 3), (4 DROP *30lbs* 4)

Cardio: 15 minutes total
Incline walking and some sprints

Stretching: 20 minutes worth

Great workout, can't believe I got up to 95lbs on the OH Presses, they were hard as hell though. Just BARELY got out the last rep on that last set .. it literally took me about 5 seconds to push the weight Overhead. Also liked the Rear Delt Flies alot more that the face pulls.

Diet -
Meal 1 - Yogurt, whey, Oat bran, Creatine
*Peri/PWO* Whey, Skim milk, creatine
Meal 2 - Yogurt, Tuna, Olive oil, Lettuce, fish oil
Meal 3 - Hamburger, Tuna, Olive oil, Broccoli, Celery, Cabbage, button mushrooms, onions, bok choy, fish oil
Meal 4 - Lettuce, Yogurt, Olive oil, Egg beater
Meal 5 - Hamburger, Tuna, Olive oil, Broccoli, Celery, Cabbage, button mushrooms, onions, bok choy, fish oil
Meal 6 - Cottage Cheese, strawberries, Wheat bran, Cocoa powder, Peanut butter

Additional: Crystal light, salt sub, green tea, SF syrups, SF energy drink

Okay it's 12:40am .. sooo tired I need sleep. My body has been fucked lately, I have NO energy at all .. I've been sleeping 8 hours + napping throughout the day and I'm still tired.

Hung out with Nicole ALL night (which is why I'm still up .. just droped her off) omg we did EVERYTHING YOU CAN THINK OF TONIGHT! LOL shopping, paying bills, grocery shopping, spooning, cuddling, watching americas next top model, ... making out .. hahaha.

Anyways I need some sleep!!

 

[Tom_B]

March 15

Training - Legs + Shoulders

Leg Press:
[3/1/3] ~ 1:30RI: *180lbs* 5 *270lbs* 5 *360lbs* 3 *420lbs* 8, 8, 8, 8
Leg Press
[2/0/2] ~ :45RI *320lbs* 14, 14, 14
DB RDL:
[3/0/2] ~ 1:30RI: *40lbs* 10, 10, 10
See Saw Press:
[2/0/2] ~ 1:00RI: *25lbs* 11/11, 11/11
DB Side Lateral Raises:
[2/0/2] ~ 1:00RI: *20lbs* 10, 9 DROP *15lbs* 6
Upright Rear Trap Fly:
[2/0/2] ~ :45RI: *15lbs* 14/14, 14/14
Weighted Planks
~:50RI: *Bodyweight + 45lbs* 2 Sets held for 1:00 Each.

Cardio: 20 minutes total
Incline walking

Stretching: 10 minutes worth

Phew ! Hard workout this morning.. Legs were fried!

Diet -
Meal 1 - Yogurt, whey, Quick Oats, apple, creatine
*Peri/PWO* Whey, Sweet Tarts (Maltodextrin + Dextrose), creatine
Meal 2 - Fruit Loops Cereal, Rice cakes, Skim milk, Egg beater
Meal 3 - Rice Cakes, Oat bran, Egg beater
Meal 4 - Lettuce, Yogurt, Oat bran, Whey
Meal 5 - Lettuce, Yogurt, Oat bran, Whey
Meal 6 - Cottage Cheese, strawberries, Wheat bran, Cocoa powder, fish oil

Additional: Crystal light, salt sub, green tea, SF syrups, SF energy drink

Guh Today was just one of those clumsy bad luck days where you hit and spill everything over and have to recook meals ... It became especially annoying at work ..
Also I'm very very very hungry .. may eat some more, depending on how well that last meal fills me up..

 

[Double D]

Almost everything I could think of with Nicole, however I could definitly think of some more, I know I know, fuckin old perve.

 

[Emma-Leigh]

Almost everything I could think of with Nicole, however I could definitly think of some more, I know I know, fuckin old perve.

I hope you were thinking about them playing CHESS or TWISTER or something just as non-harmful DD!! My tom-tom is much too young and innocent for anything else you may be thinking!



ps: you be careful tom-tom Don't go making any 'fortune teller' stories true you hear - it'll be the end of your 'care-free' life if you do!

