Jason's Journal |
1Fast400 Forums > Journals |
| Posted by: Jason2459 Nov 21 2006, 05:38 PM |
| Background Age: 30 Sex: Male Weight: 166 Bodyfat: 11% (home scale maybe off but at least I can see it going up and down) Training experience: On and off for the past 6 years. Unfortunately, every time I’m off I loose all my gains extremely quickly. Six years ago I was around 145lbs and around three years ago I peaked at 185 after working out solidly for two years but since that time work outs have been very inconsistant. Present Diet: Trying to eat at least every 2-3 hours and trying to maintain a split of 50%carbs/30%protein/20%fats. The carbs and proteins very but I’m very admit about keeping the fat to below 20%. I’ll post daily food intake. Training outline: Started on a workout based on the Westside barbell system about 2 weeks ago and I’ll back post those workouts. Here is my split based on http://elitefts.com/documents/9week-training-program.htm Monday: Max Effort(squat) 3reps down to 1 rep with 1-2m rest/set then supplemental exercises with 45-60s rest/set Tuesday: Max Effort(bench) same Wednesday: Supplemental exercises with biceps and calves Thursday: Dynamic Effort (squat) 50% 1 RM with supplemental exercises everything with 45-60s rest/set Friday: Dynamic Effort (bench)60% - 65% 1RM same Saturday: Supplemental exercises with biceps and calves I always workout early in the morning at 6am so that I know I've got my workout in and nothing can interfere with it. All workouts are also done with in 45minutes and the Wed/Sat are usually done in 30 minuntes. Supplements Taking and Schedule: MultiVitamin in the morning Before workout iI'll take a carb/protien/creatine drink high in whey and carb is just maltodextrin Just after workout it'll usually be a carb/protien/creatine high in whey and carb is 50/50 maltodextrin/dextrose Just before getting ready for bed a protiien/creatine drink high in Micellar casein protien MultiVitamin at night Try and take in as much water as I can. At least 8-16oz during workout, afterworkout with shake, morning, with lunch, afternoon, late afternoon, evening, with dinner, after dinner... you get the idea, I have a bottle attached to my hand all day Present Goals and beliefs: I’ve never been a strong lifter and would love to change that. I have never really done bench or squat so I have no idea where I'm at with those. I’m not looking to enter any competitions but weightlifting is extremely personal to me and gives me tremendous satisfaction. I like to get as educated as I can be and have always looked at the western traditional approach to body building. I even went as far as getting ACE and AFAA certified, never renewed. I just wanted to test my knowledge. I’ve gotten bigger and have felt good but never really what I would consider stronger proportionate to my gains in size and weight going from 145lbs up to 185lbs. I am a true ectomorph and hard gainer but don’t believe in excuses and use anything I can as an advantage like a really high metabolism so I can eat all day if I can. I started reading articles on elitefts and Westside-barbell.ocm thought instantly that I have to give this a try. I hope keeping a journal here and keeping track of nutrients at fitday.com I’ll keep consistant for another two years and this time when I’m up to 185lbs I’ll be pushing over 300lbs on the bench. |
| Posted by: Jason2459 Nov 21 2006, 05:48 PM |
| Monday November 6 2006. Week1/day1 Max Effort (Squat) Good Mornings 1-2min rest/set 3>1 reps/set 1x10@95 (warm up the back in the morning) 1x6@145 1x3@165 1x3@185 1x3@195 1x2@195 1x1@215 2x1@225 Supplementals: 45-60s rest/set Glut/Ham Raises 3x10 HyperExtensions 3x10@25 Leg Ext. 3x8@215 Pull Down Abs kneeling 1x20@100 1x10@130 1x8@150 2x10@130 Cals Fat Carb Prot RealGains from Universal ( 88.6 gram ) 349 3 50 30 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 RealGains from Universal ( 88.6 gram ) 349 3 50 30 Whole Wheat 100% Bread( 2 regular slice ) 180 2 34 8 Tuna salad ( 0.5 cup ) 148 5 10 15 Whole Wheat 100% Bread ( 2 regular slice ) 180 2 34 8 Tuna salad ( 0.5 cup ) 148 5 10 15 Yogurt, fruit variety, nonfat(6 oz container ) 86 0 14 7 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Yogurt, fruit variety, nonfat(6 oz container ) 86 0 14 7 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Milk,nonfat ( 1 cup ) 90 0 13 9 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Bread, lowfat, 98% fat free ( 1.4 slice ) 91 1 17 3 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 White potato, mashed ( 2 cup ) 518 30 55 9 Shrimp, breaded, or battered, fried ( 3 oz,) 206 10 10 17 Total 2873 80 333 214 B/W: 167 |
| Posted by: Jason2459 Nov 21 2006, 06:14 PM |
| Tuesday November 7, 2006 Week1/day2 Max Effort (bench) Pin Press 1-2min rest/set 3>1 reps/set 2x3@185 1x2@205 1x1@205 1xmiss@205 1x2@185 1x1@195 2x1@200 Supplementals: 45-60s rest/set Skull Crushers 1x10@70 1x6@80 1x8@70 1x6@70 2x7@60 Rope Pulldowns 1x10@50 2x10@70 Hanging StraightLeg Raises 5x10 HyperExtensions 3x12@25 Cals Fat Carb Prot Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18 RealGains from Universal ( 88.6 gram ) 349 3 50 30 RealGains from Universal ( 88.6 gram ) 349 3 50 30 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 OSCAR MAYER, Ham (chopped with natural juice) ( 1 serving ) 52 3 1 5 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 slice, NFS (.75 oz) ) 31 0 3 5 Shrimp, floured, breaded, or battered, fried ( 1 oz, without shell, cooked ) 69 3 3 6 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 OSCAR MAYER, Ham (chopped with natural juice) ( 1 serving ) 52 3 1 5 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 slice, NFS (.75 oz) ) 31 0 3 5 White potato, from fresh, mashed, NS as to milk or fat ( 1.5 cup ) 388 22 41 7 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Rice, brown, cooked, instant, fat not added in cooking ( 0.5 cup, cooked ) 117 1 24 3 Carrots, raw ( 0.15 cup, NFS ) 7 0 2 0 Celery, raw ( 0.15 cup, NFS ) 3 0 1 0 Onions, young green, raw ( 0.15 cup, chopped ) 5 0 1 0 Sunflower oil ( 0.15 tablespoon ) 18 2 0 0 Soy sauce ( 0.1 tablespoon ) 1 0 0 0 Crustaceans, shrimp, mixed species, raw ( 1 oz ) 30 0 0 6 Total 2745 64 337 213 B/W:167 |
| Posted by: Jason2459 Nov 21 2006, 06:18 PM |
