OBF Spectacular Log ShayZ

[ShayZ]

This is for the OBF contest. Im actually running a sponsored log while running this and I plan to run another unsponsored log for another product after this. So please do not mind my cross posting.

Current Stats:
Age: 23
Weight: 183.6 this morning
Height: 5'10

Measurements:
Right Bicep: 14.75"
Left Bicep - 14.6"
Chest at Nipples - 40"
Hips - 36.75"
Waist at belly button - 36.75"
Right Quad - 23"
Left Quad - 23"
Right Calf - 15.5"
Left Calf - 15.25"
Right Forearm - 12"
Left Forearm - 11.75"
Neck - 14.2"

Starting Pics, strong Stretch Marks. Quite possibly the world's worst skin genetics, FML.

http://img412.imageshack.us/img412/5562/sdc10992.jpg http://img197.imageshack.us/img197/8194/sdc10988l.jpg

http://img222.imageshack.us/img222/1864/sdc10993.jpg http://img30.imageshack.us/img30/43/sdc10994c.jpg

http://img412.imageshack.us/img412/3668/sdc10991.jpg http://img28.imageshack.us/img28/4298/sdc10995k.jpg

[ShayZ]

Breakfast:
2 tbsp Smuckers Natura Peant Butter
2 Tbsp Smuckers Sugar Free Jelly
2 Slices Whole wheat Double Fiber Bread
1 - Scoop ON Whey Cake Batter
Calories: Roughly 500

Lunch (I was out all day, couldn't find a subway)
1 - 12 Piece Nugget Chik Fil A/ketchup
Calories: 450

Pre workout:
1 - Scoop ON Whey Cake Batter
Calories: 120

Post workout:
1 - Scoop ON Cake Batter Whey
3/4 - Cup Skim Milk
1 - Medium Banana
1 - Slice Whole Wheat Double Fiber Bread
1 - 3 Ounces of Deli meat
Calories: 450

Dinner:
1 - 5 Ounces of Flat iron Steak
1 - Whole Grain Fiber Tortilla
1 - tbsp mexican cheese
1/5 - Onion
Calories: 450

Presleep:
1 - Scoop On Casein Cookies and Cream
Calories: 120

Today's Calories: 2100
--------------------------------------
Workout: Chest/Abs

Dumbell Bench Press
45 x 12
50 x 10
60 x 10
70 x 8

Dumbbell Flys Very Deep strict form
25 x 12
30 x 10
35 x 10

Cable Seated Flys
15 x 15
22.5 x 10
25 x 6

Incline Dumbbell Bench - Drop Sets
55 x 10
50 x 10
45 x 10

Around 200 reps on various Ab Excercises.

Then I did the eliptical for 2 miles in 12 minutes. I was too tired to do more today. Had a intense leg workout yesterday and legs were quite sore today, plus the abs post workout gave me some cardio and had my HR at 130 pre cardio.

[ossumday1]

Good luck man how do you like the cake batter? I haven't seen too many reviews on it thus far but it seems like an interesting idea for a protein flavor.

[ShayZ]

Good luck man how do you like the cake batter? I haven't seen too many reviews on it thus far but it seems like an interesting idea for a protein flavor.

Posted a video review here
http://forum.bodybuilding.com/showthread.php?p=461254941#post461254941

Its pretty good. Definitely gonna try to finish it this month

[ossumday1]

Very nice....you downed that sucker real quick

Hopefully they do some samples of that flavor because you didn't seem too thrilled

[ShayZ]

Very nice....you downed that sucker real quick

Hopefully they do some samples of that flavor because you didn't seem too thrilled

I got like 3 samples at the Arnold Classic of it, plus they were sampling it at their booth the entire time. It tasted much worse at the Classic. REALLY watered down. So technically this wasnt my first time trying it, but first time trying it withthe right amount of liquid.

[ossumday1]

I got like 3 samples at the Arnold Classic of it, plus they were sampling it at their booth the entire time. It tasted much worse at the Classic. REALLY watered down. So technically this wasnt my first time trying it, but first time trying it withthe right amount of liquid.

Just saw your thread with your Arnold stash...WOW.
I really was hoping to go this year but plans kind of fell through. I have to get there next year no question.

[ShayZ]

Breakfast:
2 tbsp Smuckers Natural Peant Butter (200 Cals)
2 Tbsp Smuckers Sugar Free Jelly (15 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
1 Scoop ON Whey Cake Batter (120 cals)
Calories: 435

Lunch:
1 Scoop ON Cake Batter Whey (120 cals)
1 Protein Bar (90 cals isolate protein)
1 Mini orange fruit thingy (50 cals maybe?)
Calories: 260

Pre workout:
1 Scoop ON Whey Cake Batter - (120 cals)
3 Ounces Turkey Breast (75 cals)
1 Slice Whole wheat Double Fiber Bread (50 cals)
Calories: 245


Post workout:
1 Scoop ON Whey Cake Batter - (120 cals)
3 Ounces Turkey Breast (75 cals)
1 Slice Whole wheat Double Fiber Bread (50 cals)
Calories: 245

Dinner:
5 Ounces of Filet Mignon Steak (300 cals)
1 tablespoon of steak sauce (15 cals)
1 Brocolli and Cheese Frozen Single Serve (40 cals)
3 Pieces of this chinese fish, ugh... I messed up (120 cals maybe? they were small)
Calories: 475

Presleep:
1 Scoop ON Casein Cookies and Cream
Calories: 120

Today's Calories: 1780 Roughly
--------------------------------------
Workout: Back

Deadlift - Strict Form
Bar x 15
135 x 10
155 x 10
185 x 8
205 x 6

Assisted PullUps
85 x 12
60 x 10
45 x 9
30 x 5.5

Bent Over DB Rows
60 x 11
70 x 10
80 x 8

Hammer Strength Iso Lateral Row
102 x 15
192 x 12
242 x 10
282 x 10
332 x 10

Lat Pulldown - Form was **** on 1st 2 sets... I started heighest weight first...
160 x 9
140 x 8
120 x 9

Finished it off with 3.6 Mile on the eliptical in 20 minutes. Felt bad about yesterdays results so I pushed harder today... Not to mention m last 3 minutes were all slow (for me atleast), faster than everyone else when they are working hard lol.

[ronniec02]

subbed gjdm. brb going to workout to misc lyfe

[ShayZ]

subbed gjdm. brb going to workout to misc lyfe

ARI_s0rq2Dc

[ShayZ]

Breakfast:
2 tbsp Smuckers Natural Peant Butter (200 Cals)
2 Tbsp Smuckers Sugar Free Jelly (15 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
1 Scoop ON Whey Cake Batter (120 cals)
Calories: 435

Lunch:
4-5 Ounces of Flat iron Steak (250 cals)
1/8 of an Onion (10 cals)
Calories: 260

Pre workout:
1 Protein Yogurt (90 cals)
1 Pure Protein Bar (200 cals)
Calories: 290


Post workout:
1.5 Scoop ON Whey Cake Batter - (180 cals)
1/2 Cup Strawberries (25 cals)
1/2 Banana (50 cals)
1 Cup Skim Milk (90 cals)
Calories: 345

Dinner:
5 Ounces of Chicken Breast Skinless (140 Cals)
Iceberg Lettuce (nil)
1 Pita Roll (100 cals, 9 G protein and 8G Fiber!)
Reduced Fat Shredded Cheese (60 cals)
Calories: 300

Snack Now:
90 Cal Protein Bar

Presleep:
1 Scoop ON Casein Cookies and Cream
Calories: 120

Today's Calories: 1840 Roughly
--------------------------------------
Workout: Shoulders/Abs

Dumbbell Shoulder Press
30 x 15
45 x 10
50 x 10
55 x 8
60 x 7 (only been able to put 60's up once before!)

Front Raises
15 x 12
20 x 12
25 x 10
30 x 10

Side Lateral Raise
15 x 10

Dumbbell Shrug
70 x 12
80 x 12
90 x 7 (Lost Grip)
95 x 8

Hammer Strength Shoulder Press
95 x 12 (Super Easy, this x 8 was my max 3 months ago)
110 x 10
125 x 6 (Personal record!)

161 Ab Reps (various weighted excercises)

Eliptical
3.11 Miles in 15:30
Thats less than 5 Minutes a mile. I was dripping sweat! I told myself I would do 2 miles in 12 mins and stop. At around Minute 4, I was like F that! Time to enter Beast Mode

[Michael Bao]

Nice Shay. Btw, were you once fat? No offense, just wondering. Also subscribed to see your progress big boi.

[ShayZ]

Nice Shay. Btw, were you once fat? No offense, just wondering. Also subscribed to see your progress big boi.

Im fat right now bro, lol.

But yea I was 260 at one point in my life.
Stretch Marks are a cross of ****ty genetics/cushings disease/weak immune system.

When I was 8 I got Typhoid Fever and Salmonela Poisoning at the same time. Was in this hospital for a month or so, should've died. Had a very weak immunse system, still kind of do.
Then I had Cushings, and still do to an extent. Cushings also has a side effect that any scar on injury you get essentially gets 10x worse. So my stretchmarks freaking blew up!
It doesnt bother me so much on the back and sides, just the stomach, because I know it wont tighten up, and Ill never be able to go to the beach with my shirt off evn if I have 6 pack abs :(

Anyhow, thats my background story

[ronniec02]

u shouldnt let stretch marks stop u from going to the beach with ur shirt off. first off f@ck what anyone thinks u were heavy and are losing the weight. also theres ways to make them where there not that noticeable like tanning and lotions and stuff.

[ShayZ]

u shouldnt let stretch marks stop u from going to the beach with ur shirt off. first off f@ck what anyone thinks u were heavy and are losing the weight. also theres ways to make them where there not that noticeable like tanning and lotions and stuff.

yea, once Im lean Im gonna try a tan and see if it helps. I sure hope it will, but who knows :)

edit: I cant wait till I have a nice V Taper. Looks like I possibly have the genetics for it. Atleast in my mind I do. Wide Back, waist tapers down, just gotta lose this belly.

[ShayZ]

I cant wait for these 4 months to pass! I love this challenge! Im pushing myself harder every single day! Im going to be a nice lean ShayZ in 4 months with legit muscle.

http://i37.tinypic.com/2hzyg3.jpg

http://i48.tinypic.com/23ti5oh.gif

[ossumday1]

Nice shoulder press man! Also, sounds like a sick elliptical workout.