 

[jaim91]

omg we did EVERYTHING YOU CAN THINK OF TONIGHT! LOL shopping, paying bills, grocery shopping, spooning, cuddling, watching americas next top model, ... making out .. hahaha.

But if you're gonna call yourself a gay guy, start acting like it, lol.... <-- you and a BOY

 

[Tom_B]

March 16

Training - Chest + Core

Bench Press:
[3/1/3] ~ 2:00RI: *45lbs* 5 *65lbs* 5 *95lbs* 3 *135lbs* 5, 5, 4, 4
Bench Press:
[2/0/2] ~ 1:00RI *105lbs* 10, 10, 8+1
Cable Flies:
[2/0/2] ~ :45RI: *20lbs* 15, 12 DROP *15lbs* 6
Parallel Grip Bar Dips:
[No Tempo] ~ 1:30RI: *Bodyweight* 10, 10 *Bodyweight + 10lbs* 5
BB SkullCrusher:
[3/1/2] ~ 1:30RI: *50lbs* 81/2 , 8, 6+11/2
Landmines:
[No Tempo] ~ :50RI: *Bar +35lbs* 8/8 (16), 8/8 (16), 8/8 (16),
Stick Crunches:
[2/2/1-2] ~ :45RI: *50lbs* 12, 12, 12

Cardio: 20 minutes total
Incline walking

Stretching: None..

God I just wish my fucking bench would go up!! I've been stuck for sooo long now .. Oh well. Maybe next routine I'll decide to work more on strength and try out some triples .. (always worked in the past..).

Diet -
Meal 1 - Yogurt, whey, Oat bran, Creatine
*Peri/PWO* Whey, Skim milk, creatine
Meal 2 - Yogurt, Tuna, Olive oil, Lettuce, fish oil
Meal 3 - Hamburger, Tuna, Olive oil, Broccoli, Celery, Cabbage, button mushrooms, onions, bok choy, fish oil
Meal 4 - Lettuce, Yogurt, Olive oil, Egg beater
Meal 5 - Hamburger, Tuna, Olive oil, Broccoli, Celery, Cabbage, button mushrooms, onions, bok choy, fish oil
Meal 6 - Cottage Cheese, strawberries, Wheat bran, Cocoa powder, Peanut butter

Additional: Crystal light, salt sub, green tea, SF syrups, SF energy drink

DoubleD & Emma: LOL bahaha! No not thinking like that! All we did was make out for a bit hahaha. Nothing else! I plan on keeping the virginity for a while longer ! LOL
Oh and then I got another girl that things could start out with .. I'm playing the field! hahaha.

Jaime: Oh trust me I would gladly take a boy if he came my way .. however I got none, but all these girls wanting me ... so I figured I may as well experiment a tiny bit Kissing is Kissing afterall, that's how I'm looking at it! hahaha


Omg soooo tired today. So so soo tired. Getting DRUNK AS FUCK TOMORROW FOR ST. PATTY'S DAY!! Whoo-hoo!! can't wait going to be awesome!

 

[BulkMeUp]

Looks like we are both stuck on our bench numbers curently

 

[Tom_B]

March 17

Training - Back + Shoulders

Bent Over BB Row (supine grip):
[3/1/1-2] ~ 1:30RI: *45lbs* 5 *65lbs* 5 *95lbs* 3 *135lbs* 7, 6, 6, 6
Bent Over BB Row (supine grip):
[2/1/2] ~ 1:00RI *95lbs* 12, 12, 12
V-Bar Pulldown:
[2/0/2] ~ :45RI: *110lbs* 14, 10+3
Seated DB Press:
[3/1/3] ~ 1:30RI: *15lbs* 5 *35lbs* 7, 7, 6, 6
Seated DB Press:
[2/1/2] ~ 1:00RI: *25lbs* 11, 11, 11
Upright Rear Trap Fly:
[2/0/2] ~ :45RI: *15lbs* 15/15, 15/15
Weighted Planks:
~ :50RI: *Bodyweight + 45lbs* 2 sets

Cardio: 20 minutes total
Incline walking

Stretching: 20 minutes worth

I don't know how I got through that workout.. I was hauling ass big time. No energy what so ever .. was lightheaded, tired .. ugh just bad. But I still managed to increase reps on a few stuff.