| Week1/supplemental day 45-60s rest/set Standing Dumbbell Hammer Curls 1x8@30 1x8@40 1x6@45 1x5@50 Reverse Grip Straightbar Curl 1x10@50 1x8@60 1x6@70 1x8@50 1x6@60 1x3@70 Wrist Curls on Bench 3x15@25 Standing Calf Raises 5x12@150 Toe Raises w/Dumbbell on Bench 4x20@35 Cals Fat Carb Prot Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 RealGains from Universal ( 133 gram ) 523 5 75 45 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18 Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 OSCAR MAYER, Ham (chopped with natural juice) ( 1 serving ) 52 3 1 5 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4 White potato, from fresh, mashed, NS as to milk or fat ( 1 cup ) 259 15 28 5 Rice, brown, cooked, instant, fat not added in cooking ( 1 cup, cooked ) 234 2 48 5 Carrots, raw ( 0.15 cup, NFS ) 7 0 2 0 Celery, raw ( 0.15 cup, NFS ) 3 0 1 0 Onions, young green, raw ( 0.15 cup, chopped ) 5 0 1 0 Egg, whole, fried ( 0.1 cup ) 27 2 0 2 Sunflower oil ( 0.15 tablespoon ) 18 2 0 0 Soy sauce ( 0.1 tablespoon ) 1 0 0 0 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Tilapia Fillets Walmart Box ( 4 oz ) 98 1 0 21 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4 Total 2743 54 322 250 B/W: 167 |
| Posted by: Jason2459 Nov 21 2006, 06:22 PM |
| Thursday November 9 2006 Week1/Day3 Dynamic Effort (squat) 45-60sec rest/set Just below Parallel Box Squats 50% 1 RM 10x5@175 Stiff Leg Deadlifts w/ dumbbells 3x10@80 Single Leg Squats 4x10 Ab Pulldowns, Standing 5x20@90 Cals Fat Carb Prot Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 RealGains from Universal ( 133 gram ) 523 5 75 45 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18 Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46 Carrots, raw ( 0.15 cup, NFS ) 7 0 2 0 Celery, raw ( 0.15 cup, NFS ) 3 0 1 0 Egg, whole, fried ( 0.1 cup ) 27 2 0 2 Onions, young green, raw ( 0.15 cup, chopped ) 5 0 1 0 Rice, brown, cooked, instant, fat not added in cooking ( 1 cup, cooked ) 234 2 48 5 Soy sauce ( 0.15 tablespoon ) 1 0 0 0 Sunflower oil ( 0.5 tablespoon ) 60 7 0 0 Crustaceans, shrimp, mixed species, raw ( 1 oz ) 30 0 0 6 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Tilapia Fillets Walmart Box ( 4 oz ) 98 1 0 21 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4 White potato, from fresh, mashed, NS as to milk or fat ( 1 cup ) 259 15 28 5 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Chicken or turkey soup, cream of, prepared with water ( 0.15 cup ) 18 1 1 1 Chicken, breast, with or without bone, broiled, skin not eaten ( 5 oz, boneless, cooked, skinless ) 229 5 0 43 Broccoli, cooked, from fresh, NS as to fat added in cooking ( 0.25 cup, NFS ) 19 1 2 1 Noodles, cooked, NS as to fat added in cooking ( 1 cup, cooked ) 212 2 40 8 Bread, garlic, toasted ( 1 large slice ) 135 5 18 3 Total 3082 69 333 286 B/W 166 |
| Posted by: Jason2459 Nov 21 2006, 06:26 PM |
| Friday November 10 2006 Week1/day4 Dynamic Effort day (bench) 45-60sec rest/set Bench Press 60% 1 RM 10x5@135 Skull Crushers 4x8@70 Dumbbell Side Raises 4x8@25 Dumbbell Bent over Raises 3x10@25 Hanging Straight leg raises 5x15 Cals Fat Carb Prot Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 RealGains from Universal ( 88.6 gram ) 349 3 50 30 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18 Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46 Broccoli, cooked, from fresh, NS as to fat added in cooking ( 1 cup, NFS ) 77 4 8 5 Noodles, cooked, NS as to fat added in cooking ( 2 cup, cooked ) 423 5 79 15 Chicken, breast, with or without bone, broiled, skin not eaten ( 10 oz, boneless, cooked, skinless ) 458 10 0 86 Chicken or turkey soup, cream of, prepared with water ( 0.5 cup ) 58 4 5 2 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Micellar Matrix ( 1 serving ) 122 2 3 25 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 OSCAR MAYER, Ham (chopped with natural juice) ( 1 serving ) 52 3 1 5 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4 White potato, from fresh, mashed, NS as to milk or fat ( 1 cup ) 259 15 28 5 Total 2899 66 287 293 B/W 166 |
| Posted by: Jason2459 Nov 21 2006, 06:29 PM |
| Saturday November 11 2006 Week1 Supplement Day 45-60sec rest/set Straight Bar Curl 1x10@50 1x6@60 1x5@70 1x5@80 1x2@90 1x1@100 3x2@90 Standing Alternating Dumbbell Curls 1x8@30 3x8@35 Reverse Wrist Curls on bench 3x12@12 Calf Press on Leg press machine 5x15@215 Toe Raises 5x15@40 Cals Fat Carb Prot Heartwise with fruit nuggets ( 2 cup ) 235 1 65 7 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18 RealGains from Universal ( 1 oz ) 112 1 16 10 RealGains from Universal ( 133 gram ) 523 5 75 45 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18 Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46 Turkey Subway 6" Honey Oat with Cheese ( 1 serving ) 380 9 54 24 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Micellar Matrix ( 1 serving ) 122 2 3 25 Pork, cured, ham, steak, boneless, extra lean, unheated ( 4.5 oz ) 156 5 0 25 Waffle, plain ( 1 round waffle (8" dia) ) 325 10 50 8 Jam, preserves, all flavors ( 3 tablespoon ) 164 0 42 0 Now EcoGreen Multi Vitamin ( 2 serving ) 0 0 0 0 Total 2945 51 393 251 B/W 168 |
| Posted by: Jason2459 Nov 21 2006, 06:32 PM |
| Monday November 13 2006 Week2/Day1 MaxEffort (squat) Good Mornings 1-2min rest/set 3>1reps/set 1x6@135 1x3@185 1x2@205 2x2@225 1xmiss@235 1x2@225 1x1@225 Glut/Ham Raises 3x8 HyperExtentions 3x8@45 Leg Ext 4x8@220 Standing Ab Pulldowns 5x20@60 Cals Fat Carb Prot Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Peanut butter, reduced fat ( 2 tablespoon ) 187 12 13 9 Fruit and Nut Trailmix Bar ( 1 serving ) 140 5 24 3 Turkey or chicken breast, prepackaged or deli, luncheon meat ( 2 slice (1 oz) ) 62 1 0 13 Whole Wheat 100% Bread Dutch Country ( 2 large or thick slice ) 216 2 41 10 Lettuce, cos or romaine, raw ( 1 innerleaf ) 1 0 0 0 Tomatoes, raw ( 2 medium slice (1/4" thick) ) 8 0 2 0 Mustard ( 1 teaspoon ) 3 0 0 0 Mayonnaise, regular ( 1 packet ) 72 8 0 0 Atikins Oatmeal Raisin ( 1 serving ) 140 5 15 11 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 RealGains from Universal ( 133 gram ) 523 5 75 45 Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Ham Smoked Oscar Mayer 98% fat free ( 2 serving ) 34 1 0 7 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 slice, NFS (.75 oz) ) 31 0 3 5 Yam, cooked, boiled, drained, or baked, without salt ( 2 cup, cubes ) 316 0 75 4 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Micellar Matrix ( 1 serving ) 122 2 3 25 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 cup ) 122 0 19 11 Total 2997 63 388 239 B/W 170 |
| Posted by: Jason2459 Nov 21 2006, 06:37 PM |
| Tuesday November 14 2006 Week2/Day2 MaxEffort Pin Press 1x5@135 1x2@185 1x2@205 2x1@215 1xmiss@215 1xmiss@210 1x1@205 Skull Crushers 6x8@70 Rope Push Downs 3x10@60 Hanging Straight Leg Raises 5x12 Cals Fat Carb Prot Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Peanut butter, reduced fat ( 2 tablespoon ) 187 12 13 9 Banana, raw ( 1 large (8" to 8-7/8" long) ) 125 1 32 1 Atikins Oatmeal Raisin ( 1 serving ) 140 5 15 11 Fruit and Nut Trailmix Bar ( 1 serving ) 140 5 24 3 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Ham Smoked Oscar Mayer 98% fat free ( 2 serving ) 34 1 0 7 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4 Egg, white only, raw ( 3 large egg white ) 50 0 1 10 Peanuts, NFS ( 1.25 oz, shelled ) 206 17 7 9 RealGains from Universal ( 133 gram ) 523 5 75 45 Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46 Chicken breast, with or without bone, battered, fried, prepared skinless, coating not eaten ( 1 cup, cooked, diced ) 251 6 1 45 Carrots, cooked, from fresh, glazed ( 0.25 cup ) 54 3 7 0 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 cup ) 122 0 19 11 Yam, cooked, boiled, drained, or baked, without salt ( 2 cup, cubes ) 316 0 75 4 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Peppers, green, cooked, NS as to fat added in cooking ( 0.15 cup ) 11 1 1 0 Total 2978 66 361 256 B/W 169 |