[Nikhiln25]

Checkin in for the fellow sindhi brah

[Michael Bao]

That's one cool story bro, btw how's the Casein C&C? I need a Casein protein for night night time.

[ShayZ]

That's one cool story bro, btw how's the Casein C&C? I need a Casein protein for night night time.

Casein in general is gross.
The CnC is decent, but their choclate peanut butter is better.

[ShayZ]

Did Biceps and Triceps today, messed my diet a bit but it was for a good reason, kind of...

Breakfast:
2 tbsp Smuckers Natural Peant Butter (200 Cals)
2 Tbsp Smuckers Sugar Free Jelly (15 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
1 Scoop ON Whey Cake Batter (120 cals)
Calories: 435

Lunch:
4 Ounces of Flat iron Steak (200 cals)
1/8 of an Onion (10 cals)
Calories: 210

Pre workout:
1 Scoop ON Whey Cake Batter (120 cals)
3 Ounces Turkey Breast (75 cals)
1 Slice Whole wheat Double Fiber Bread (50 cals)
Calories: 245


Post workout:
8 Ounces of Roasted Pork (00 cals)
Calories: 400

Dinner (This was my entry for the Misc Iron Chef):
http://forum.bodybuilding.com/showthread.php?t=122676671
http://i964.photobucket.com/albums/ae129/zonify/Iron%20Chef/7.jpg
Small Lobster Tail (150 Cals)
4 Ounces Filet Mignon (220 Cals)
1/4 Cup of Rice (50 cals)
3 Stalks of asparagus (9 cals)
1/8 Onion (10 cals)
1 ounce Portabello mushroom (7 cals)
Oilve Oils, butter, etc (200 cals?)
Calories: 650 roughly?

Skipping the Casein tonight, as im over where I want to be.

Today's Calories: 1940 Roughly, may've been more as Im not sure of exact measurements for my dinner.
----------------------------------
Workout: Biceps and Triceps

Hammer Curls
15 x 15
25 x 12
30 x 10
35 x 8.5
40 x 3.5

Seated Alternating Dumbbell Curl
30 x 8
35 x 6
35 x 5
35 x 6
35 x 6

Ez Bar Curls on the preacher bench
OK, this was amazing for me! When I first started lifting I had major pains in my forearms using any type of bar for curls! Today for the first time in maybe 4 months (last timeI tried it hurt too much), I decided let's see if it hurts! It didn't! YAY, I hope this continues
40 x 15
50 x 12
60 x 10
70 x 6

Concentration Curls
35 x 8
40 x 6
40 x 8

Triceps

Skullcrushers
50 x 12
60 x 10
70 x 10
80 x 8 (Personal record)

Tricep Pushdown pulley
72.5 x 12
87.5 x 10
95 x 3 (fail, but that's the entire stack)

One Arm tricep extension behind the neck
30 x 10
35 x 10
35 x 9

High Pulley overhead tricep Extension
65 x 12
75 x 10
80 x 8

Tricep Kickbacks (dropsets, no rest)
30 x 10
25 x 10
20 x 10
15 x 10

[ShayZ]

Breakfast:
2 tbsp Smuckers Natural Peant Butter (200 Cals)
2 Tbsp Smuckers Sugar Free Jelly (15 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
Calories: 315

Pre Workout:
1/2 Cup Strawberries (50 cals)
1/2 Banana (50 Cals)
1.25 Scoop Whey Protein (150 Cals)
6 Ounces Skim Milk (65 Cals)
Calories: 315

Post workout:
1 Kiwi (50 cals)
1/2 Banana (50 Cals)
1.25 Scoop Whey Protein (150 Cals)
6 Ounces Skim Milk (65 Cals)
Calories: 315

Pre Dinner:
3 Hot wings (whoops: 350 cals?)
Calories: 350

Dinner:
8 Ounces of Chicken Breast Skinless (235 Cals)
Korean BBQ Marinade (150 cals)
Asparagus (10 cals)
10 blueberries (20 Cals)
Calories: 415

Presleep:
1 Scoop ON Casein Cookies and Cream
Calories: 120

Today's Calories: 1830 Roughly
------------------------------------

Workout:

Sunday is Just Cardio soooo

30 Mins Elpitical.
5600 Strides = 190 strides a min roughly.
It said I burned 463 Calories

30 Mins 3 v 3 Basketball
I assume I burned 300 Cals here as I was dripping

[Nikhiln25]

Casein in general is gross.
The CnC is decent, but their choclate peanut butter is better.

Brah, ON Casein, Cookies and Cream flavor. Your opinion of Casein will change.


Edit:

Just saw you are taking it right now lulz, nvm

Also are you calculating how much protein you are taking in?

[ShayZ]

Brah, ON Casein, Cookies and Cream flavor. Your opinion of Casein will change.


Edit:

Just saw you are taking it right now lulz, nvm

Also are you calculating how much protein you are taking in?

Not exact calculation but based on my whey/casein intake + meats I cant possibly be less than 150 gms a day

[Michael Bao]

Brah, ON Casein, Cookies and Cream flavor. Your opinion of Casein will change.


Edit:

Just saw you are taking it right now lulz, nvm

Also are you calculating how much protein you are taking in?


Casein in general is gross.
The CnC is decent, but their choclate peanut butter is better.

Have you guys tried the 100% Whey C&C? Does it taste similar to the Casein C&C? And how big is your container, 2lb or 4lb?

[ShayZ]

Have you guys tried the 100% Whey C&C? Does it taste similar to the Casein C&C? And how big is your container, 2lb or 4lb?

never had whey. If you want CnC, go for MuscleTech nitro tech... Serious. Their cookies n cream taste like a dairy queen blizzard because it has real oreo bits inside.

Its 130 cals, 24 gms of protein, literally equivalent to ON whey

[Nikhiln25]

Not exact calculation but based on my whey/casein intake + meats I cant possibly be less than 150 gms a day
Ever thought about increasing your protein intake? I'm almost similar weight as you just about 10 pounds off, taking close to 250g a day

[mrkdrt]

Ever thought about increasing your protein intake? I'm almost similar weight as you just about 10 pounds off, taking close to 250g a day

x2. I would consider upping your protein a bit (based on 'today's' diet)

[ShayZ]

x2. I would consider upping your protein a bit (based on 'today's' diet)

meh maybe... I just counted and I got roughly 185 gms in today

[Michael Bao]

never had whey. If you want CnC, go for MuscleTech nitro tech... Serious. Their cookies n cream taste like a dairy queen blizzard because it has real oreo bits inside.

Its 130 cals, 24 gms of protein, literally equivalent to ON whey

I'm looking for a casein, already have the cake batter to try and tackle lol. Right now my I'm sitting on deciding between Ultra Peptide 2.0 or ON Casein.

[mrkdrt]

meh maybe... I just counted and I got roughly 185 gms in today

Yea actually that's not bad, once I glanced again at all the "0.25's" it came out a bit more.

You like the casein in water?

[ShayZ]

Yea actually that's not bad, once I glanced again at all the "0.25's" it came out a bit more.

You like the casein in water?

No, its quite nasty. I hate Casein, it's a chore to drink it, but I know its good to keep muscle/digestion up overnight.

Also!
First week completed!
179.4 this morning
4.2 lb weight loss this week! WOOHOO!

[ShayZ]

Breakfast:
2 tbsp Smuckers Natural Peant Butter (200 Cals)
2 Tbsp Smuckers Sugar Free Jelly (15 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
1 Scoop ON Whey Cake Batter (120 cals)
Calories: 435

Lunch:
Pure Protein Bar (200 Cals)
Calories: 200

Lunch 2?:
8 Ounces Korean BB Chicken Breast leftovers from last night (400 Cals)
Calories: 400

Pre workout:
Quiznos Turkey no mayo. Half large sub
Calories: 350 Cals + Extra Veggies I had on it, so maybe 400?

Post Workout:
Post workout:
1.5 Scoop ON Whey Cake Batter - (180 cals)
1/2 Cup Strawberries (25 cals)
1/2 Cup Blueberries (50 cals)
1 Cup Skim Milk (90 cals)
Calories: 345

Presleep:
1 - Scoop On Casein Cookies and Cream
Calories: 120

1900 Total Calories, starving right now. Weird schedule today, read below.
--------------------------------------------------
School was back in session weird session. I had a group project so went to school early, didn't get to the gym until my 3rd class of the day was over a 6-8:30 PM class, FFFFFUUUU. I usually hit the gym before 4-5 PM. Seemed like I was weak today, but here's what I did.

My Workout today was legs.

Squats:
Warmup (Bar x 15)
95 x 12
135 x 10
155 x 10
185 x 6
205 x 2

Seated Calf Raise
135 x 20
180 x 15
225 x 12

Hip Abductor and Hip Adductor Same exact weights for both
240 x 12
270 x 12
305 x 12

Leg Extension
140 x 12
195 x 10
240 x 10
295 x 10 (Full Machine)

Calf Extension Machine (dont remember weights, but I maxed it last set so I'm guessing)
240 x 20
270 x 15
300 x 15

Then since I had to go to my non normal gym I got tempted to skip normal eliptical cardio and play basketball which always messes me up... Because I plan too long, and end up not getting protein within 30 mins to an hr post Actual weight lifting workout...

I played basketball for 1.5 hrs.... Got home around 11:15 PM or so, FML...

So far no side effects except maybe some chest acne, which is weird... Im not on any pHs or "cell tech," but Ive all of a sudden got like 10 pimples in the middle of my chest.

[ATownDRock]

Looking good ShayZ, keep it up. I didn't see it posted in here, so what supplements and vitamins are you taking right now?

[ShayZ]

Looking good ShayZ, keep it up. I didn't see it posted in here, so what supplements and vitamins are you taking right now?

You are the most IN Shape guy n the contest, You look mad good, (no homo)

Right now I take the following

4 tbls Fiber Powder Daily
4 Fish Oil Optimum Nutrition Caps a Day
One a Day Multi
Adrenalean
2 Caps of Glucosamine and Condritin daily

Then of course my whey and casein protein

[jasona]

Subbed bro.

Are you following specific workout plan/protocol that would prevent you from working out with Ross and I? It'd be fun to hit a workout with ya.

Also, be looking out for some mail from me, you should get it real soon, if not today.

[ShayZ]

Subbed bro.

Are you following specific workout plan/protocol that would prevent you from working out with Ross and I? It'd be fun to hit a workout with ya.