Diet -
Meal 1 - Yogurt, whey, Oat bran, Creatine
*Peri/PWO* Whey, Skim milk, creatine
Meal 2 - Yogurt, Lettuce, Egg beater, fish oil
Meal 3 - Yogurt, Lettuce, Egg beater, fish oil
Meal 4 - Tuna, Broccoli, Celery, Cabbage, button mushrooms, onions, bok choy,
Meal 5 - Lots of Vodka ...
Meal 6 - Cottage Cheese, strawberries, Wheat bran, Cocoa powder, Peanut butter

Additional: Crystal light, salt sub, green tea, SF syrups, SF energy drink

Omg Got sooo drunk last night .. I could barely even stand! And then I started puking .. omg MUSHROOMS are the WORST thing to ever puke up .. fuck it was soooo nasty! And then I force fed myself some cottage cheese when I got home .. but I puked that up too, so I waited about 10 minutes then had another servings worth .. I always find that if I eat Cottage cheese I'm never hung over in the morning lol. Managed to keep that down!
Overall it was a good night though, nothing special or crazy happened just a good time with some friends!


LOL if you find a way to increase your bench Let me know Adrian! It's starting to really annoy me, I wanted my bench at 150 some time soon.

 

[Double D]

I increase my bench everytime I incorporate more back work. Some heavy ass rows always do the trick for me.

 

[Tom_B]

March 18

Training - OFF

Diet -
Meal 1 - Yogurt, whey, Oat bran, Creatine, Peanut butter, fish oil
Meal 2 - Yogurt, whey, Oat bran, Peanut butter, lettuce, Olive oil,
Meal 3 - Yogurt, Lettuce, Egg beater, Olive oil
Meal 4 - Hamburger, Tuna, Olive oil, Broccoli, Celery, Cabbage, button mushrooms, onions, bok choy,
Meal 5 - Tuna, olive oil, fish oil
Meal 6 - Hamburger, Tuna, Broccoli, Celery, Cabbage, button mushrooms, onions, bok choy, fish
Meal 7 - Cottage Cheese, strawberries, Wheat bran, Cocoa powder, Peanut butter

Additional: Crystal light, salt sub, green tea, SF syrups, SF energy drink

DoubleD - Ya my rows keep going up .. and I'm actually trying to target my back right now , but my bench still isn't going up

So I woke up still drunk this morning. LOL you know it's been a good night if you wake up still drunk! hahaha
And holy shit .. I looked L.E.A.N. because I was so dehydrated. Was going to take a pic but I was in no state to work a camera!

I was feeling alright all day .. but then around 6 while I was at work something just hit me. I got so tired and so sick to my stomach .. just felt like puking everywhere. Still feeling a bit shitty .. and I got to go back to school tomorrow .. guh not looking forward to that.

 

[Tom_B]

March 19

Training - Legs + Chest

Deadlift:
[3/0/1] ~ 2:00RI: *45lbs* 5 *135lbs* 5 *185lbs* 3 *245lbs* 5, 5, 5, 5, 3+1 Guh ... almost ..
Squat Machine:
[2/1/2] ~ 1:30RI *220lbs* 10, 10, 10
Weighted GHR:
[No Tempo] ~ 1:00RI: *Bodyweight + 10lbs* 8, 8, 8
DB Fly:
[2/0/2] ~ 1:00RI: *30lbs* 12, 12, 12
Incline DB Fly:
[2/0/2] ~ 1:00RI: *30lbs* 10, 10, 10
V-Bar Pulldown:
[2/0/2] ~ :45RI: *45lbs* 15, 15, 15

Cardio: 20 minutes total
Incline walking

Stretching: None ..

Took me a little bit to get 'into' this workout .. deadlifts were hard as fuck.

Diet -
Meal 1 - Yogurt, whey, Quick Oats, apple, creatine
*Peri/PWO* Whey, Sweet Tarts (Maltodextrin + Dextrose), creatine
Meal 2 - Fruit Loops Cereal, Rice cakes, Skim milk, Egg beater
Meal 3 - Rice Cakes, Oat bran, Egg beater
Meal 4 - Lettuce, Yogurt, Oat bran, Whey
Meal 5 - Lettuce, Yogurt, Oat bran, Whey
Meal 6 - Cottage Cheese, strawberries, Wheat bran, Cocoa powder, fish oil

Additional: Crystal light, salt sub, green tea, SF syrups, SF energy drink

It was HELL waking up at 4:30am this morning .. !! Was soo Tired all day, kept falling asleep during my classes, and all that food didn't help!
LOL and umm .. I kissed Nicole again today!!! LMAO I have no clue what's happening there! hahaha oh my.