| Posted by: Jason2459 Nov 21 2006, 06:39 PM |
| Wednesday November 15 2006 Week2/Sup day Dumbbell Hammer Curls 1x8@45 5x6@45 Reverse Grip Straight Bar Curl 1x10@50 3x6@60 Wrist Curls 3x15@20 Standing Calf Raises 6x12@120 Toe Raises 4x15@45 Cals Fat Carb Prot Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Peanut butter, reduced fat ( 2 tablespoon ) 187 12 13 9 Banana, raw ( 1 large (8" to 8-7/8" long) ) 125 1 32 1 Atikins Oatmeal Raisin ( 1 serving ) 140 5 15 11 Fruit and Nut Trailmix Bar ( 1 serving ) 140 5 24 3 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Ham Smoked Oscar Mayer 98% fat free ( 2 serving ) 34 1 0 7 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 RealGains from Universal ( 133 gram ) 523 5 75 45 Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Ham Smoked Oscar Mayer 98% fat free ( 2 serving ) 34 1 0 7 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Total 2716 56 346 232 B/W 170 |
| Posted by: Jason2459 Nov 21 2006, 06:43 PM |
| Thursday November 16 2006 Week2/Day3 Dynamic Effort 45-60sec rest/set Box Squats 54% 1 RM 10x5@190 HyperExtensions: 3x8@45 Dumbbell Rows 4x6@85 Barbell Shrugs 3x15@135 Ab Pulldowns 5x10@80 Cals Fat Carb Prot Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Ham Smoked Oscar Mayer 98% fat free ( 2 serving ) 34 1 0 7 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4 Atikins Oatmeal Raisin ( 1 serving ) 140 5 15 11 Fruit and Nut Trailmix Bar ( 1 serving ) 140 5 24 3 Whole Wheat 100% Bread Dutch Country ( 2 large or thick slice ) 216 2 41 10 Turkey or chicken breast, prepackaged or deli, luncheon meat ( 3 slice, NFS ) 92 1 0 19 Lettuce, cos or romaine, raw ( 1 innerleaf ) 1 0 0 0 Cheese food, pasteurized process, swiss ( 1 oz ) 92 7 1 6 Mustard ( 1 teaspoon ) 3 0 0 0 Onions, mature, raw ( 1 thin slice ) 3 0 1 0 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15 WEIGHT WATCHERS Chicken Enchilada Suiza, Sour Cream Sauce with Cheese, frozen entree ( 1 serving ) 283 10 33 16 Tortilla, whole wheat ( 1 large chappatti or roti (8") ) 109 1 30 4 Beef, ground, lean, cooked, pan-fried, well done ( 2 oz ) 157 10 0 16 Cheese, processed, American or Cheddar type, lowfat ( 0.15 cup, shredded ) 31 1 1 4 Sour cream ( 0.02 cup ) 10 1 0 0 Guacamole, NFS ( 0.04 cup ) 15 1 1 0 Salty snacks, corn or cornmeal base, tortilla chips, light (baked with less oil) ( 10 chips ) 74 2 11 1 RealGains from Universal ( 133 gram ) 523 5 75 45 Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Micellar Matrix ( 1 serving ) 122 2 3 25 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Peanut butter, reduced fat ( 1 tablespoon ) 94 6 6 5 Now EcoGreen Multi Vitamin ( 2 serving ) 0 0 0 0 Total 2897 67 355 239 B/W 170 |
| Posted by: Jason2459 Nov 21 2006, 06:45 PM |
| Friday November 17 2006 Week2/Day 4 Dynamic Effort 45-60s rest/set Bench Press 60% 1 RM 10x5@145 Lying Dumbbell tri ext. 4x8@25 Dumbbell Side Raises 3x8@25 Bent Over Dummbell Raises 3x10@25 Leg Raises 5x15 Cals Fat Carb Prot Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Peanut butter, reduced fat ( 2 tablespoon ) 187 12 13 9 Banana, raw ( 1 medium (7" to 7-7/8" long) ) 109 1 28 1 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Atikins Oatmeal Raisin ( 1 serving ) 140 5 15 11 Fruit and Nut Trailmix Bar ( 1 serving ) 140 5 24 3 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Cheese, processed, American or Cheddar type, nonfat or fat free ( 3 slice, NFS (.75 oz) ) 93 1 8 14 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15 RealGains from Universal ( 133 gram ) 523 5 75 45 Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 Turkey Subway 6" Honey Oat with Cheese ( 1 serving ) 380 9 54 24 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Total 2881 61 365 243 B/W 172.6 |
| Posted by: Jason2459 Nov 21 2006, 06:48 PM |
| Saturday November 18 2006 Week2/Supplement Day 45-60s rest/set StraightBar Curl 10x5@70 Alternating DB Curl 3x5@35 Reverse WristCurl 3x15@15 Donkey Calf Raises 4x50 Toe Raises 5x15@40 Cals Fat Carb Prot Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1.5 cup ) 135 0 20 14 Shredded Wheat, 100% ( 1.5 cup, NFS ) 269 1 61 8 Turkey Subway 6" Honey Oat with Cheese ( 1 serving ) 380 9 54 24 Fruit and Nut Trailmix Bar ( 1 serving ) 140 5 24 3 RealGains from Universal ( 133 gram ) 523 5 75 45 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46 Popcorn, popped in oil, unbuttered ( 2 cup, popped ) 110 6 13 2 Lemonade ( 1 cup (8 fl oz) ) 99 0 26 0 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Tilapia Fillets Walmart Box ( 4 oz ) 98 1 0 21 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Total 2661 35 368 234 B/W 171.2 |
| Posted by: Jason2459 Nov 21 2006, 06:51 PM |
| Monday November 20 2006 Week3/Day 1 Max Effort Day Reps of 3 forced to drop to 1. Goodmornings 1-2m rest/set starting max 3weeks ago 1x1@225 with bad form, ended with 1x1@220 with much improved form 1x5@135 4x3@205 1x2@210 1x1@210 1x1@220 Supplemental Exercises 45-60s rest/set Glut Ham Raises 3x8 HyperExtensions 3x8@45 Leg Extensions 3x10@195,225,255 Ab Pull downs Foods Cals Fat Carb Prot Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 RealGains from Universal ( 133 gram ) 523 5 75 45 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18 Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46 Tuna salad ( 0.5 cup ) 148 5 10 15 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Tuna salad ( 0.5 cup ) 148 5 10 15 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Yam, cooked, boiled, drained, or baked, without salt ( 1 cup, cubes ) 158 0 38 2 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Soup, chicken broth, canned, condensed, commercial ( 1 fl oz ) 10 0 0 1 Mushroom soup, cream of, prepared with water ( 0.25 can (10.75 oz), prepared ) 79 6 6 1 Macaroni, cooked, vegetable, fat not added in cooking ( 1 cup, cooked ) 116 0 24 4 Tuna, canned, water pack ( 0.25 can (6.5 oz), drained ) 48 0 0 11 Cheese, natural, Cheddar or American type ( 0.25 cup, shredded ) 114 9 0 7 Total 2812 56 325 260 B/W 170.2 |
| Posted by: Jason2459 Nov 21 2006, 06:54 PM |