Also, be looking out for some mail from me, you should get it real soon, if not today.

an hour to meetup is pretty far, but maybe some day for sure.

[jasona]

I was thinking we'd meet at the Mall of GA LA Fitness - that's halfway, right?

[ShayZ]

I was thinking we'd meet at the Mall of GA LA Fitness - that's halfway, right?

thatd be cool, anytime you wanna meet let me know. Yea, Mall of GA is about 30 mins for me

[ATownDRock]

You are the most IN Shape guy n the contest, You look mad good, (no homo)

Right now I take the following

4 tbls Fiber Powder Daily
4 Fish Oil Optimum Nutrition Caps a Day
One a Day Multi
Adrenalean
2 Caps of Glucosamine and Condritin daily

Then of course my whey and casein protein

Appreciate it man. Looking to put on some serious size, not really the same plan everyone else is doing, but I don't really care if i win. Just trying to motivate myself to finally eat like a horse.

Cool cool, I actually just finished my last bottle of Adrenalean. Gotta pick up a joint supp soon. How much longer until you run an unsponsored log?

[ShayZ]

Appreciate it man. Looking to put on some serious size, not really the same plan everyone else is doing, but I don't really care if i win. Just trying to motivate myself to finally eat like a horse.

Cool cool, I actually just finished my last bottle of Adrenalean. Gotta pick up a joint supp soon. How much longer until you run an unsponsored log?

55 days ish. Im going to run my frst pH cycle, H Drol. I should be 165-170 when I started it. goal is 8 lbs LBM, with a drop of 1-2% in BF during the cycle. Itll be a 5 week cycle.

[ATownDRock]

55 days ish. Im going to run my frst pH cycle, H Drol. I should be 165-170 when I started it. goal is 8 lbs LBM, with a drop of 1-2% in BF during the cycle. Itll be a 5 week cycle.

Nice. I'm probably looking at doing one as well. Hopefully start her up a couple weeks from now. Gotta get a couple final supplements in my hands before i start. Hoping to do a 4 week and put on 15 lbs (gonna bulk pretty heavily, but clean) and then do a mini cut the last 2-3 weeks before the contest ends.

[jasona]

55 days ish. Im going to run my frst pH cycle, H Drol. I should be 165-170 when I started it. goal is 8 lbs LBM, with a drop of 1-2% in BF during the cycle. Itll be a 5 week cycle.

REALLY?! Cool. I didn't get the impression that you were going to jump into PHs so soon!

[ShayZ]

Nice. I'm probably looking at doing one as well. Hopefully start her up a couple weeks from now. Gotta get a couple final supplements in my hands before i start. Hoping to do a 4 week and put on 15 lbs (gonna bulk pretty heavily, but clean) and then do a mini cut the last 2-3 weeks before the contest ends.

Pretty much the same here.
I plan to cut to 165 after the first 60 days. Then do a clean H drol bulk for 5 weeks (35 days) Leaves me with 2 weeks to do a mini cut before the end of the contest.


REALLY?! Cool. I didn't get the impression that you were going to jump into PHs so soon!

yea, we'll see. Originally I wanted to start Jan 1st, then March 1st, now shooting for May 10th or so lol.

[ShayZ]

Breakfast:
2 tbsp Smuckers Natural Peant Butter (200 Cals)
2 Tbsp Smuckers Sugar Free Jelly (15 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
1 Scoop ON Whey Cake Batter (120 cals)
Calories: 435

Lunch:
Quiznos Sub from Yesterday leftover with extra deli meat from fridge (400 Cals)
Calories: 400

Pre Workout:
1 Slice Whole wheat Double Fiber Bread (50 cals)
5 Ounces Boars head Ham (150 cals)
Calories: 200

Post Workout:
Post workout:
1.5 Scoop ON Whey Cake Batter - (180 cals)
1/2 Cup Strawberries (25 cals)
1/2 Cup Blueberries (50 cals)
1 Cup Skim Milk (90 cals)
Calories: 345

Dinner:
4 Ounces Filet Mignon (240 cals)
1 Carrot and Brocolli single (40 cals)
Calories: 280

Presleep:
1 - Scoop On Casein Cookies and Cream
Calories: 120

1780 Total Calories, stomach just growled. Gonna go drink my Casein after this update
--------------------------------------------------
Chest Today/Abs thrown in

Bench Press
Bar x 25
135 x 10
155 x 10 (PR, never did more than 8 in a row)
165 x 5
165 x 4.5

Machine pectoral fly
175 x 10
190 x 10
205 x 8
220 x 3.5

Incline DB Chest Press
45 x 10
50 x 10
55 x 10
60 x 6

Hammer Strength Seated Dips
184 x 10
234 x 10
274 x 6

Dumbbell Fly
25 x 10
30 x 10
35 x 5 (Strong fail)

Did 185 reps of various items including:
Lay on the bench press and kick legs up thing.
Lay on floor, raise legs up, friend throws them down.
Side Bends weighted 25 lbs
Incline Sit ups 25 lbs

Did Eliptical to finish it off.
3.16 Miles in 15:30

[cawiau]

Good job so far bro, keep at it!

[ShayZ]

Breakfast:
2 tbsp Smuckers Natural Peant Butter (200 Cals)
2 Tbsp Smuckers Sugar Free Jelly (15 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
1 Scoop ON Whey Cake Batter (120 cals)
Calories: 435

Lunch:
2 Slices Whole wheat Double Fiber Bread (100 Cals)
5 Ounces of Boars Head Ham (150 cals)
Calories: 350

Pre workout:
1.5 Scoop ON Whey Cake Batter - (180 cals)
12-15 Potatoe Chips... FFFFFUUUUUUU (150 cals)
Calories: 330

Post workout:
1.5 Scoop ON Whey Cake Batter - (180 cals)
1/2 Cup Strawberries (25 cals)
1/2 Cup Blueberries (50 cals)
1 Cup Skim Milk (90 cals)
Calories: 345

Dinner:
4 Ounces 93/7 Ground Beef (160 cals)
1 Whole grain Fiber Tortilla (60 Cals)
Some Onion, lettuce, shrdded cheese (60 cals)
Salsa (15 cals)
Calories: 295

Presleep:
1 - Scoop On Casein Cookies and Cream
Calories: 120

1875 Total Calories.
--------------------------------------------------
Workout: Back. NO Cardio today... Feels bad man.

Workout: Back

Assisted PullUps
80 x 12
55 x 10
45 x 10
30 x 4.5

Deadlift - Strict Form
Bar x 15
135 x 10
155 x 10
185 x 8
205 x 5

Bent Over DB Rows
60 x 12
70 x 10
80 x 9

Hammer Strength Iso Lateral Row
242 x 12
282 x 10
332 x 10
372 x 8

Lat Pulldown
120 x 10
140 x 9
160 x 9

[Michael Bao]

What time frame do you usually eat each meal Shay?

[ShayZ]

What time frame do you usually eat each meal Shay?

Breakfast 8-9am
Lunch 12-1
Preworkout 4-6 depends

Post workout 5:30-7:30 whenever I get back

Dinner: 8-9:30 latest

Casein: right before i sleep

[Michael Bao]

Breakfast 8-9am
Lunch 12-1
Preworkout 4-6 depends

Post workout 5:30-7:30 whenever I get back

Dinner: 8-9:30 latest

Casein: right before i sleep

Oh, from look at meals you should I thought you'd be starving.

[ShayZ]

Oh, from look at meals you should I thought you'd be starving.

sometimes I get a little hungry sure.
I plan to drop calories to 1700-1800 at the end of this month though.... UGH :(

Also, my abs are quite sore today which is nice as well as my lower back and lats. my lats never get sore, so feels good man.

[ShayZ]

Today was haywire hence the 12:10 am post

So mom got h1n1, she's ok, no worries. But, that plus my dad's birthday kind of messed stuff up.

Breakfast:
2 tbsp Smuckers Natural Peant Butter (200 Cals)
2 Tbsp Smuckers Sugar Free Jelly (15 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
1 Scoop ON Whey Cake Batter (120 cals)
Calories: 435

Lunch: Mom wanted Chinese so I bought her some. I got tempted and ate prob 300 cals of it -_- (along with my lunch....)
4 Ounces Ground beef Lean (160 cals)
Lettuce, Onions, shredded cheese (40 cals)
Salsa (20 cals)
Two Corn Tortillas (100 cals)
Mom's Chinese (300 cals)
Calories: 620

Snack: (I was so hungry today, dunno why!)
Protein Mini bar (100 Cals)
Calories: 100

School Snack:
Oatmeal to Go Bar (220 Cals)
Calories: 220

So We were going to go out for my dad's birthday. Mom is sick, so I told my dad, PLEASE do not bring me home any Indian food, PLEASE! He brings me home my favorite Indian Kebobs and Naan. If any of you know what Naan is, you'll understand.
Pre workout:
Half of the Kebobs, small bite of naan (200 cals?)
Calories: 200

I get home at 11 PM from the gym. I was going in to just do cardio... I saw a friend I haven't seen in a while, he was doing triceps so I joined him. Then I did 1-1.5 hrs of basketball with him. 2 vs 2's, 3 vs 3's, then finally 4 vs 4's. It was a while. SOOOO
Post Workout:
I get home to make my usual fruit smoothie. Its all mixed up, I figure give it one more go on the blender... Bender literally cracks in half... WTF? Smoothie all over the counter. So I end up pissed and have
1 Scoop ON Hydro Whey (140 Cals)
1/4 Naan (100 cals)
3 ounces of the Kebob (120 cals?)
Calories: 360

Skipping the Casein tonight.

1935 Total Calories, Mad as hell. Come at me bro!
---------------------------------------------
Since I didn't plan to actually workout today I didn't bring my log...
Triceps from memory

Dips
3 Sets of BW x 12

Skullcrushers
60 x 12
60 x 10 (we thought we had 70 on the bar.... Fail)
70 x 10
80 x 10 (he assisted me last 5)
60 x 10

Seated Front dips, never done this before...
140 x 12
160 x 10 (he assisted a lot)
180 x 9 (he assisted a lot)
140 x 10 (he assisted a lot)

Seated Tricep Extension Machine
95 x 12
110 x 10
125 x 5.5
60 x 26 burnout

One Arm Behind the back tricep extension..
25 x 10 (No more, strong fail, wtf?) I usually do 30 then 35

Tricep Pushdown (he does these weird)
65 x 10
57.5 x 10 the other way, wtf?
65 x 10
72.5 x 10

Then 1.5 hrs of basketball.