 

[Double D]

Work on those rear delts alot! If your stickin point is at the top, try some bench lockouts or some heavy ass dips.

 

[Tom_B]

March 20

Training - Back + Legs + Core

Weighted Pull-ups:
[No Tempo] ~ 1:15RI: *Bodyweight + 10lbs* 6, 6, 4, 4, 4
WG Lat Pulldown:
[3/0/2] ~ 1:30RI *110lbs* 9, 8, 7+1cheat
Seated Cable Row:
[2/1/2] ~ 1:30RI: *110lbs* 10, 8, 8
Leg Ext /ALTERNATED with/ Lying Leg Curls:
[2/0/1-2] ~ 30RI: *55lbs* 12/113/4, 12/103/4 , 12/91/4 + 1/2
Landmines:
[No Tempo] ~ :45RI: *Bar +40lbs* 14 (7/7), 14(7/7), 14(7/7)
Weighted Decline Sit-ups:
[3/0/3] ~ :35RI: *45lbs* 12, 12, 12

Cardio: 20 minutes total
Incline walking

Stretching: 20 minutes worth

Holy god, this workout was brutual .. I was just soo tired, I was lagging ass the entire time. I felt like hell... but still managed to push through and increase reps/weight .. I really really need to start getting more sleep.

Diet -
Meal 1 - Yogurt, whey, Oat bran, Creatine
*Peri/PWO* Whey, Skim milk, creatine
Meal 2 - Yogurt, Tuna, Olive oil, Lettuce, fish oil
Meal 3 - Hamburger, Tuna, Olive oil, Broccoli, Celery, Cabbage, button mushrooms, onions, bok choy, fish oil
Meal 4 - Lettuce, Yogurt, Olive oil, Egg beater
Meal 5 - Hamburger, Tuna, Olive oil, Broccoli, Celery, Cabbage, button mushrooms, onions, bok choy, fish oil
Meal 6 - Cottage Cheese, strawberries, Wheat bran, Cocoa powder, Peanut butter

Additional: Crystal light, salt sub, green tea, SF syrups, SF energy drink

DoubleD - I don't think it's the rear delts that are causing the problem .. I think it's my triceps... I'm thinking about doing some CG benching, along with those bench lockouts. I can barley do 5 dips with my bodyweight and 10lbs! So doing those heavy isn't happening ... my bench has been stuck at this weight now for over a year!!! I'm fucking fed up.


Didn't go to school today. Had a dentist appointment in moncton to get my veener redone. Was just so tired .. got home from the gym and slept for 30 minutes. Got to the dentist and slept for an hour. Then I slept for another 30 minutes on the way home (mom was driving).
Seriously I don't know what's wrong with me .. but for the last while now I've had really really bad fatigue issues.. I'm just constantly tired. I'm falling asleep everywhere I go.. I got no energy at all, I find it tiring just to walk around my house!.. My body is just burnt out. I'm upping calories slightly, maybe that'll help..

 

[Double D]

Its ok.....a high bench is just a number! Be happy with your overall health.

 

[BulkMeUp]

Seriously I don't know what's wrong with me .. but for the last while now I've had really really bad fatigue issues.. I'm just constantly tired. I'm falling asleep everywhere I go.. I got no energy at all, I find it tiring just to walk around my house!.. My body is just burnt out. I'm upping calories slightly, maybe that'll help..