| Tuesday November 21 2006 Week3/Day2 Max Effort 1-2min rest/set Pin Press starting max 3weeks ago 1x1@205 now: 3x3@185 2x3@205 1x2@210 1x1@215 1x1@220 1xmiss@225 45-60s rest/set Skull Crushers 6x6@70 Rope Pushdowns 3x10@70 Hanging Leg Raises 3x15 Cals Fat Carb Prot Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 RealGains from Universal ( 133 gram ) 523 5 75 45 Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23 Cheese, natural, Cheddar or American type ( 0.5 cup, shredded ) 227 19 1 14 Macaroni, cooked, vegetable, fat not added in cooking ( 2 cup, cooked ) 232 0 48 8 Mushroom soup, cream of, prepared with water ( 0.5 can (10.75 oz), prepared ) 157 12 11 2 Soup, chicken broth, canned, condensed, commercial ( 2 fl oz ) 19 1 0 3 Tuna, canned, water pack ( 0.5 can (6.5 oz), drained ) 97 1 0 21 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 3 cup ) 270 0 39 27 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Beef, NS as to cut, cooked, lean only eaten ( 1 cup, cooked, shredded ) 257 12 0 36 Rice, fried, meatless ( 2 cup ) 542 25 68 11 Onions, mature, raw ( 0.25 cup, NFS ) 15 0 3 0 Hoisin sauce ( 2 tablespoon ) 79 1 16 1 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 slice, NFS (.75 oz) ) 62 0 6 9 Total 3158 81 348 258 B/W 170.6 |
| Posted by: Jason2459 Nov 22 2006, 10:37 AM |
| Wednesday November 22 2006 Week3/Sup day 45-60s rest/set Dumbbell Hammer curls 1x6@40 1x5@50 8x5@45 Reverse Grip Straightbar Curl 4x6@60 Wrist Curls 3x15@15 Standing Calf raises 6x12@135 Toe Raises 4x15@45 Cals Fat Carb Prot Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Real Gains from Universal ( 88.6 gram ) 349 3 50 30 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18 Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23 Real Gains from Universal ( 44.3 gram ) 174 2 25 15 Cheese, natural, Cheddar or American type ( 0.15 cup, NFS ) 68 6 0 4 Mushroom soup, cream of, prepared with water ( 0.15 can (10.75 oz), prepared ) 47 3 3 1 Macaroni, cooked, vegetable, fat not added in cooking ( 0.5 cup, cooked ) 58 0 12 2 Tuna, canned, water pack ( 0.15 can (6.5 oz), drained ) 29 0 0 6 Soup, chicken broth, canned, condensed, commercial ( 1 fl oz ) 10 0 0 1 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 OSCAR MAYER, Ham (chopped with natural juice) ( 1 serving ) 52 3 1 5 Yam, cooked, boiled, drained, or baked, without salt ( 1 cup, cubes ) 158 0 38 2 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 OSCAR MAYER, Ham (chopped with natural juice) ( 1 serving ) 52 3 1 5 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15 Egg, white only, raw ( 4 large egg white ) 66 0 1 14 Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 cubic inch ) 48 0 4 7 Mustard ( 2 teaspoon ) 7 0 1 0 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Game meat, deer, cooked, roasted ( 4 oz ) 179 4 0 34 Shrimp, Popcorn PortSide ( 2.5 serving ) 575 30 45 23 Total 3162 78 339 271 B/W 172 |
| Posted by: Jason2459 Nov 23 2006, 10:34 PM |
| Thursday November 23 2006 (Happy Turkey Day) Week3/Day3 Dynamic Effort (squat) Box Squats 56% 1RM 10x3@205 HyperExtensions 3x10@45 One Leg Squats 3x8@30 DB Rows 4x10@60 Barbell Shrugs 3x15@135 Pull Down Abs Standing Cals Fat Carb Prot Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Real Gains from Universal ( 133 gram ) 523 5 75 45 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18 Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23 Real Gains from Universal ( 44.3 gram ) 174 2 25 15 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18 Turkey, light meat, roasted, skin not eaten ( 5 oz, boneless, cooked, skinless ) 219 4 0 42 Bread stuffing, bread, dry mix ( 2 oz ) 219 2 43 6 White potato, from fresh, mashed, NS as to milk or fat ( 0.5 cup ) 129 7 14 2 Mountain yam, hawaii, cooked, steamed, without salt ( 1 cup, cubes ) 119 0 29 3 Corn, sweet, yellow, canned, vacuum pack, no salt added ( 0.5 cup ) 83 1 20 3 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Turkey, light meat, roasted, skin not eaten ( 2 oz, boneless, cooked, skinless ) 88 2 0 17 Turkey, light meat, roasted, skin not eaten ( 2 oz, boneless, cooked, skinless ) 88 2 0 17 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 cubic inch ) 48 0 4 7 Mustard ( 3 teaspoon ) 10 0 1 1 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Total 2834 33 363 274 B/W 171 |
| Posted by: Jason2459 Nov 24 2006, 10:45 AM |
| Friday November 24 2006 Week3/Day4 Dynamic Effor (Bench) Bench Press 60% 1RM 10x3@150 Lying DB Tricep extensions 4x8@30 DB Side Raises 3x8@30 Bent Over DB side raises 3x8@30 Pull Down Abs kneeling 5x15@150 Cals Fat Carb Prot Real Gains from Universal ( 133 gram ) 523 5 75 45 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18 Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23 Real Gains from Universal ( 88.6 gram ) 349 3 50 30 Shredded Wheat, 100% ( 2 cup, NFS ) 359 2 81 11 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Whole Wheat 100% Bread Dutch Country ( 4 regular slice ) 360 4 68 16 Turkey, light meat, roasted, skin not eaten ( 6 oz, boneless, cooked, skinless ) 263 5 0 50 Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 slice, NFS (.75 oz) ) 62 0 6 9 Mustard ( 2 packet ) 7 0 1 0 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 Fast foods, chicken fillet sandwich, plain ( 1 sandwich ) 515 29 39 24 Beef jerky ( 6 Super Jerk ) 241 15 6 20 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Total 3225 80 372 262 B/W 171 |
| Posted by: Jason2459 Nov 28 2006, 11:38 AM |
| Three weeks and this program feels great. After every max effort and dynamic effort workout I feel the core of my body just radiating heat and I don't even want to put on a jacket when going outside, it's averaging around 40degrees right now and dropping. By the end of the day I I can feel my muscles. Not a DOMS feeling but a feeling of hardness. Like when I do a ME or DE bench day later on when pushing up on the arms of a chair while standing up I can feel my Tri's tense up like they are about to try and lift another set but screaming please don't. They are like that for most of two days and the night before doing another bench or squat day I wonder how I'm going to get through another round because my muscles are still tight. With great surprise though, when I wake up in the morning my body is ready to go with no tightness in the muscle group ready to be worked out again. It's very exciting to go through this for three weeks now. I'm not exploding in gains and I didn't expect too but my overall feeling of wellbeing is at a much needed high and I feel more solid that I have been. This weekend was a long one as I drove 8 hours on Saturday and Monday out of state for family Thanksgiving so I lost a supplemental day and delayed this weeks work outs so I'll loose another supplemental day. I was going to try and avoid that by trying to do both my squat and bench ME workouts today in the morning and then squeeze one in again in the afternoon. But I've decided against that as this mornings squat workout wiped me out and I want all my energy for my bench ME workout. |