Weird day was weird.

[smilee710]

You got a really useful forum I have been here reading for about an hour. I am a newbie and your success is very much an inspiration for me.

[Michael Bao]

You have any idea on nutrition Shay? I'm thinking about trying your plan but have to up calories a little, your plan looks doable in my eyes at least.


And I have no idea what this is called but this is a local shop I ate at with friends, dank ass chicken.

http://www.yelp.com/biz_photos/mpUUh-dak8d5hvRgjPVkFg?select=mPeG7Z-8llaRtxNbTc8jcw

[ShayZ]

You have any idea on nutrition Shay? I'm thinking about trying your plan but have to up calories a little, your plan looks doable in my eyes at least.


And I have no idea what this is called but this is a local shop I ate at with friends, dank ass chicken.

http://www.yelp.com/biz_photos/mpUUh-dak8d5hvRgjPVkFg?select=mPeG7Z-8llaRtxNbTc8jcw

Not sure if I know a ton about nutrition, but its working for me to an extent. Over the past 8 months I've lost 60+ lbs and havent stopped gaining strength so no complaints.

That place looks really yummy.

[ShayZ]

Breakfast:
2 tbsp Smuckers Natural Peant Butter (200 Cals)
2 Tbsp Smuckers Sugar Free Jelly (15 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
Calories: 315

Lunch:
3 Ounces Chicken Breast (120 Cals)
Potato Chips... Again (120 Cals)
Calories: 240

Pre workout:
1/4 ChikFila Chicken Sandwich
3 Chicken Nuggets
Calories: 200

Post workout:
1.5 Scoop ON Whey Cake Batter - (180 cals)
1/2 Cup Strawberries (25 cals)
1/2 Cup Blueberries (50 cals)
1 Cup Skim Milk (90 cals)
Calories: 345

Dinner:
Wheat Spaghetti with 5 Ounces Chicken and some Shredded Cheese
Calories: 500?

Presleep:
1 - Scoop On Casein Cookies and Cream
Calories: 120

Total Calories: 1720
--------------------------------
Workout:
Biceps/Cardio

DB Hammer Curls
15 x 15
25 x 12
30 x 10
35 x 8.5
40 x 4

Seated Alternating DB Curls
30 x 10
35 x 6
35 x 6
35 x 6
35 x 7

Ez Bar preacher Curls
40 x 15
50 x 12
60 x 10
70 x 6.5

Concentration Curls
35 x 10
40 x 8
45 x 6

Dropsets of Cross Body Hammer Curls (no rest)
25 x 8
20 x 6
15 x 10

Broke my Cardio Eliptical Record.
15 Minutes 30 Seconds = 3.17 Miles

[cawiau]

Good workout bro, and sorry to hear about your mom.
How are you feeling on 1700-1800 calories?

*repped*

[ShayZ]

Good workout bro, and sorry to hear about your mom.
How are you feeling on 1700-1800 calories?

*repped*

Hungry at times, but usually just between after lunch and between pre workout.

Moms much better now, shes going to North Carolina to gamble at a Casino today lawl.

[cawiau]

Hungry at times, but usually just between after lunch and between pre workout.

Moms much better now, shes going to North Carolina to gamble at a Casino today lawl.

ok and that is awesome about your mom:D
tell her not to spend all her money at one table, spread the wealth around:p

[ShayZ]

Yesterday I had a cheat meal for dinner. Ended the day around 3k cals, if that.
Cheat meal was 10 chicken wings, 15 potato chips, and a bag of 94% fat free popcorn. So thats like 1200-1300 cals?
I had maybe 1200-1500 before that during the day so 2500-3000 cals yesterday.

I did go workout.
Did Shoulders
-------------------------
Dumbbell Shoulder Press
30 x 15
45 x 10
50 x 10
55 x 8
60 x 8 (1 More rep then last time! Didn't think Id' get the 60's up, I struggled with the 50s)

Front Raises
20 x 12
25 x 10
30 x 10
35 x 8

Side Lateral Raise
15 x 15
20 x 10

Hammer Strength Shoulder Press
100 x 12
115 x 7.5
125 x ? (I forgot to write it down, ugh!)

DB Shrugs Drop Sets - No rest
70 x 10
60 x 10
55 x 12
50 x 12

Then I did my cardio on eliptical again.
New Record.
3.25 Miles in 15 Minutes 30 seconds.
The front attendant told me to slow down because I would break the machine... Lawl, wut?

[cawiau]

Then I did my cardio on eliptical again.
New Record.
3.25 Miles in 15 Minutes 30 seconds.
The front attendant told me to slow down because I would break the machine... Lawl, wut?


Holy ****:eek::eek:
That is one fast paced cardio:eek:

[ShayZ]

No real update today.
Decided to skip the gym, first time in 2 weeks roughly. I had a lot of work to catch up on for my business, then my dad's bday dinner tonight.

I did good all day, not so much for dinner, but gotta put it behind me... 2 cheat meals in 2 days, yikes! We went to Ruth's Chris Steakhouse anyhow.
I got the 6 oz sirlon with shrimp. Shrimp werent good so I only ate 1. Had 2 pieces of bread with the gumbo, and some mashed potatoes. Dessert was free, how can I resist? Whatever though, this will keep me sane for the next few weeks.

Back on track tomorrow.

[ShayZ]

Gonna try to keep Cals under 1800/day now.
Woke up at 181.5 this morning, but two cheat meals in 2 days will do that to you, completely expected it.

Breakfast:
2 tbsp Smuckers Natural Peant Butter (200 Cals)
2 Tbsp Smuckers Sugar Free Jelly (15 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
1 Scoop ON Whey Cake Batter (120 cals)
Calories: 435

Lunch:
Some Everlast Protein bar I got from the Arnold Classic (100 Cals)
Calories: 100

Lunch 2:
Whole Wheat Pasta with 96/4 Lean ground beef I made yesterday.
Calories: 430

Pre workout:
Chicken breast from leftovers last night lol (300 cals?)
iForce Nutrition Maximize V2 PreWO (90 cals)
Calories: 390 is my guess. 5 ouncesish, but it had oils/butter on it I believe.


Post workout:
1.5 Scoop ON Whey Cake Batter - (180 cals)
1/2 Cup Strawberries (25 cals)
1/2 Cup Blueberries (50 cals)
1 Cup Skim Milk (90 cals)
Calories: 345

Presleep:
1 - Scoop On Casein Cookies and Cream
Calories: 120
--------------------------------------------------
My Workout today was legs. I took an iForce Nutrition 2 scoops of their Maximize V2 as I was chosen for a review. Bleh, it didn't do anything for me.

Squats:
Warmup (Bar x 16)
135 x 12
155 x 10
185 x 8
205 x 3

Seated Calf Raise
135 x 15
180 x 15
225 x 12

Leg press (no idea of sled weight, but these weights are just of the plates on it)
180 x 12
270 x 10
360 x 8

Hip Abductor and Hip Adductor Same exact weights for both
240 x 12
270 x 12
305 x 12 (machine max)

Horizontal Calf Machine
320 x 20
350 x 20
380 x 20 (machine max)

Leg Extensions
225 x 12
255 x 12
285 x 10 (Machine Max)

Did 30 mins of basketball. Two 5 vs 5 games. Was fun, full court, sweated a lot.

[ShayZ]

Breakfast:
2 tbsp Smuckers Natural Peant Butter (200 Cals)
2 Tbsp Smuckers Sugar Free Jelly (15 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
1 Scoop ON Whey Cake Batter (120 cals)
Calories: 435

Lunch:
Whole Wheat Pasta with 96/4 Lean ground beef.
Calories: 400

Pre workout:
1 Scoop ON Whey with Milk (200 Cals)
Calories: 200

Post workout:
1 Scoop ON Whey with Water (120 Cals)
4 Ounces of Pan Fried Tilapia. No breading, just the raw fish pan fried in Olive Oil
Calories: 320

Dinner:
Half Panera Bread Chicken Sandwich (340 cals from their site)
Calories: 340

Presleep:
1 - Scoop On Casein Cookies and Cream
Calories: 120

Total: 1815 Calories
-----------------------------------
Was feeling a little weak/sick today.
I woke up really early, like 7 am, and had only slept around 2 am.
While working out, during Pec Machine Fleys I felt this weird pull in my right arm, and from then my workout was a little weaker than normal.

Chest:
DB Chest Press Flat
Barbell Bar x 25 (warmup)
Then I used Dumbbells
50 x 12
60 x 10
65 x 10
70 x 7 (1 rep less than 2 weeks ago, but I didn't go quite as heavy in prior sets...)

Machine pectoral fly
175 x 10
190 x 10 (pain started here)
205 x 6

Incline DB Chest Press
50 x 10
55 x 8.5

Dips
Just did 8, below parallel, wasn't feeling too good.

DB Flies
25 x 12
30 x 10

Hammer Strength Iso Lateral Wide Chest
Dropsets, no rest except to drop the weight
190 x 10
140 x 8
90 x 10

No cardio, just wanted to leave, ws feeling sick.

[ShayZ]

Breakfast: (Not the usual today, ran out of bread)
- Whole Grain Tortilla with extra fiber (60 cals)
- 2 Eggs (140 Cals)
- Tiny bit of shredded cheese (30 Cals)
- 3 Ounces of Deli sliced Ham (100 cals)
- Protein Bar (140 Cals)
Calories: 470

Lunch:
Whole Wheat Pasta with 96/4 Lean ground beef.
Calories: 400

Pre workout:
1.5 Scoops ON Whey (180 Cals)
Calories: 180

Post workout:
1.5 Scoop ON Whey Cake Batter - (180 cals)
1/2 Cup Strawberries (25 cals)
1/2 Cup Blueberries (50 cals)
1 Cup Skim Milk (90 cals)
Calories: 345

Dinner:
Whole Wheat Pasta with 96/4 Lean ground beef.
Calories: 400

Presleep:
1 - Scoop On Casein Cookies and Cream
Calories: 120

Total: 1915 Calories
------------------
Workout: Back (Wanted to do Good Morning's but my legs are still fried from Monday's workout)

Deadlift:
Bar x 15
135 x 10
155 x 10
185 x 8 (I could've done more, but dudes were crowding me)

Assisted Pull-ups:
80 x 12
55 x 10
45 x 10
30 x 5.5

Bent Over Db Row:
60 x 12
70 x 10
80 x 10

Lat PullDown:
160 x 8
140 x 9
120 x 12

Hyperextensions:
25 x 20
45 x 15
45 x 15

Did about 100 Ab reps, was sweating a lot so I stopped cause I was damn tired, and still had to do cardio

Cardio:
Elpitical - 2.65 Miles in 15 Minutes

[ShayZ]

Was gonna update last night and was too tired so went to sleep.

