~ AMillane7's MASS Log ~

[AMillane7]

Horrible Night, even worse hangover. Ate less than 2k cals today, really mad at myself. Going to sleep well tonight and get back at it tomorrow with Deadlifts and back day.

[AMillane7]

Food http://fitday.com/fitness/PublicJour...wner=AMillane7

~ Workout - Back, Bi ~

~ Nutrition ~

~ 32oz Water
~ ON Ginger Bread Whey
~ Gatorade, Creatine Mono, Glutamine

~Back~

Deadlift
135x10, 185x10, 225x10, 245x8, 265x6, 285x4, 225x10

Lat Pull
130x10, 140x8, 145x6

DB Row
50s x10, 55s x8, 60s x6

~Bi~

DB Curl
25s x10, 30s x8, 35s x6, 30s x8

Had to cut out some extra bicep work, as well as pullups as i only had 25 mins to get to dinner before dining hall closed. Monster DL session! (compared to previous) Max since being sick = 275, today 285x4.

[scrmnws6]

If its one thing I hate about my workouts is being rushed. I just hate the feeling that I 'have' to finish before a certain time. As someone here once said, 'I like going to the gym because that's one of the few places where I can be selfish and worry about it'.

Sometime though I find it if I only have 45 minutes, my intensity is out of this world because Im trying to fit it all in there and end up supersetting everything.

Nice DL#'s. My deadlifts are on Thursday, Im going to start adding more weight to them.

The lat pull downs, are those on the machine cable pull down?

[AMillane7]

yeah machine cable, i usually do more but this machine felt odd. and yes, being rushed sucks! but if i have to choose between 15 mins extra workout or dinner, i'd have to choose eating!

[AMillane7]

Food http://fitday.com/fitness/PublicJour...wner=AMillane7

~ Workout - Chest, Tri ~

~ Nutrition ~

~ 32oz Water
~ ON Ginger Bread Whey
~ Gatorade, Creatine Mono, Glutamine

~Chest~

DB Incline Bench
50s x12, 55s x10, 60s x8, 65s x8

DB Fly
20s x15, 25s x12, 25s x12, 30s x10

Dips
10, 10, 10

~Tri~

BB Close Grip Bench
45x10, 95x10, 105x8, 115x8, 125x6

Overhead DB Raise
45x10, 50x10, 55x8, 60x6

Felt a good pump after this one. Still very sore from DL's yesterday, totally worth the DOMS

[AMillane7]

Mudvayne - Happy?

[bwelch1985]

Deads are looking really strong dude...wat r your macros?

[AMillane7]

Deads are looking really strong dude...wat r your macros?

it varies, but take a look at my fitday reports for best examples! gives graphs on macros

[AMillane7]

Food http://fitday.com/fitness/PublicJour...wner=AMillane7

~ Workout - Lagging Arms ~

~ Nutrition ~

~ 32oz Water
~ Gatorade, Creatine Mono, Glutamine


DB Hammer Curl
25s x12, 30s x10, 35s x8

DB Behind Back Curl
45s x12, 50s x10, 55s x10

DB Curl
30s x10, 35s x8-drop to 25s x12

Arm Roll
3 Sets to failure

Had some time, and arms were only part still not sore. After getting all the heavy compounds I figured I could take a day off, or just work the lagging parts. (I hate sitting around)

[AMillane7]

Food http://fitday.com/fitness/PublicJour...wner=AMillane7

~ Workout - Legs ~

~ Nutrition ~

~ 32oz Water
~ ON Ginger Bread Whey
~ Gatorade, Glutamine, Creatine Mono


Squat
135x12, 185x12, 205x10, 225x8, 245x6

Front Squat
135x10, 145x10, 155x1o, 165x1o

Hack Squat
180x10*

Lunges
35s x10*

Leg Curl
85x12, 85x12, 100x10, 100x10

*Did not finish due to sharp pains.

All in all it felt like a productive day/workout. May take tomorrow off and sleep, as I have had 7 hours combined yesterday/today

[bwelch1985]

nice fronts..im jealous...

I bet that ginger bread protein is uhhh...delicious??...

[AMillane7]

nice fronts..im jealous...

I bet that ginger bread protein is uhhh...delicious??...

Lol i love my fronts more than my reg squats..form is much cleaner

As for gingerbread protein...its actually not too bad

http://forum.bodybuilding.com/showth...hp?t=110144091
^^My review of it

[ryan6966]

sup broski
stopped in to see your journal, strong numbers
cehck mine out

[AMillane7]

Food http://fitday.com/fitness/PublicJour...wner=AMillane7

~ Workout - Shoulders ~

~ Nutrition ~

~ 32oz Water
~ ON Ginger Bread Whey
~ Gatorade, Glutamine, Creatine Mono


DB Shoulder Press
45s x12, 50s x10, 55s x8, 60s x6, 40s x12

Side Lat Raise
15s x12, 20s x10, 20s x10

Front Lat Raise
20s x12, 25s x10, 25s x8

Shrugs
75s x 10, 10, 10

Felt like i hit them good today, compact workout. Dinner time now

[scrmnws6]

Nice workout man.

I just switched my routine up a bit to focus on muscle contractions and form. m seeing some good change though in the mirror.

[AMillane7]

Nice workout man.

I just switched my routine up a bit to focus on muscle contractions and form. m seeing some good change though in the mirror.

mirror > scale

form is truely underrated still, and i hope that you routine keeps working for you, as youve made good progress so far!