| Posted by: Jason2459 Nov 28 2006, 11:40 AM |
| Tuesday November 28 2006 I have a feeling I could do more on the squat and know by the end of three weeks that 1RM should go up. By how much I'm not sure. I didn't do more just because of inexperience with the squat and wanted to get a better feeling of doing this on a low box and fear that I'll get over as I get a better feel of this, also because of not having a partner to spot. I mainly really concentrated on the form today by keeping my back tight, abs pressed against the weight belt, and pressing out on my feet. I used to use a much more narrow stance when squating and never thought about getting the hips and every other part of my body into it. I also reduced my rest time to 1 minute and no more on the ME exercise and no more than 30-45s on everything else and by the end I was shaking and took probably an hour to fully recover. Week4/Day1 MaxEffort (Squat) Low Box Squat ME 1m rest/set 3-1reps 2x3@205 2x3@255 1x2@275 1x1@285 2x1@290 Glut/Ham Raises 5x5 Partial Deadlifts 3x20@205 Hyperextensions 3x10@45 Cals Fat Carb Prot Real Gains from Universal ( 133 gram ) 523 5 75 45 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Real Gains from Universal ( 88.6 gram ) 349 3 50 30 Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23 Real Gains from Universal ( 133 gram ) 523 5 75 45 Real Gains from Universal ( 88.6 gram ) 349 3 50 30 Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Beef, NS as to cut, cooked, lean only eaten ( 1 cup, cooked, shredded ) 257 12 0 36 Broccoli, chinese, cooked ( 1 cup ) 19 1 3 1 Rice, fried, meatless ( 1 cup ) 271 12 34 5 Egg roll, with beef and/or pork ( 1 egg roll ) 113 6 9 5 Hoisin sauce ( 3 tablespoon ) 119 2 24 2 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4 Turkey, light meat, roasted, skin not eaten ( 3 oz, boneless, cooked, skinless ) 131 3 0 25 Mustard ( 2 teaspoon ) 7 0 1 0 Olives, green, stuffed ( 2 large ) 9 1 0 0 Total 3663 62 431 348 B/W ?? didn't weigh in this morning |
| Posted by: unstable Nov 28 2006, 08:05 PM | ||
glad to see another log with Westside influence.
I think the approach you are taking is holding you back more than helping you. Usually people who have a slow metabolism or who are dieting are told to eat small frequent meals...this is like stoking the fire, jump starting the metabolism. It sounds to me like you need to do the opposite and not only TRAIN like a powerlifter but also EAT like one too. When I visited Westside, I remember Louie Simmons wearing a MET-RX T-shirt while we sat and ate breakfast at Cracker Barrell. He said (while eating a shitload of bacon, eggs, pancakes and anything else you can imagine)--"I EAT THIS..." (and pointed at his food) "But I wear this" (pointed at his shirt). A good tip I got from Mike Ruggiera (also of westside / 1000+ lbs. squatter) was to add Heavy or Whipping Cream to your protein shakes or weight gainers. This added fat will do amazing things to not only your strength, but your mass as well. The Bulgarians are well known for eating a low carb, high fat, high protein diet. If you are really keen on trying to eat clean and break down your macros, I'd recommend doing an isocaloric diet...1/3 fat 1/3 protein 1/3 carbs. Just for shits and giggles...I'd like to see you take a month and eat like shit but ensure you get enough protein. Eat peanut butter, eat ice cream...eat fast food until you can't handle anymore...and see what happens...I think you'd be surprised. Most guys have a tendency of trying to eat clean but they end up depriving themselves of the shit they need to grow. Eat whatever and SMASH FUCKING WEIGHTS. only other thing I see looking through your log is your dynamic bench days...make sure you are not going too heavy. If you are using 150 lbs, that would put you at 250 press at 60%. The percentages can obviously be manipulated depending on your speed...but the important thing is not weight but the force/acceleration of the barbell. HTH...feel free to drop me a line if you have any questions. |
| Posted by: Jason2459 Nov 28 2006, 08:43 PM | ||||
I really don't know if I could do that. I've never been a fast food person and love a good home cooked meal. I am always up to trying different things but like to try one thing at a time so I know what is working or not working. I might think about it after these nine weeks are up. I just feel really good now though.
I have to agree with you there. The third week really felt to slow on the movements. I feel the second week's weight felt much better and was able to push it up and through much faster. I'll have to not be to aggressive with going up in weight for the DE day and leave that for the ME Thanks for the support. I'm sure there are things I've done wrong or will not be doing the right way and can use any feedback. I'm always learning. |
| Posted by: Jason2459 Nov 29 2006, 11:56 AM |
| Wasn't able to figure out how to do a floor press with the barbell by myself as All the lower hooks that I had available where either to small, smith machine, or had a bar on the bottom that wouldn't let me to come all the way down, squat rack. So, I settled for trying the floor press with some dumbbells. I don't think that agreed with me. For one it was very hard getting into position with the weights and then afterwords my left shoulder and my right wrist where not feeing right and my right wrist is still irritated. Any other suggestions on techniques for getting into position for this exercise with DBs or another way to use a barbell would be great. Otherwise, I might have to scratch this exercise and pick another one for the ME bench. Mind you I have no training partner, no one would probably want to be after looking like a flopping fish this morning, and there are no extra employees there to spot that early in the morning. Funny thing about it though some girl asked if I wanted to share her bench that she was workout out on because the floor was just unsanitary. Week4/Day2 Max Effort (Bench) DB Floor Press ME 1x5@70 1x3@85 1x3@90 1x1@95 1xmiss@100 1x1@95 JM Press Work up to 2x3 1x5@135 1x5@155 1x4@175 2x3@180 Incline DB Press 2x7@70 Seated DB Cleans 4x8@35 Straight Leg Raises 4x15 Cals Fat Carb Prot Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Real Gains from Universal ( 133 gram ) 523 5 75 45 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18 Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23 Real Gains from Universal ( 88.6 gram ) 349 3 50 30 Mountain yam, hawaii, cooked, steamed, without salt ( 1 cup, cubes ) 119 0 29 3 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Turkey, light meat, roasted, skin not eaten ( 3 oz, boneless, cooked, skinless ) 131 3 0 25 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4 Mustard ( 2 teaspoon ) 7 0 1 0 Yam, cooked, boiled, drained, or baked, without salt ( 1 cup, cubes ) 158 0 38 2 Egg, white only, raw ( 4 large egg white ) 66 0 1 14 Peanuts, NFS ( 2 oz, shelled ) 329 28 11 15 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1.5 cup ) 135 0 20 14 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Mustard ( 1 cup ) 165 8 19 10 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 slice, NFS (.75 oz) ) 31 0 3 5 Turkey, dark meat, roasted, skin not eaten ( 3 oz, boneless, cooked, skinless ) 156 6 0 24 Whole Wheat 100% Bread Dutch Country ( 1 cubic inch ) 12 0 2 1 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 slice, NFS (.75 oz) ) 31 0 3 5 Tomato soup, cream of, prepared with milk ( 2 cup ) 295 9 45 12 Olives, green, stuffed ( 2 large ) 9 1 0 0 Total 3405 72 410 298 B/W 172.1 |