Food was fairly normal cept presleep... Went to the kichen ready to drink a scoop of Casein, saw some trail mix. Grabbed a handful, skipped the Casein :(

Anyhow workout yesterday was Triceps/Cardio

SkullCrushers (while the reps for the last set did go down, my form was a lot better in all my sets as a friend pointed out that I wasnt keeping my elbows in previously)
50 x 12
60 x 10
70 x 10
80 x 6.5

Tricep Pushdown
72.5 x 12
87.5 x 10
95 x 6 (Full Stack)

1 Arm Behind the Nech tricep Extension
30 x 10
35 x 10

High Pulley Overhead Tricep Extension
65 x12
75 x 10
87.5 x 7

Tricep Extension Machine
80 x 12
95 x 12
110 x 12 (immediately dropset to with no rest)
80 x 13 (to failure)

[ShayZ]

Breakfast:
2 tbsp Smuckers Natural Peant Butter (200 Cals)
2 Tbsp Smuckers Sugar Free Jelly (15 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
1 Scoop On Cake Batter Whey (120 Cals)
Calories: 435

Lunch:
Chicken Leg + some Thigh (200 cals)? I removed all skin/fat
Mini Oatmeal Cookie (30 Cals)
Calories: 230

Pre workout:
1 Scoop Gaspari Intrapro Double Chocolate (155 Cals)
6 Ounces Skim Milk (65 Cals)
Calories: 220
Highlighted bcause that shi.t was epic! Got like 10 samples at the Arnold, hadn't tried any yet. Fuking legit! SO tasty! Pure Isolates! Im gonna post a review later in the review section.

Post workout:
1 Scoop Gaspari Intrapro Double Chocolate (155 Cals)
6 Ounces Skim Milk (65 Cals)
Calories: 220

Dinner:
Made Pasta Again. I measured the exact macros, 4 servings 400 cals a serving.
Whole Wheat Pasta, 96/4 Lean ground beef, very low sugar Pasta sauce. Little shredded 2% cheese
Calories: 400

Meh, tiny snack:
1/4 handful of trail mix (70 Cals)
Calories: 70

Presleep:
1 - Scoop On Casein Cookies and Cream
Calories: 120

Total Calories: 1695
---------------------------------
I forgot to bring my log, but damn I felt so good today!
FELT AMAZING! I saw 3 veins pop from the back of my forearm, had only seen 2 on one occasion before. I also think, not sure I did more weight than usual. Didn't bring my log, so Im gonna find out with you guys in a sec here... This is from memory.

Workout:
Biceps/Cardio

DB Hammer Curls
20 x 12
30 x 10
35 x 8
35 x 8
40 x 8
Checking last week, yep, crushed it by a bit

Seated Alternating DB Curls
30 x 12
35 x 6
35 x 6
35 x 6
35 x 9
Yep, beat the last set by 2 reps from last week

Ez Bar preacher Curls
40 x 15
50 x 0 (some lady was using the 50, ugh)
60 x 10
70 x 9
Beat my 70 by 2.5 reps, but I skipped the 50 so not sure?

Incline DB Curls
25 x 12
30 x 10
30 x 10
New workout for me, so nothing to compare to, but I recall struggling with 30's and not doing them last time I tried

Superset Standing EZ Bar Curl with a 30 lb Barbell
Weird to explain but I did like the lower 1/3 of a rep 12 times, the middle 1/3 of a rep 12 times, then the upper 1/3 of a rep 12 times. Then I did the FULL ROM 12 times.
This was all just nonstop using the 30 lb barbell. Felt good man, think I should use the 40 next time and just do 8 of each range. I hope I explained that properly.

Cardio was 45 mins of basketball.
Did 5 vs 5 full court, then 2 4 vs 4 full court games.

One guy who hadn't seen me in 6+ months was like do you have a brother? I'm like no... He's like you can't be the dude that use to come up here, the really fat one? I'm like yea, I am, Im down 65 lbs so far. He gave me a bro hug and was like damn, thats badass man.

http://img516.imageshack.us/img516/1236/1232229457509hf2.jpg

[ShayZ]

No update for yesterday. Didn't do anything, took the day off. Was a family friend's wedding out of state. I prob took in 2500 or so cals, so not too bad.

Today was Shoulders. Im quite mad at my DB Shoulder Press, and its weird, but Ill explain later

Breakfast:
2 tbsp Smuckers Natural Peant Butter (200 Cals)
2 Tbsp Smuckers Sugar Free Jelly (15 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
1 Scoop ON Whey Cake Batter (120 cals)
Calories: 435

Lunch:
Whole Wheat Pasta with 96/4 Lean ground beef.
Calories: 400

Pre workout:
1 Scoop ON HydroWhey with Milk (240 Cals)
Calories: 240

Post workout:
1 Scoop ON HydroWhey with Milk (240 Cals)
Calories: 240

Lunch:
Whole Wheat Pasta with 96/4 Lean ground beef.
Extra Stuff I shouldnt have had (250 cals)
Calories: 650

Presleep:
1 Everlast Small Energy bar
Calories: 150

Total: 2115 Calories (bleh)
----------------------------

Workout
Shoulders/Cardio

DB Shoulder Press
35 x 13
45 x 10
50 x 10
55 x 8
I Couldn't get 60's up! Not sure what happened here. i got the 55's up SSSSSSOOOOO easy. I really thought I'd put 65s up today. I was so mad after this

Front Laterals
15 x 12
20 x 10
25 x 10
30 x 10

Side Laterals
15 x 10
20 x 10

Pulley Cable Shrug
97.5 x 12 (felt weird, like not a proper ROM so I stopped)

DB Shrug Dropsets
75 x 12
70 x 0 (some dude grabbed them during my dropset, ugh)
65 x 12
60 x 12

Shoulder Press Machine (Different one form last time, so thats why weights look different)
80 x 12
80 x 12 (I thought I set it to 95... fail)
110 x 10
115 x 9.5

Cardio
Spin Class for 45 mins. Its a 1 hr class but I jumped in 15 mins late, post my workout.

[ShayZ]

Breakfast:
2 tbsp Smuckers Natural Peant Butter (200 Cals)
2 Tbsp Smuckers Sugar Free Jelly (15 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
1 Scoop ON Whey Cake Batter (120 cals)
Calories: 435

Lunch:
Whole Wheat Pasta with 96/4 Lean ground beef
Calories: 400

Lunch 2:
Bag of Beef Jerkey (240 Cals)
Calories: 240

Pre workout:
4 Ounces of Milk (60 cals)
3/4 scoop of whey (90 cals)
Calories: 150

Post workout:
1.5 Scoop ON Whey Cake Batter - (180 cals)
1/2 Cup Strawberries (25 cals)
1/2 Cup Blueberries (50 cals)
1 Cup Skim Milk (90 cals)
3 Shrimp - 120 Cals?
Calories: 465

Presleep:
1 - Scoop On Casein Cookies and Cream
Calories: 120

Total: 1810
--------------------------------------------------
My Workout today was legs. Felt good, Squat PR :)

Squats: All to Parallel or below
Warmup (Bar x 15)
135 x 12
155 x 10
185 x 8
205 x 5 (PR)

Seated Calf Raise
135 x 15
180 x 15
225 x 15

Leg press
None - One was broken, and the other was used the entire time by 7 guys, ugh!

Hip Abductor and Hip Adductor Same exact weights for both
240 x 12
270 x 12
305 x 12 (machine max)

Horizontal Calf Machine
350 x 20
380 x 20 (machine max)

Standing Calf Raise Machine
195 x 10 (felt weird)

Leg Extensions
225 x 12
255 x 12
285 x 12 (Machine Max, and a PR)

Did 30 mins of basketball. Two 5 vs 5 games. Was fun, full court, sweated a lot.

[ShayZ]

Breakfast:
2 tbsp Smuckers Natural Peant Butter (200 Cals)
2 Tbsp Smuckers Sugar Free Jelly (15 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
1 Scoop ON Whey Cake Batter (120 cals)
Calories: 435

Lunch:
6 Ounces of Shrimp is a Spicy Chinese Sauce
Calories: 250

Pro Workout:
1 Cup Skim Milk (90 cals)
1 On Gold Standard Whey (120 Cals)
Calories: 210

Post workout:
1.5 Scoop ON Whey Cake Batter - (180 cals)
1 Cup Strawberries (50 cals)
1/2 Banana (50 Cals)
1 Cup Skim Milk (90 cals)
Calories: 370

Dinner:
Made some Grilled Bass Fish (was OKish, only ate 3 ounces if that) (150 cals?)
1 Slice Whole grain Double Fiber Bread (50 cals)
3 Ounces of Lunch Ham (90 Cals)
Calories: 290

Presleep:
1 - Scoop On Casein Cookies and Cream
Calories: 120

Total: 1675
------------------------
Workout today was Chest/Cardio
Strength about the same since the start, yes bench on 155 went down by 2 reps, but I didnt have a spotter and was too scared to do anymore without one.

Bench Press
Bar x 25
135 x 10 (felt really easy)
155 x 8

Switched to Dumbbells here since no spotter
65 x 8
70 x 8

Machine Pectoral Fly
175 x 10
190 x 10
205 x 6

Incline DB press
45 x 10
50 x 10
55 x 8
60 x 6.5

Dips
8

DB Fly
25 x 12
30 x 10
35 x 8

Cable Crossover Flys
17.5 x 10
22.5 x 7.5

Hammer Strength Iso Lateral Wide Chest (For failure)
90 x dont remember how many reps, maybe 20?

Changed it up a bit for Cardio.
I decided instead of just blistering through 15 minutes, id go at a fast pace, but not deadly.
Did the eliptical, I did 3.66 Miles in 20 mins, with the last 2 mins being my cooldown period.

[ShayZ]

Have been sick yesterday and today. No gym time at all. Just trying to get better. Hopefully tomorrow Ill be good to go, I hope.

[ShayZ]

Well 3 days off is the most I've gone off for over 8 months. I still wasn't perfectly good to go today but I just couldnt take 4 off. I was spitting out alot of phlegm at the gym, but I sanitized my hands constantly and coughed into paper towels, etc.