[AMillane7]

http://fitday.com/fitness/PublicJour...wner=AMillane7

I was wondering if someone could do a quick check of my intake/macros and give any input on improvements i could make

thanks for any help

edit - i normally have more meat and no sugar cereal but it was my weekly dessert

[AMillane7]

Took today off to relax, and get some schoolwork done Back/Bi tomorrow

Foodhttp://fitday.com/fitness/PublicJour...wner=AMillane7

[bwelch1985]

mirror > scale

form is truely underrated still, and i hope that you routine keeps working for you, as youve made good progress so far!

Truer words never spoken...

[AMillane7]

Truer words never spoken...

Thank you

But as for recently..I have lost tons of sleep with college work and sickness. Decided to take my first week off in 4 months, rather than bury myself in the ground with another week of training. I ran 2 miles yesterday and surprisingly had DOMS in my legs and obliques, odd since i run a lot already..

[AMillane7]

Food http://fitday.com/fitness/PublicJour...wner=AMillane7

~ Workout - Chest ~

~ Nutrition ~

~ 32oz Water
~ ON Ginger Bread Whey
~ Gatorade, Glutamine, Creatine Mono


BB Incline Bench
95x12, 115x12, 135x10

BB Bench Press
175x8, 185x6, 185x5

DB Press
55s x10, 60s x8, 65s x6

Flys
25s x 10, 10, 10

Did this all early AM, very difficult workout considering weight and volume...definitely not the way I wanted to come back after a week off. Will make sure to hydrate and hit the weights tomorrow with deadlifts.

(Didn't use fitday on my week off..ate a ton, very clean, high protein Loving my unlimited meal plan at school.

[scrmnws6]

Its gotta be a good feeling getting back into the gym after a week off.

Im switching my workout days... this week it will be Sunday through Thursday with Friday off, and then next week it will be Saturday through Thursday with Friday off. Seems that everyone wants to go out on Friday's, and since it's still somewhat nice out, thougth I'd enjoy this weather before the depressing Chicago winters roll into town.

[AMillane7]

Its gotta be a good feeling getting back into the gym after a week off.

Im switching my workout days... this week it will be Sunday through Thursday with Friday off, and then next week it will be Saturday through Thursday with Friday off. Seems that everyone wants to go out on Friday's, and since it's still somewhat nice out, thougth I'd enjoy this weather before the depressing Chicago winters roll into town.

The weather here has been great as well! However, insomnia proved to get me once again. I spent all day studying (and eating, of course ) and when it came time to sleep, i couldnt get any...2 hours out of the last 24. (One in math class lol) Not going to kill myself with the deads today when sick, so just gonna eat once more (3,400 cals so far) and go to bed.

[AMillane7]

Food http://fitday.com/fitness/PublicJour...wner=AMillane7

~ Workout - Back ~

~ Nutrition ~

~ 32oz Propel
~ ON Ginger Bread Whey
~ Gatorade, Glutamine, Creatine Mono
~ Gakic Sample Pre Workout


Deadlift
135x12, 225x12, 305x3, 325x1, 225x8, 245x6

Lat Pull
135x 12, 150x10, 160x8

Row
100x12, 110x10, 120x8, 130x6, 140x4

Got my new max on deadlifts today

[XanderMander]

Nice pulling breh. Good to see that strength coming back!

[AMillane7]

Nice pulling breh. Good to see that strength coming back!

Thanks! It feels good to see my strength and energy coming back...I can actually feel better everyday when i wake up in the morning, and throughout the day!

[AMillane7]

College Life is taking its toll. With job training and scheduling and lack of sleep, i've been feeling like crap again. However, ive been eating really solid so far.

Food
http://fitday.com/fitness/PublicJour...wner=AMillane7

Probably going to get a quick shoulder workout in today between meals, and get to bed early

[AMillane7]

Food http://fitday.com/fitness/PublicJour...wner=AMillane7

~ Workout - Shoulders ~

~ Nutrition ~

~ 32oz Water
~ ON Ginger Bread Whey
~ Gatorade, Glutamine, Creatine Mono


DB Shoulder Press
45s x12, 50s x10, 55s x8, 60s x6,

Side Lat Raise
15s x12, 10, 10

Front Lat Raise
15s x 10, 10, 8

Curls
30s x10, 10, 8, 8

Had left curls out during back workout, so went for it. Felt energized during the workout, got a GREAT pump. Surprising, considering I was barely awake ten minutes prior, and had very little caffiene oh well, i'll take it

Also, if you could critique my diet i'd be much obliged! I plan to eat dinner now, and one more meal, and a casein shake before bed. Thanks to all for any help!

[AMillane7]

Food http://fitday.com/fitness/PublicJour...wner=AMillane7

~ Workout - Legs ~

~ Nutrition ~

~ Superpump 250 Sample
~ 32oz Water
~ ON Ginger Bread Whey
~ Gatorade, Glutamine, Creatine Mono


Squat
135x20, 145x20, 225x10, 8, 6, 4, 2

Front Squat
135x10, 155x10, 175x8

Leg Press
300x15, 390x12, 480x5

Lunges
30s x20, 35s x16, 40s x12, 45s x8

~ Have decided to add hamstring and calves to my back workout, as this workout leaves me with little energy for this. SP250 gave me a great boost but also a stomachache. (As expected ) Could barely walk down the hill to my dorm Headed off to a big dinner now.

[AMillane7]

Wow..the doms is brutal today. Planning 40 mins of active recovery cardio and stretching, sleeping plenty tonight as well.

Will post foods later