| Posted by: Jason2459 Nov 29 2006, 12:33 PM |
| While I was out looking for ideas on a work around for the floor press I ran into these videos which I just had to post the link. As I understand they are more olympic lifts than PL but just absolutly amazing to get a chance to see different training facilities from around the world. http://www.youtube.com/profile_videos?user=Heisman06 |
| Posted by: Jason2459 Nov 30 2006, 09:43 AM |
| Week4/Sup Day Standing DB Curls 15s rest/set 1x20@12 1x10@15 1x10@20 1x10@25 1x5@30 1x5@35 1x5@40 1x4@45 1x3@50 1x2@55 1xmiss@60 Reverse back up with same reps and weights My Bi's burned for a week the last time I did these. Also, last time I did these I was only able to get up to a single at 50 with a miss on 55. Standing DB behind back wrist curls 3x15@20 Seated Calf Raises 5x12@90 Standing Single Leg Calf Raises No Rest Alternating 2x25 Toe Raises 3x15@50 Cals Fat Carb Prot Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Real Gains from Universal ( 133 gram ) 523 5 75 45 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18 Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23 Real Gains from Universal ( 88.6 gram ) 349 3 50 30 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Tuna salad ( 0.5 cup ) 148 5 10 15 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Tuna salad ( 0.5 cup ) 148 5 10 15 Yam, cooked, boiled, drained, or baked, without salt ( 1 cup, cubes ) 158 0 38 2 Egg, white only, raw ( 4 large egg white ) 66 0 1 14 Peanuts, NFS ( 2 oz, shelled ) 329 28 11 15 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Turkey Subway 6" Honey Oat with Cheese ( 2 serving ) 760 17 108 48 Olives, green, stuffed ( 2 large ) 9 1 0 0 Total 3354 73 415 274 B/W 172.2 |
| Posted by: Jason2459 Dec 2 2006, 12:13 PM |
| Post for Friday December 1 2006 Week4/Day3 DE squat Box Squats 60% 1RM then work up to a heavy 2reps no missing 10x3@180 1x2@225 Felt like nothing 1x2@275 still easy 1x2@295 Felt heavy but smooth, better than ME day with a little more weight and 2 reps Hyperextensions 3x10@50 time to increase some weight chest support Rows (hammer strength iso-lateral) 1x10@90 2x6@135 Glut/Ham Raises 3x6 almost able to do the first set with no assist...I have to use the lat pull down seat and restraint for this exercise and the lat bar in front of me so I don't go face first into the ground. Foods Cals Fat Carb Prot Real Gains from Universal ( 133 gram ) 523 5 75 45 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18 Real Gains from Universal ( 88.6 gram ) 349 3 50 30 Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23 Real Gains from Universal ( 133 gram ) 523 5 75 45 Peanuts, NFS ( 3 oz, shelled ) 494 42 16 22 Turkey Subway 6" Honey Oat with Cheese ( 1 serving ) 380 9 54 24 Pizza with meat, thin crust ( 5 piece (1/8 of 12" dia) ) 1041 51 96 47 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Total 3783 117 419 272 |
| Posted by: Jason2459 Dec 2 2006, 12:15 PM |
| Week4/Day4 DE bench Out of town again this weekend for a family Christmas. Inlaw's have a workout machine and room so with all the pullies I have no idea where I was with weights... Bench Press 60% 1RM.. the machine seems to be adjusted really close with the press but not the rest of the pully systems like upper pully and lower pully. 1x10@100 ... try to get it all adjusted right 10x3@140 Close Grip Press (Well, used a hammer curl type grip as the bar came in on top straight down then back out) 2x3@200 (as heave as this thing could go but I probably only could have used only another 30lbs anyway) 1arm Pulldown extensions 3x10@20??? felt a lot heavier on the upper pully Front Plate raises... well used a rope and used the lower pully for this one. 3x10@20?? again the lower pully felt like I was pulling up 50lbs. Hanging Leg Raises 5x15 these are getting a lot easier... about time |
| Posted by: LedZeppelin Dec 3 2006, 02:26 PM | ||
Yeah it's impossible to floor press with barbell solo. |
| Posted by: Jason2459 Dec 3 2006, 02:34 PM | ||
I'm going to try and DB floor press again on tuesday. I'm thinking I might try and put the weights up on something, sit down on the floor, slam them down on my legs, then roll back. Trying to get them straight from the floor onto the legs or into possition is really hard and I think it screwed up my wrist that day. |
| Posted by: LedZeppelin Dec 3 2006, 02:37 PM |
| Sounds like the injures out weight the benefits on that one. I hate talking to people during workout, but If i had to do something like that just ask someone who's standing around doing nothing. Or skip floor presses if no one is there to help and do rack benchs or incline. D= |
| Posted by: Jason2459 Dec 3 2006, 10:17 PM |
| Yeah, I put in my ear buds, jam out, and ignore everyone else. Nice thing though about working out at 6am is most everyone, the few that show up, is in there for working out and not socializing. It's completely different then when I go in there 12 hours later at 6pm. I'm going to try out the floor press one last time. Once I'm in position it seems like a great movement but getting there is hell. Otherwise, yeah I'm going on to the next exercise in the arsenal. |
| Posted by: unstable Dec 3 2006, 10:48 PM |
| when I do DB floor presses I usually use the repetition method and see how many reps I can pound out. In my squat rack I can set the pins on the lowest setting and set the hooks up high enough where I can get under, try for a max and if I miss it's only going to hit the pins. I guess I'm fortunate that my rack is adjustable like that. The only other suggestion I have is trying to make up the difference on the floor somehow with mats or something along those lines. I find the DB floor presses for reps work quite well to nail the shoulders. |
| Posted by: Jason2459 Dec 4 2006, 10:28 AM | ||||
That would be nice. Their "squat rack" has a bar that goes along the bottom about a foot off the floor. when the barbell rests on it my elbows are about two inches from the ground. I was hoping to use that but I guess my arms just aren't long enough.