I did Back/Biceps. Strength was quite normal IMO...

Dont remember exact diet, but Ill end the day right at 2000 cals.

T Bar Row
45 x 12
70 x 10
90 x 8

Deadlift
135 x 10
155 x 8
185 x 8

PullUps
3 Sets, dont remember weight used

Hammer Strength Iso Lateral High Row
140 x 2
180 x 12
270 x 10

Hammer Curls
30 x 10
35 x 8
40 x 5

EZ bar Concentration Curl
50 x 12
60 x 10
70 x 5

Incline Db Curls
25 x 12
30 x 8
30 x 7.5

[Michael Bao]

You still sick brah? No updates ITT and btw I uploaded my leg press videos just for you brah.

[ShayZ]

26 Day Progress Pics at bottom of post
26 Days in, yes pics are a bit diff, but there from my DS Log, which started a day before, I dont have time to edit these starting pics, but its the same thing pretty much lol, 1 day difference of start day.

Anyhow.

Breakfast:
2 tbsp Smuckers Natural Peant Butter (200 Cals)
2 Tbsp Smuckers Sugar Free Jelly (15 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
1 Scoop ON Whey Cake Batter (120 cals)
Calories: 435

Lunch:
Pure Protein Bar
Calories: 185

Lunch 2:
Chik-Fil-A Chicken Sandwich on their Wheat Bun (400 Cals)
Calories: 400

Pre Workout:
1 Serving of beer Jerkey (100 Cals)
1 Scoop On Whey (120 Cals)
Calories: 220

Post Workout/Dinner (This Smoothie was not good)
1 Tblspoon PB (100 Cals)
1.5 Scoops ON Whey (180 Cals)
6 Ounces Skim Milk (65 Cals)
1/2 Banana (50 Cals)
Calories: 395

Presleep:
1 - Scoop On Casein Cookies and Cream
Calories: 120

Total: 1755
-----------------------------------
Workout
Legs/Abs/Cardio
Strength almost the same as last week, not bad since Im still a little sick. Still stuffed up/phlegm/coughing.

Squat (Parallel)
Bar x 15
135 x 12
155 x 10
185 x 8
205 x 3.5 (I got stuck here and had to drop it to the safety bars)

Seated Calf Raise
180 x 20
235 x 13
DropSet to
135 x 20

Leg Extensions
225 x 12
255 x 12
285 x 12

Hip Abductor
240 x 12
270 x 12
305 x 12

Hip Adductor
240 x 12
270 x 12
305 x 12

Horizontal Calf
320 x 20
350 x 20
380 x 20

Did about 175 or so reps of Ab Excercises.

15 Mins of Basketball. No one was there tonight. Guess they all left early to watch the NCAA Championship...

Anyhow, progress pics. Starting Pics on left. From 3/09 so... 27/45 days in.

http://i964.photobucket.com/albums/ae129/zonify/DSLog/front.jpg

http://i964.photobucket.com/albums/ae129/zonify/DSLog/side.jpg

http://i964.photobucket.com/albums/ae129/zonify/DSLog/side2.jpg

http://i964.photobucket.com/albums/ae129/zonify/DSLog/back.jpg

http://i964.photobucket.com/albums/ae129/zonify/DSLog/backflexed.jpg

Maybe its me, but Collarbone showing up a hell of a lot more. Abs/obliques starting to look like they will apear eventually. Love handles got smaller. Stomach loose skin got worse :(
Back to me looks wider at the top, maybe its just me though. Thoughts?

Gonna start an HGH Booster tomorrow and run it for 30 days.

[ShayZ]

Breakfast:
2 tbsp Smuckers Natural Peant Butter (200 Cals)
2 Tbsp Smuckers Sugar Free Jelly (15 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
1 Scoop ON Whey Cake Batter (120 cals)
Calories: 435

Lunch:
3 NON Breaded Chicken Wings (240 Cals?)
1 Slice Whole wheat Double Fiber Bread (50 Cals)
Calories: 290

Pre Workout:
6 Ounces of Skim Milk (65 Cals)
1 Scoop On Whey (120 Cals)
Calories: 185

Post Workout:
2 Slices Whole wheat Double Fiber Bread (100 Cals)
4 Ounces Deli meat Ham (160 Cals)
1/2 Banana (50 cals)
Calories: 310

Dinner:
Whole Wheat Pasta with 96/4 Lean ground Beef and Fat Free Shredded Cheese (400 Cals)
Calories: 400

Presleep:
1 - Scoop On Casein Cookies and Cream
Calories: 120

Total: 1740
------------------------------------
Workout: Chest. No Cardio today, which is unusual for me.

Chest:
DB Chest Press Flat
Barbell Bar x 25 (warmup)
Then I used Dumbbells
50 x 12
60 x 10
65 x 10
70 x 7.5

Dips, all to Parallel
BW x 9
BW x 8
BW x 7

Incline DB Chest Press
45 x 10
50 x 10
55 x 10
60 x 6

DB Flies
25 x 12
30 x 10
35 x 8

Hammer Strength Iso Lateral Wide Chest
Dropsets, no rest except to drop the weight
190 x 9
140 x 9
90 x 10

Weight was 175 flat this morning.

[ShayZ]

Breakfast:
2 Eggs (140 Cals)
1 Egg White (30 Cals)
1/8 Cup Shredded Cheese (25 cals)
Ketchup/Onions (35 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
2 Ounces Boars Head Honey Maple Ham (60 Cals)
Calories: 390

Lunch:
1 Serving of my Whole Wheat pasta with 96/4 Ground Beef (400 Cals)
Calories: 400

Lunch 2:
Beef Jerkey Packet (240 Cals)
1/2 Serving of Cashews (70 Cals)
Calories: 310

Pre Workout:
Oatmeal to go Bar
Calories: 220

Post Workout/Dinner:
2 Slices Whole wheat Double Fiber Bread (100 Cals)
4 Ounces of Boars Head Honey Maple Ham (120 Cals)
1/8 Cup Shredded Cheese with Light Mayo (100 cals)
Calories: 320

Presleep:
1 - Scoop On Casein Cookies and Cream
Calories: 120

Total: 1760 (Whew! Thought I may've been over 2000 today)
-----------------------------------------------------------

Workout:
Back with 15 mins of basketball for Cardio

Deadlift - Still trying to get form down. I can go much heavier I felt, but I want my back straight on every rep. I dont want it rounding at all.
Bar x 15
135 x 10
155 x 8
185 x 8
205 x 6

T Bar Rows
45 x 12
70 x 10
90 x 10

Hammer Strength Iso Lateral High Row
180 x 12
230 x 12
280 x 10 (OK, shouldnt have gone this many reps. After #6, I took 3-5 second breaks between reps. I was dead)

Assisted Pullups - Dont remember weights
12 Reps
10 Reps
7 Reps

Hyperextensions
25 x 15
45 x 15
45 x 15

Definitely dead after my workout today.

[ShayZ]

Breakfast:
2 tbsp Smuckers Natural Peant Butter (200 Cals)
2 Tbsp Smuckers Sugar Free Jelly (15 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
1 Scoop ON Whey Cake Batter (120 cals)
Calories: 435

Lunch:
Indian Chicken Curried. Breast only, 1 slice of my whole grain Fiber Bread
Calories: 450?

Pre workout:
1 Scoop ON Whey Cake Batter (120 cals)
Calories: 120

Post workout:
Tuna Lunch Kit (210 Cals)
1 Boiled Egg (70 Cals)
Some Grilled chicken piece small (100 cals?)
Calories: 380

Dinner:
Made 96/4 Ground beef Nachos with corn tortilla chips
Calories: 400

OK... this one... I watched a movie at home and messed up...
200 Cals of Popcorn with 1/2 tblspoon Healthy Balance butter
Calories: 250

Total Calories: 2035... Meh
---------------------------

Workout today was Biceps and Abs.
I had a feeling I was seeing a bicep vein last week, but today I definitely saw it in both arms and prominently. Lulz, ive waited so long to finally see a Bice vein. Next goal is to see Abs :)

Hammer Curls
20 x 15
30 x 12
35 x 9
35 x 9
40 x 7

Incline Curls
30 x 10
30 x 10
35 x 5

Seated Alternating Dumbbell Curl
30 x 10
30 x 10
35 x 8.5
40 x 6

Ez Bar Curls on the preacher bench
50 x 12
60 x 10
70 x 10

EZ Bar Curls. 8 Reps x 4 on each range of movement.
40 - Bottom 1/3 of a Full ROM Rep
40 - Middle 1/3 of a Full ROM Rep
40 - Top 1/3 of a Full ROm Rep
40 - Full ROM from bottom to top
No rest on this, its a weird way of supersetting 1 excercise into 4? Ihope this made sense what I did...

200 Ab Reps various things.
15 Mins of Basketball for Cardio.

[ShayZ]

Felt Great today at the gym. Really strong, and just felt good about myself overall so that helped.

Diet

Breakfast:
2 tbsp Smuckers Natural Peant Butter (200 Cals)
2 Tbsp Smuckers Sugar Free Jelly (15 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
1 Scoop ON Whey Cake Batter (120 cals)
Calories: 435

Lunch/Pre Workout:
96/4 Lean ground beef Nachos
Calories: 400

Post Workout:
6 Oz Skim Milk (65 Cals)
1 Scoop ON Cake Batter Whey (120 cals)
1 Slice Whole wheat Double Fiber Bread (50 Cals)
2 Ounces of Deli Ham (60 Cals)
Calories: 295

Early Dinner:
Some Hummus and Chicken Breast
Calories: 250?

Dinner
2 Slices Whole wheat Double Fiber Bread (100 cals)
4 Ounces Deli Ham (120 Cals)
1/8 Cup Shredded Cheese (40 Cals)
1 Single Serving Green Giant Cauliflower and Cheese (40 Cals)
Calories: 300

Presleep:
1 - Scoop On Casein Cookies and Cream
Calories: 120

Total: 1800

--------------------------------------------------------------------------------

Workout
Shoulders/Cardio

Dumbbell Shoulder Press
30 x 15
45 x 10
50 x 10
55 x 8
60 x 9 Personal Record
Hell yea! Felt good man :)

Side Raises
15 x 15
20 x 12

Lateral Raise
20 x 12
25 x 10
30 x 10
35 x 8

Hammer Strength Iso Lateral Shoulder Press
Did Dropsets here. No rest except to remove the plates. Wow this was tiring but felt so good!
210 x 12
160 x 12
110 x 12 (dying around #8 here, but I pushed through it slowly)

Dumbbell Shrugs
Dropsets here once again. No rest. Drop the dumbbells, pick up the next weight.
75 x 12
70 x 12
65 x 12
60 x 12 (Once again dying around #6 here. But I slowly got to #12, then sat down exhausted)

Finished it off with 20 Mins of Cardio on the elpitical. Machine said I burned 305 calories. I was shooting for 30 mins, but literally was so exhausted/dripping of sweat at 20 mins that I couldn't do anymore. My shirt was soaked, which is always a nice feeling post cardio :)

[ShayZ]

God Im so tired today. Had stuff to do, so only got 6 hrs of sleep last night, and will only get6 again tonigh cause even more tomorrow. Anyhow...