I think more regular rest is whats needed. Also maybe do a week of reduced wo's or just skip a wo or two (and rest as well)

 

[DontStop]

But if you're gonna call yourself a gay guy, start acting like it, lol.... <-- you and a BOY

I recall when i first started fooling around, whenever i'd go to my bf's house we'd bust out the blanket...
and like thered be things going on under the blanket....but we both pretended to watch the movie.

good ol days

I'd miss them...if i didnt discover sex

 

[Tom_B]

March 21

Training - Shoulders + Back

Seated OH BB Press:
[3/0/2] ~ 2:00RI: *30lbs* 5 *35lbs* 5 *40lbs* 3 *95lbs* 5, 5, 5, 5, 5
Cable Lateral Raises:
[3/1/2] ~ 1:30RI *20lbs* 9, 9, 9
Rear Delt Cable Flies:
[2/1/2] ~ 1:00RI: *20lbs* 12, 12, 12
Straight Arm Pulldowns:
[2/1/2] ~ 1:00RI: *60lbs* 12, 11, 10
EZ Bar Spider Curls:
[2/0/2] ~ :45RI: *55lbs* 15, 15, 15

Cardio: 20 minutes total
Incline walking

Stretching: None ..

Really good workout!! I don't know what happened but after that first set on the OH BB Presses, I just got right pumped up! Lots of increases for this workout, WHOOT 100lbs next week for the OH PRESSING !!!

Diet -
Meal 1 - Yogurt, whey, Oat bran, Creatine
*Peri/PWO* Whey, Skim milk, creatine
Meal 2 - Yogurt, Tuna, Olive oil, Lettuce, fish oil
Meal 3 - Hamburger, Tuna, Olive oil, Broccoli, Celery, Cabbage, button mushrooms, onions, bok choy, fish oil
Meal 4 - Lettuce, Yogurt, Olive oil, Egg beater
Meal 5 - Hamburger, Tuna, Olive oil, Broccoli, Celery, Cabbage, button mushrooms, onions, bok choy, fish oil
Meal 6 - Cottage Cheese, strawberries, Wheat bran, Cocoa powder, Peanut butter

Additional: Crystal light, salt sub, green tea, SF syrups, SF energy drink

DoubleD - True, it's just a number ... but it'd be nice if that number was higher hahaha. And sometimes I doubt if I even got good overall health

Adrian - Well all over march break I was getting a good 7 - 8 hours of sleep a night + I was have the random naps throughout the day .. and then last night I went to sleep really early and got 7 hours of sleep, but still kept falling asleep throughout the day .. I don't know. I was thinking about skipping Fridays workout, but .. knowing me, it's not likely to happen .. I'm just going to have to suck it up and get on with things.

DontStop - hahaha well I'm way past the whole 'under the blankets' thing !! I actually did that too when I was younger! I guess it's just kind of weird for me .. that was the first time I've ever made out with a girl while Sober! hahah different experience that's for sure.. but hey she's super hot, and kissing is just kissing be it girl or guy! So I'm pretty sure it's going to be happening again soon bahaha !


Did ntohing at all today .. got 7 hours of sleep, but I still fell asleep during English class, then I fell asleep twice after school as well .. but that's mostly becuase I was reading the most boringest book! It's called 'Wuthering Heights' and I have to have over half the book read for friday ... I literally started to read it at 3:45pm, only took one break at 6 - 6:45pm to eat and then I finished reading at 8:15pm. Between all that time I was only able to read 50 pages because I just kept falling asleep!! Ugh...

 

[Double D]

I am sure you are in much better health than a 250lbs 5 foot 7 guy who just eats burgers everyday! Dont sweat it.

 

[Emma-Leigh]

**Emma plugs ears** Laa laa laaa... I'm not listening to Tom-tom and his 'not so innocent' shenanagens!!

Seated OH BB Press:
[3/0/2] ~ 2:00RI: *30lbs* 5 *35lbs* 5 *40lbs* 3 *95lbs* 5, 5, 5, 5, 5

DAMN tom!! WOW - 100# for overheads?! That is phenomenal!! I am so impressed at that - seriously - that is awesome... Congratulations!


For your bench - where are you failing? Top? Bottom? Halfway? This will give an indication as to what your weakness is so you can tackle it better... Also - how wide is your grip? Wide grip usually = can bench larger weights (as you decrease the distance the bar has to travel... you will also lesson the reliance on your triceps if these are the weak link in you).. So if you do want to increase your bench then try using a slightly wider grip and see if that helps... Plus - look at the path of the bar... where is it going to on your chest (below or above the nipples??).... You should be aiming just at or below the nipples - if you are hitting your chest above this point then the bar is traveling in the wrong path and it will be harder for you.


Anyway.... enough babble... Hope you got a good nights sleep?! Did you manage to read any more of the book or did it simply work as a sleeping pill again?