We'll see how tomorrow goes and I might have to use the floor press as an auxilary exercise for reps. I didn't have problems really until I got up into the 90lbs area. If having the DBs up high doesn't work then like you said try and sit on one of those step platforms to give a little extra room to jerk up the weights. Thanks for the help. |
| Posted by: Jason2459 Dec 4 2006, 10:35 AM |
| Before starting this program I've never squated, for reps, more than 225 in my life. Probably only 6-8 reps too at 225. I was so excited today to go over 300lbs. My legs were a little shaky as I started going up but then I thought of the dynamic effort day and the explosion going up and I shot right up. It's all mental I tell ya. I'm looking for another 5lbs. and slapping on three 45s on each side. Never thought I would do that as I've always been such a wuss on the squat. Week5/Day1 Max Effort Squat Low Box Squat 1x5@225 1x3@275 2x3@295 1x1+miss@305 1x1@310 Glut/Ham Raises 5x5 Partial Deadlift (These are freaking exhausting, Once I get going I don't pause at all. As soon as the bar touchs I'm going back up.) 2x15@225 1x10@225 Hyper Extensions 3x10@50 Cals Fat Carb Prot Real Gains from Universal ( 133 gram ) 523 5 75 45 Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23 Real Gains from Universal ( 133 gram ) 523 5 75 45 Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23 Turkey Subway 6" Honey Oat with Cheese ( 2 serving ) 760 17 108 48 Game meat, deer, cooked, roasted ( 3 oz ) 134 3 0 26 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Turkey, dark meat, roasted, skin not eaten ( 3 oz, boneless, cooked, skinless ) 156 6 0 24 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1.5 cup ) 135 0 20 14 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Rice, brown, cooked, instant, fat not added in cooking ( 1 cup, cooked ) 234 2 48 5 Onions, young green, raw ( 0.25 cup, chopped ) 8 0 2 0 Celery, raw ( 0.25 cup, NFS ) 5 0 1 0 Carrots, raw ( 0.25 cup, NFS ) 12 0 3 0 Olive oil ( 1 tablespoon ) 119 14 0 0 Soy sauce ( 0.5 tablespoon ) 5 0 1 1 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 Total 3248 71 358 302 |
| Posted by: Jason2459 Dec 5 2006, 10:24 AM |
| I did it. I didn't kill myself doing the DB Floor Press. No flopping, smashing, slamming, or crashing on any body part. I got two step platforms and put one layer of risers on them so it was probably just under a foot to maybe a foot high platform. Then I rested the dumbbells upright at the ends of each platform. I sat between them with the platforms running parrallel with my legs starting at my hips. I could then tilt slightly each DB at a time and roll them onto my legs. I could lift my legs a little bit and once they started onto my legs I could slightly bounce the weight into position. Good thing because I went up slightly in weight. I think this is the first time ever lifting/pressing 100lbs DBs over my head, granted I started at a half way point. Week5/Day2 ME Bench DB Floor Press 2x5@70 1x3@85 1x2@95 1x1@100 JM Press 1x5@135 1x5@155 1x3@175 2x2@195 Incline DB Press 2x8@70 Seated DB Cleans 4x8@35 Cals Fat Carb Prot Real Gains from Universal ( 133 gram ) 523 5 75 45 Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Real Gains from Universal ( 133 gram ) 523 5 75 45 Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Banana, raw ( 1 small (6" to 6-7/8" long) ) 93 0 24 1 Celery, raw ( 0.25 cup, NFS ) 5 0 1 0 Carrots, raw ( 0.25 cup, NFS ) 12 0 3 0 Egg, whole, fried ( 0.25 cup ) 67 5 0 5 Olive oil ( 1 tablespoon ) 119 14 0 0 Onions, young green, raw ( 0.15 cup, chopped ) 5 0 1 0 Soy sauce ( 0.5 tablespoon ) 5 0 1 1 Turkey, dark meat, roasted, skin not eaten ( 3 oz, boneless, cooked, skinless ) 156 6 0 24 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Egg, white only, raw ( 2 large egg white ) 33 0 1 7 Whole Wheat 100% Bread Dutch Country ( 5 regular slice ) 450 5 85 20 Turkey, dark meat, roasted, skin not eaten ( 6 oz, boneless, cooked, skinless ) 313 12 0 48 Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 slice, NFS (.75 oz) ) 62 0 6 9 Mustard ( 2 teaspoon ) 7 0 1 0 Olives, green, stuffed ( 2 large ) 9 1 0 0 Total 3368 74 352 333 B/W 172.6 |
| Posted by: Jason2459 Dec 5 2006, 11:17 AM |
| Okay, I just realized I am not doing a seated clean but more of a clean and jerk type of motion. I clean the DBs to shoulder height and then press them up. I really liked the movement as I can feel it in my upper traps as I clean then my shoulders on the press. I could go heavier on the clean part but it’s the press where I start struggling on the upper reps. I’ll start calling it a seated clean and jerk then do normal seated cleans another time. |
| Posted by: Jason2459 Dec 6 2006, 09:23 AM |
| I really need to increase my grip strength and I hope I'm helping that with these middle of the week auxilary days. I am starting to see more definition in my forearms. Week5/Aux Day Rope Hammer Curls 1x12@50 1x10@70 1x10@90 1x8@100 1x6@110 1x5@120 1x4@130 1x4@140 DB Reverse Curls 1x8@25 2x8@30 DB Wrist curls behind back 3x12@30 Standing Calf Raises 6x10@215 Cals Fat Carb Prot Real Gains from Universal ( 133 gram ) 523 5 75 45 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Real Gains from Universal ( 88.6 gram ) 349 3 50 30 Dextrose by NOW ( 5 tablespoon ) 180 0 48 0 Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Turkey, dark meat, roasted, skin not eaten ( 3 oz, boneless, cooked, skinless ) 156 6 0 24 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4 Mustard ( 1 cup ) 165 8 19 10 Shrimp, Popcorn PortSide ( 1 serving ) 230 12 18 9 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Beef jerky ( 0.5 cup, pieces ) 185 12 5 15 Pizza HarvestWheat Supreme ThinCrust DG ( 1.05 serving ) 263 8 34 14 Total 3095 75 362 255 B/W 171.8 |
| Posted by: Jason2459 Dec 7 2006, 09:46 AM |
| I made sure I didn't go to heavy on the box squat and really concentrated on form and exploding up as fast as I can. After this last ME low box squat and getting past what would have been a sticking point I definitely see the benefit of these dynamic days. With out being able to know what it feels like and be able to visualize the acceleration I think I would have lowered the weight back down and let the pins catch it. Now, I kind of realize now after reading some more on box squats that I cheated just a tad. I’m supposed to have a good pause on the box and release my hip flexors, and then go back up. I just kind of went down, touched the box, didn’t release anything, took a breath, and then moved back up. We’ll see how high I get up in weight again next time I do lower box squats. Hopefully better with better form but I would be happy to hit the same weight with better form. On an annoying note, my shaker broke at some point between yesterday morning and this morning. I didn’t find out until I was filling my shaker up after my workout at the water fountain but not until I started shaking it up. Crap went spraying everywhere. It was a good one inch crack on the bottom. So I had to grab a paper towel to stop it from leaking anymore and chug the stuff down half shaken then clean up the walls. Luckily I didn’t get any on me. Week5/Day3 DE squat Box Squats 50% 1RM 10x3@155 Hypersextensions 5x8@50 Chest Supported Rows (HS isolateral) 4x8@135 Glut/Ham Raises 3x6 Pull Down Abs Kneeling 3x20@130 B/W 171.4 Foods Cals Fat Carb Prot Real Gains from Universal ( 133 gram ) 523 5 75 45 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18 Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23 Real Gains from Universal ( 88.6 gram ) 349 3 50 30 Dextrose by NOW ( 5 tablespoon ) 180 0 48 0 Egg, white only, raw ( 4 large egg white ) 66 0 1 14 Turkey, dark meat, roasted, skin not eaten ( 6 oz, boneless, cooked, skinless ) 313 12 0 48 Whole Wheat 100% Bread Dutch Country ( 4 regular slice ) 360 4 68 16 Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 slice, NFS (.75 oz) ) 62 0 6 9 Mustard ( 2 teaspoon ) 7 0 1 0 Pizza HarvestWheat Supreme ThinCrust DG ( 1.05 serving ) 263 8 34 14 Yam, cooked, boiled, drained, or baked, without salt ( 1 cup, cubes ) 158 0 38 2 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Olives, green, stuffed ( 2 large ) 9 1 0 0 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Micellar Matrix ( 1 serving ) 122 2 3 25 Now EcoGreen Multi Vitamin ( 2 serving ) 0 0 0 0 Pork, NS as to cut, cooked, lean only eaten ( 5 oz, boneless, cooked, lean only ) 298 14 0 41 Mushroom soup, cream of, prepared with water ( 0.25 cup ) 32 2 2 1 Onions, young green, raw ( 0.15 cup, chopped ) 5 0 1 0 Soy sauce ( 0.5 tablespoon ) 5 0 1 1 Honey ( 0.25 tablespoon ) 16 0 4 0 Corn, yellow ( 0.5 cup ) 303 4 62 8 White potato, from fresh, mashed, NS as to milk or fat ( 1 cup ) 259 15 28 5 Game meat, deer, cooked, roasted ( 2 oz ) 90 2 0 17 Total 4055 89 480 342 |