Diet

Breakfast:
2 tbsp Smuckers Natural Peant Butter (200 Cals)
2 Tbsp Smuckers Sugar Free Jelly (15 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
1 Scoop ON Whey Cake Batter (120 cals)
Calories: 435

Lunch:
Pure Protein Peanut Butter Bar (200 Cals)
Calories: 200

Lunch 2:
2 Slices Whole wheat Double Fiber Bread (100 Cals)
Shredded Cheese (40 cals)
4 Ounces of 96/4 Lean ground beef (140 Cals)
Onions, Ketchup, mustard, etc (60 cals)
Calories: 340

Lunch 3, lawl wut:
Pure Protein Chocolate marshmallow Bar (185 Cals)
Calories: 185

Pre Workout:
Pan Fried Basa Fish 4 ounces (200 Cals)
Calories: 200

Post Workout/Dinner:
1 scoop ON Hydrowhey turbo Chocolate (140 Cals)
8 Ounces Skim Milk (80 cals)
10 Corn Tortilla Chips (150 cals)
Melted Cheese (90 cals)
Calories: 460

Total: 1820

--------------------------------------------------------------------------------

Workout
Today was Legs/Cardio

Back Squat to Parallel
Bar x 15
135 x 12
155 x 8
185 x 8
205 x 5 (although 4th rep was a total half rep)

Leg press - Essentially to the safety bar and back up. The final safety, the one where it drops to if you can't get it up at all.
4 Plates x 10
6 Plates x 10
8 Plates x 10

Seated Calf Raise
135 x 15
180 x 15
225 x 15

Hip Abductor
240 x 12
270 x 12
305 x 12

Hip Adductor
240 x 12
270 x 12
305 x 12

Finished it off with TOO much Cardio. Over an hour of full court basketball. I usually stop after 2-3 games. But my team won 5 games straight. Never has this happened to me before lulz. So i couldn't leave.

[NorthTexasBB]

keep up the good work man

[ShayZ]

Feeling fairly good. Even with not much sleep over the past couple days, still good and energy is there.

Diet

Breakfast:
2 tbsp Smuckers Natural Peant Butter (200 Cals)
2 Tbsp Smuckers Sugar Free Jelly (15 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
Calories: 315

Lunch:
2 Slices Whole wheat Double Fiber Bread (100 Cals)
Shredded Cheese (40 cals)
4 Ounces of 96/4 Lean ground beef (140 Cals)
Onions, Ketchup, mustard, etc (60 cals)
Calories: 340

Lunch 2:
Some Small Muffin at the BMW Dealership (100 cals?)
Calories: 100

Lunch 3:
3 Ounces Deli Ham (90 cals)
Calories: 90

Pre Workout:
8 Ounces Skim Milk (90 Cals)
1 scoop ON Gold Standard Cake Batter Whey (120 cals)
Calories: 210

Post Workout/Dinner:
Nom Nom Nom
KFC Grilled Double Down. Lulz. 460 Calories, 61 gms of Protein. Strong 1500 mg of Sodium but I had it with 48 ounces of water. Come at me bro!

http://www.seriouseats.com/images/20100412-kfc-doubledowngrilled.jpg

http://www.seriouseats.com/images/20100412-kfc-doubledowngrilled-cut.jpg

Calories: 460

Dinner 2:
Some Potatoes/Cauliflower I had which were laying around
Calories: 150? (no clue)

Total: 1655

--------------------------------------------------------------------------------

Workout
Just hit Chest today. No Cardio because yesterdau during basketball when I jumped to try and block a shot yesterday and landed, my knee, instead of bending it's normal way, kind of bent forward. I felt it as soon as I landed, but due to playing I didn't feel the pain much... That was until this morning and it hurt to bend my knee at all... FML. it seems fine now, but the first 8 hours of today sucked hard core.

Bench To Dumbbell Press
Bar x 15
135 x 10
155 x 8 (switch to DB's cause no spotter)
65 x 10
70 x 9 (Personal Record)

Dips, Bodyweight
Set of 12
Set of 10
Set of 9

Dumbbell Flys
25 x 10
30 x 10
35 x 10

Incline Dumbbell Press
45 x 12
55 x 10 (Couldn't find the 50's)
55 x 10
60 x 5.5 (Yes, 1/2 rep less than last week, but I did 55's twice, so I think that weakened me a tad bit)

Hammer Strength Iso lateral Wide Chest
Dropsets
190 x 10
140 x 8
90 x 12

As stated, no cardio. But overall feeling great.

[Michael Bao]

How'd double down taste for you? I got the fried one today pretty good but hella overpriced.

[ShayZ]

How'd double down taste for you? I got the fried one today pretty good but hella overpriced.

Better than expected honestly. A little messy and oily, but overall really good.

[ShayZ]

Geez, sorry for no updates in 3 days. I HAVE been working out and doing cardio diligently, however Wed, thurs, and Fri I cheated on my diet, and prob averaged 2500 cals a day.

Anyhow, back on it today. Been feeling good, no less of strength and actually pulled more on my deadlift Wednesday than ever before. Also, Shoulders felt damn good today.

Diet

Breakfast:
2 tbsp Smuckers Natural Peant Butter (200 Cals)
2 Tbsp Smuckers Sugar Free Jelly (15 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
Calories: 315

Lunch:
3 Ounces Chicken breast, 2 Ounces of Salmon Teriyaki and Brown Rice
Calories: 550

Pre Workout:
1 Scoop On Whey Gold Standard Cake Batter (120 Cals)
6 Ounces of Skim Milk (65 Cals)
Calories: 185

Pre Workout:
1 Scoop On Whey Gold Standard Cake Batter (120 Cals)
6 Ounces of Skim Milk (65 Cals)
1 Banana (100 Cals)
Calories: 285

Dinner:
4 Ounces of Chicken breast Kabobs (200 cals)
2 Slices Double Fiber Whole Wheat Bread (100 cals)
Calories:300

Presleep:
1 Scoop ON Casein Cookies n Cream (120 cals)
Calories: 120

Total: 1755

--------------------------------------------------------------------------------

Workout
Today was Shoulders/Cardio

DB Shoulder Press
30 x 12
45 x 10
50 x 10
55 x 8
60 x 9

Side Raises
15 x 15
20 x 12

Front Raises
20 x 12
25 x 10
30 x 10
35 x 8

Hammer Strength Iso Lateral Shoulder press
Drop Sets, no rest cept to remove the plates.
210 x 12
160 x 12
110 x 12

DB Shrug DropSets
75 x 12
70 x 12
65 x 12
60 x 12

Finished it off with 15 mins of HIIT. Machine said I burned a tad over 250 cals. Was averaging over 200 strides per minute on the eliptical with 10 crossramp, 8 resistance.

[ShayZ]

Didn't update yesterday. Didn't feel super good, but did legs. Only banged out 205 two times. But implemented Lunges into my workout for the first time. FFFFFFFFUUUUUUUUU Those bitches are hard. Little mad, maybe its in my head but strength overall is down a tiny bit, even today. Atleast on my DB/BB Bench it was... Everything else seemed normal.

Diet

Breakfast:
2 tbsp Smuckers Natural Peant Butter (200 Cals)
2 Tbsp Smuckers Sugar Free Jelly (15 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
1 Scoop ON Gold Standard Cake Batter Whey (120 Cals)
Calories: 435

Lunch:
Tilapia Fillet an some Whole Grain Brown Rice
Calories: 350?

Lunch 2:
2 Ritz Cracker - 28 Calories
1 Ounce of Ham - 30 Cals
1 Slice of this Indian Fruit - 30 Cals
Calories: 90

Pre Workout:
1 scoop ON Gold Standard Cake Batter Whey (120 cals)
Calories: 120

Post Workout:
1 scoop ON Gold Standard Cake Batter Whey (120 cals)
6 Ounces Skim Milk (65 Cals)
Calories: 185

Dinner:
Chicken Breast Whole Wheat Pasta
Small Salad with Ginger Dressing
[/b]Calories: 450[/b]

PreSleep:
ON Casein Cookies n Cream (120 cals)
Calories: 120

Total: 1750

--------------------------------------------------------------------------------

Workout
Chest/Cardio on the eliptical

Bench To Dumbbell Press
Bar x 15
135 x 10
155 x 8 (switch to DB's cause no spotter)
65 x 10
70 x 6.5 Down 2.5 reps from last week =/

Dumbbell Flys
25 x 10
30 x 10

Hammer Strength Iso lateral Wide Chest
90 x 12
140 x 10
180 x 10

Machine Pectoral Fly
175 x 10
190 x 10
145 x 8 (extremely slow, and controlled) Flexing and Holding at the peak.

Decline Bench
Very Very slow, and controlled.
135 x 9. I got stuck lmao. Rolled the bar to my legs, and crunched up, was weird man.

Cardio
Eliptical 15:30 and did 3.29 Miles.

Weight down to 174 flat. =/ I need to push harder. A little mad at myself.

[ShayZ]

Well, My motivation is back up. Im at 172.5 this morning pre poop :) Hit the gym hard today and felt stronger than ever. I kind of slipped on the diet (not crazy) but wasn't on it the way I needed to be, but I'm back now for sure.

Diet

Breakfast:
2 Eggs (140 Cals)
Shredded 2% Cheese (40 cals)
1 Slice of this whole wheat bread (100 cals)
Onions, ketchup, etc (45 cals)
1 Scoop ON Gold Standard Cake Batter Whey (120 Cals)
Calories: 445

Lunch:
Whole Grain grilled Chicken Pasta
Calories: 350

Lunch 2:
1 Serving Beef jerkey
Calories: 80

Pre Workout:
1 scoop ON Gold Standard Cake Batter Whey (120 cals)
3 Chik-Fil-A Nuggets (110 Cals)
Calories: 230

Post Workout:
1 scoop ON Gold Standard Cake Batter Whey (120 cals)
4 Strawberries and 1/2 a Banana (100 cals)
6 Ounces Skim Milk (65 Cals)
Calories: 285

Dinner:
Chicken Breast Whole Wheat Pasta
Calories: 350

PreSleep:
ON Casein Cookies n Cream (120 cals)
Calories: 120

Total: 1860

--------------------------------------------------------------------------------

Workout
Back with Cardio after

Deadlift
Bar x 15
135 x 10
185 x 8
225 x 6
245 x 5(Personal Record, had more in me too)

Hammer Strength Iso Lateral High Row
Weights are for both sides combined. I do 1 side at a time, rather than both.
140 x 10
180 x 10
220 x 10
270 x 9

Assisted pullups
70 x 10
45 x 10
40 x 7.5

Lat Pulldown
120 x 10
130 x 10
150 x 8

Hyperextensions
25 x 15
45 x 15
45 x 15

Low row DropSets
140 x 8
120 x 8
100 x 8
85 x 10
70 x 10 (held the negative for 20 seconds)

Cardio
Eliptical 20:00 and did 3.71 Miles. Kept a slower pace, but still fairly fast.

[ShayZ]

Feeling Great! Strength was THROUGH THE ROOF TODAY! I don't know where it came from. I usually struggle a bit to put the 60's up when I do Dumbbell shoulder press, but today it went up SUPER easy, and I stopped at 10 (a Personal record) but felt I could've easily gone 12 reps.

Diet

Breakfast:
2 tbsp Smuckers Natural Peant Butter (200 Cals)
2 Tbsp Smuckers Sugar Free Jelly (15 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
1 Scoop ON Whey Cake Battery (120 cals)
Calories: 435

Lunch:
Some Chicken Tikha with Roti
Calories: 350 Roughly, It was a small portion

Lunch 2:
12 Count Chik-Fil-A Nuggets (400 cals)
4 Ketchup Packets (40 cals)
Calories: 440

Pre Workout:
4.5 Ounces Beef Jerkey (120 Cals)
2 Ounces Chicken breast (75 Cals)
Calories: 195

Post Workout/Dinner:
3 Ounces of Turkey Sliced Deli Meat (90 Cals)
1 Slice Whole Wheat Double Fiber Bread (50 cals)
1 Scoop ON Whey Gold Standard Cake Batter Whey (120 Cals)
Calories:260

Presleep:
1 Scoop ON Casein Cookies n Cream (120 cals)
Calories: 120

Total: 1800

--------------------------------------------------------------------------------

Workout
Today was Shoulders/Cardio. Played Basketball for about an hour. Got a really good solid sweat going.

DB Shoulder Press
30 x 12
45 x 10
50 x 10
55 x 8
60 x 10 (Personal Record, could've EASILY done 12) I'm going for 65 next week!

Side Raises
15 x 15
20 x 12

Front Raises
25 x 10
30 x 10
35 x 10

Hammer Strength Iso Lateral Shoulder press
Drop Sets, no rest cept to remove the plates.
230 x 10 (Cranked the weight up by 20 for each set today, felt good)
180 x 10
130 x 12

[ShayZ]

Well, I forgot to bring my old log, so I didn't know what weights or excercises I usually do lol. So My bicep workout was a little weird/weights weren't done at their proper potential.

Diet

Breakfast:
2 tbsp Smuckers Natural Peant Butter (200 Cals)
2 Tbsp Smuckers Sugar Free Jelly (15 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
1 Scoop ON Whey Cake Batter (120 cals)
Calories: 435

Lunch:
1/2 Chipotle Chicken Burrito Bowl, no sour cream or guac. (Double Chicken)
Calories: 400

Pre Workout:
1 Scoop ON Cake Batter Whey (120 cals)
1 Serving Beef jerkey (80 cals)
Calories: 200

Post Workout:
1 Scoop ON HydroWhey Chocolate (140 cals)
8 Ounces Skim Milk (80 cals)
Calories: 220

Dinner:
The other 1/2 of my Chipotle Chicken Burrito Bowl (Double Chicken)
Calories: 400

Skipping the Casein cause I ate dinner an hour ago.

Total: 1655

--------------------------------------------------------------------------------

Workout
Biceps/Cardio

DB Hammer Curls
20 x 12
30 x 10
35 x 8
35 x 8
40 x 5

Seated Alternating DB Curls
25 x 10
30 x 10
35 x 10

EZ Bar Concentration Curl Seated
50 x 12
60 x 10
70 x 10
80 x 7

Played 6 games of pickup basketball. Won all 6. Played for about 1.5 hours. Was damn fun, never won 6 in a row before.

[ShayZ]

Well Saturday and Sunday I did Cardio, but Sunday and today diet messed up a LITTLE...

Sunday my workout partner had his going away party. hes going to Basic training for 9 weeks. So for lunch we got Chinese. I only ate the Chicken and Brocolli, no rice. But then someone got the idea (wasnt me) to go to brusters for Icecream. God Ice cream... I had a single Waffle Cone... Solid 1000 calories probably... Then Dinner we went to Taco Mac. I got the 10 wings with fries. Ate 7 wings and half my fries. So a little bad there.

Today I did ok. Breakfast was the nromal PBnJ with Whey protein. But we had an etiquette dinner for my night class at school. So I didnt eat anything till 7 PM. It wasnt a heavy dinner, except for dessert... Cheesecake, OMG. So I ate it all of course.... I still doubt I pushed more than 2k or so today cause yea, just no way.... Maybe 2200.

Strength was UP AGAIN today! Numerous Personal Records for chest which I had stalled out a bit on! Woohoo! Last week I had PR's and thought it was a fluke, but they continued today! YAY!

--------------------------------------------------------------------------------

Workout
Chest/ 1 hour of Basketball

Dumbbell Chest Press
45 x 10
60 x 10
65 x 10
70 x 12 (Personal Record by 3 reps! We're going for 75 next week!)

Incline DB Bench
Bench first
115 x 12
50 x 10
55 x 10
60 x 9.5 (Personal record by 3.5 reps!)

Dumbbell Flys
25 x 10
30 x 10
35 x 10

Machine Pec Fly DropSets
175 x 10
145 x 8
115 x 8

Chest Press Machine Dropsets
150 x 10
120 x 6.5
90 x 7.5

1 Hour or so of basketball.

[ShayZ]

No Personal Records today but legs felt great overall and I tied a PR if that counts

Diet

Breakfast:
2 tbsp Smuckers Natural Peant Butter (200 Cals)
2 Tbsp Smuckers Sugar Free Jelly (15 cals)
2 Slices Whole wheat Double Fiber Bread (100 Cals)
1 Scoop ON Whey Cake Batter (120 cals)
Calories: 435

Lunch:
Tuna Lunch Kit (200 Cals)
Calories: 200

Lunch 2/Preworkout:
Ok I went to Chipotle last week, and ha the Burrito Bowl. Decided to make one at home. My parents use to own a Mexican restaurant so my mexican food skills are upto par and this tasted like an almost exact replica.
I used Chicken Breast, Black Beans, 1/8 Cup of Whole Grain Brown Rice, some shredded cheese, onions, hot sauce, lettuce, tomatoes.
Pics dont do the taste justice, ah well.
Calories: 350ish

http://forum.bodybuilding.com/attachment.php?attachmentid=2425091&stc=1&d=1272427260

http://forum.bodybuilding.com/attachment.php?attachmentid=2425111&stc=1&d=1272427306

Post Workout:
1 scoop ON Cake Batter Whey (120 Cals)
8 Ounces Skim Milk (80 cals)
Calories: 200

Dinner: Ate a Burrito Bowl again
Calories: 350ish

Snack:
Got these Frootia Bars (100 cals)
Calories: 100

Presleep:
ON Casein Coookies and Cream Scoop (120 Cals)
Calories: 120

Total: 1755

--------------------------------------------------------------------------------

Workout
Today was Legs/Cardio

Back Squat to Parallel
Bar x 15
135 x 12
155 x 8
185 x 8
205 x 5

Leg press - Essentially to the safety bar and back up. The final safety, the one where it drops to if you can't get it up at all.
4 Plates x 10
6 Plates x 10
8 Plates x 10

Seated Calf Raise
135 x 15
180 x 15
225 x 15

Hip Abductor
240 x 12
270 x 12
305 x 12

Hip Adductor
240 x 12
270 x 12
305 x 12

Leg Extension
240 x 12
270 x 12
285 x 12

Played Basketball for about an hour. Didn't get the normal good sweat I wanted, but meh.

[cawiau]

Good progress so far bro!

[ShayZ]

Good progress so far bro!

Just trying to keep up with you man :)

No real update today. Ate around 1800 cals. Did the same shoulder workout as last week... Attempted thr 65 lb DB Press and failed...

60's went up easy. Then I picked the 65's up and I swear I felt the whole gym was staring at me. It got me so nervous since I have never lifted 65's before. The pressure got to me, and I barely even moved it, not even close. It was just a **** ton of pressure. I really believe atleast 5 sets of eyes were on me =/

I know 65 isnt that much but you rarely if ever see a guy my size doing a 65 lb DB Shoulder press at the gym I go to so I guess thats why I got all the stares.

Then I went and did basketball for Cardio. Absolutly killed it by first 4 games. Lead my team in points all 4, then I got tired and just sucked my 5th game and decided to go home plus at that point I was STARVING! Got home and ate like a horse, prob 500 cals for dinner, thats a horse for me lol.

Overall strength felt good, weight still stagnant around 172.5-173ish. Id like to get below 170 in the next 2.5 weeks.

[MsTropix]

Hey Shay- Been a while since we touched base. I hope you plan tp lay catch up with your thread. Dont give up- we are over the hump OBF will snowball from here on out. Stay on your toes, ok?

REPPED and Rated your thread.

[MsTropix]

Hi ShayZ, It looks like the last activity in your thread was when I was here last over two weeks ago? I hope you get fired up again and keep your thread going. Great job in OBF.

[ShayZ]

Hi ShayZ, It looks like the last activity in your thread was when I was here last over two weeks ago? I hope you get fired up again and keep your thread going. Great job in OBF.

Im still banging it out. Ive just got 3 other logs running, and those are kind of more important for updates. But all my lifts have shot up since I started this log :)

thanks for checking in, reps on recharge!