| Posted by: Jason2459 Dec 8 2006, 10:31 AM |
| Well, working on my bench form. Tried to make sure on every rep that I kept my body tight, pressure on my heels, coming striaght down and up to my lower chest, and pulling the bar apart with my back. I finally made the bar shake like on my DE squat days on the top. I love the speed and explosion. I keep it controlled on the way down not going to fast and I hope that is right but then I accelerate as fast as I can on the way up. I ate like an animal yesterday, at least for me it was a ton. First time breaking 4000 cals since traking my food on fitday. I'm going to try and replicate another 4000 today. I still feel full though. I'll be interested to see what my B/W is tomorrow morning because after I got to the gym and had to use the bathroom I'm sure I lost a couple pounds. Week5/Day4 DE Bench Bench 60% 1RM 10x3@145 Close Grip Bench 1x3@185 1x3@195 1 arm Overhead DB ext 3x10@30 Front Plate Raises 3x10@35 Hanging Leg Raises 3x15 B/W 173.6 Cals Fat Carb Prot Real Gains from Universal ( 133 gram ) 523 5 75 45 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Real Gains from Universal ( 88.6 gram ) 349 3 50 30 Dextrose by NOW ( 5 tablespoon ) 180 0 48 0 Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23 Egg, white only, raw ( 4 large egg white ) 66 0 1 14 Pizza HarvestWheat Supreme ThinCrust DG ( 1.05 serving ) 263 8 34 14 Pork, NS as to cut, cooked, lean only eaten ( 10 oz, boneless, cooked, lean only ) 596 27 0 82 Honey ( 0.5 tablespoon ) 32 0 9 0 Soy sauce ( 1 tablespoon ) 9 0 1 1 Onions, young green, raw ( 0.3 cup, chopped ) 10 0 2 1 Mushroom soup, cream of, prepared with water ( 0.5 cup ) 65 5 5 1 Turkey, light meat, roasted, skin not eaten ( 3 oz, boneless, cooked, skinless ) 131 3 0 25 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 slice, NFS (.75 oz) ) 31 0 3 5 Mustard ( 1 teaspoon ) 3 0 0 0 Game meat, deer, cooked, roasted ( 3 oz ) 134 3 0 26 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Micellar Matrix ( 1 serving ) 122 2 3 25 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Kung pao chicken ( 1 cup ) 432 31 11 29 Rice, fried, meatless ( 1 cup ) 271 12 34 5 Biscuits, plain or buttermilk, dry mix, prepared ( 1 biscuit (3" dia) ) 191 7 28 4 TYSON Roasted Chicken with Garlic Sauce, Pasta and Vegetable Medley, frozen entree, Product Code 5128-921 ( 1 serving ) 214 7 22 17 Total 4349 131 406 389 |
| Posted by: Jason2459 Dec 8 2006, 10:14 PM |
| Well, I did it and broke the 4k cal boundry again. Ate more fats than I'm used to or wanted. Surprising though I feel full but I could keep eating still all the same. It'll be interesting in the morning. |
| Posted by: nycste Dec 9 2006, 12:24 AM |
| doing good man much stricker westside method then me. but yea floor db presses i enjoy esp since NO ONE has ever done them in my gym haha cant wait till im repping the 100s again these damn shoulders of mine ive been babying them |
| Posted by: Jason2459 Dec 9 2006, 06:03 PM | ||
Thanks, I'm trying to stick with the program as close as possible. It doesn't call for any calf or biceps directly so I do them on off days of Wednesday and Saturday as the Auxilary days. It seems like most Westside workouts call for a monday/tuesday ME and friday/saturday DE but I never know what is going to happen on the weekends and I'd rather loose an auxilary day. Like today I didn't have much time but I got in and out in 20mins.
Yeah, I've gotten funny looks doing them and one person telling me it's gross and unsanitary. |
| Posted by: Jason2459 Dec 9 2006, 06:04 PM |
| Week5/Aux day Seated Calf Raises 10x10@90 Incline Bench Seated DB curls 10x10@35 B/W 176 Cals Fat Carb Prot Real Gains from Universal ( 133 gram ) 523 5 75 45 Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23 Oats, raw ( 1 cup ) 311 5 54 13 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Turkey Subway 6" Honey Oat with Cheese ( 1 serving ) 380 9 54 24 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15 Real Gains from Universal ( 133 gram ) 523 5 75 45 Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23 Dextrose by NOW ( 5 tablespoon ) 180 0 48 0 Egg, white only, raw ( 4 large egg white ) 66 0 1 14 White potato, from fresh, mashed, NS as to milk or fat ( 1 cup ) 259 15 28 5 Pork, NS as to cut, cooked, lean only eaten ( 4 oz, boneless, cooked, lean only ) 238 11 0 33 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 slice, NFS (.75 oz) ) 31 0 3 5 Tomato soup, cream of, prepared with milk ( 1 cup ) 147 4 22 6 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8 Beef jerky ( 5 cubic inch ) 246 15 7 20 Total 4308 93 527 354 |
| Posted by: Jason2459 Dec 10 2006, 12:47 PM |
| Off day B/W Still 176 this morning. I don't track what I eat today and eat when ever and what ever. This is my day off from everything work, workingout, tracking everything, and cheating on food. I still don't go crazy and eat icecream and pizza all day but just to give me some sanity I don't look and think about what and when I'm eating. I know I wont eat a full 4k calories today. Three days in a row at that level was rough for me. I would be like crap I have to eat something. Not because I was full but because I really was getting tired of eating. |
| Posted by: Jason2459 Dec 11 2006, 12:05 PM |
| Man actually releasing my hip flexors on the box really kicks my butt especially for the low box squat where I'm probably the weakest. I'm wondering if I should do low box squat for my DE day to help with the lift down there. I got to the 310 and was just fine lowering it then when I tried to lift back up I went no where. Week6/Day1 ME Squat Low Box Squat 1x3@225 2x3@295 1x2@305 1xmiss@310 2x1@305 Glut/Ham Raises 5x5 Partial Deadlifts 3x20@225 Hypers 3x8@50 B/W 174.4 Cals Fat Carb Prot Real Gains from Universal ( 133 gram ) 523 5 75 45 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18 Real Gains from Universal ( 88.6 gram ) 349 3 50 30 Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23 Dextrose by NOW ( 5 tablespoon ) 180 0 48 0 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Whole Wheat 100% Bread Dutch Country ( 6 regular slice ) 540 6 102 24 Tuna salad ( 1 cup ) 296 11 20 29 Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 slice, NFS (.75 oz) ) 62 0 6 9 Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15 Egg, white only, raw ( 4 large egg white ) 66 0 1 14 Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0 Micellar Matrix ( 1 serving ) 122 2 3 25 Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9 Olives, green, stuffed ( 2 large ) 9 1 0 0 Shrimp, Popcorn PortSide ( 3 serving ) 690 36 54 27 Sweetpotato, cooked, baked in skin, without salt ( 2 large ) 371 0 87 6 Total 4017 81 533 291 |
| Posted by: Jason2459 Dec 12 2006, 09:28 AM |
| Changed up two things today after reading up on some articles. Dave Tate mentions a big mistake that beginners make is either starting off to heavy on ME day or jumping up in weight to fast on the ME day. So |