This journal will not only be about reaching my ideal physique. This journal will display my attempt to get my life back on track. For the past 2 years my Mom and I have been homeless. We would go from house to house. Staying with different family and friends. I was forced to withdraw from school and remained out of school for 6 months before I enrolled into independent studies. I would go to school on Mondays for 2 hours. We now luckily have our own apartment and I will hopefully be going back to school in September but only if I make up all of my missing credits. I'm hoping that this log will help me stay focused not only on my fitness goals, but my overall life goals.
Goals
Reach 10-15% body fat
Maintain and maybe gain strength
Do as much work in independent studies as possible
Take college classes to make up missing credits
Overcome paranoia and obsessive nature toward dieting
Do something about my clinical depression and get my life back
Read up on PUA's
Accomplishments
Losing 94 pounds in 10 months
Body Building
Stats as of 05/03/2009
Height: 5'8 1/4
Weight: 184 Pounds
Body Fat Percentage: 26.6%
Routine:
I'm currently on Iron Addicts Simple Power Based Routine. I am working hard to make sure my form is correct. So the routine is sort of at a stand still at the moment.
Squat 3 x 5
Incline Glute/Ham Raises 3 x 10
Bent Row 4 x 6
Dumbbell Curl 3 x 8
Calf Raises 3 x 15
Wednesday
DB Bench Press 3 x 5
Incline Dumbbell Bench Press 4 x 8
Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10
Friday
Deadlifts 3 x 5
Leg press 2 x 10
Llat pull-down 4 x 6
Dumbbell Curl 3 x 8
Calf Raises 3 x 15
Monday
Incline bench press 3 x 5
Dumbbell Bench Press 4 x 8
Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10 Monday
Cardio will be done first thing in the morning, 5-6 days a week, on an empty stomach. Well, I'll be sippin my Xtend. HIIT will be done twice a week, for ten minute sessions.
Diet:
Meal #1
1/2 cup Oatmeal - 150 calories
1 cup Reduced Fat Milk - 130 calories
3 Whole Eggs - 210 calories
1/2 cup Spinach
Total daily calorie intake - 2000 calories
Total daily calorie intake on lifting days - 2500
My meal plan will basically look like this. Each meal will be about 500 calories following these macro guidelines but meals will vary. My main carb source is oatmeal. I have about 3-4 bowls of oatmeal a day.
Supplements:
Scivation Xtend
PrimaForce Creatine Mono
PrimaForce Beta-Alanine
NOW Taurine Powder
NOW ADAM Multi-Vitamin
Spring Valley Fish oil
Spring Valley Glucosamine Chondroitin
School
I left school in the 10th grade right before the year was over. So I basically lost all of my credit from second semester. So now I have to make all of that up before I start Senior year at my new school. The way I see it, Senior year at a new High School is either going to be awesome, or suck really hard.
State of Mind
Over the past few years I have slowly crept into what seems to be clinical depression. I am constantly on auto-pilot. I fade in and out of reality. Its a very strange feeling and it's very hard to describe. It has left me incredible apathetic.
Since I have began dieting I have developed and obsessive nature towards it. If anything in my diet does not go as planned I feel incredibly guilty and disappointed, sometimes almost to the point of tears. For example, if my next meal was supposed to be a bowl of oatmeal, peanut butter, eggs, and I ran out of peanut butter and had to eat almonds instead, even if the macros were exactly the same I would still be overwhelmed with guilt and disappointment. Another example. Lets say again my next meal was supposed to be oatmeal, peanut butter, eggs, and I go over to my friends house and have a bowl of oatmeal, peanut butter, and eggs. The fact that I did not have it from my supply of food will make me feel guilty and disappointed. The only way around it is if I actually take my own oatmeal, peanut butter, and eggs. I never do if my friend has the food but I still should not feel this way and it is something I am hoping to fix. I also need to learn to enjoy my cheat meals instead of feeling terrible
Progress
I will be grading my progress every week between a score of 1-10. I will also hopefully be posting progress pics.
That was my best try at a straight face
I could not for the life of me keep me arms level!!
__________________
R.I.P. Frvrmuscle
http://forum.bodybuilding.com/showthread.php?t=119364101 - My log
"We are unique, gentlemen, in that we create ourselves. Through long years of rigorous training, sacrifice, denial, pain, we forge our bodies in the fire of our will." ~ Han
I wish you the best of luck bro! You can do it, just stay focused !!
Thanks Bro! Team Bondons FTW!!!
__________________
R.I.P. Frvrmuscle
http://forum.bodybuilding.com/showthread.php?t=119364101 - My log
"We are unique, gentlemen, in that we create ourselves. Through long years of rigorous training, sacrifice, denial, pain, we forge our bodies in the fire of our will." ~ Han
Good day at the gym today. I think I'm starting to get my squat form down and I have found a calorie intake that doesn't zap me of all energy in the gym. I forgot my camera at home, so I couldn't record my form. Yes mad. I recovered well from Yesterdays accidental good morning over the bathroom sink. Considering it destroyed my back for the day. All in all it's been a good day. Plus the log is looking pretty sexy now, so I'm stoked. Thanks WinterWolf/Mule and TkOliTk for the journal layout!
Iron Addicts S.P.B.R. Squat Day
LT: Last time
TT: This time
Blue: PR
Barbell Squat
LT: N/A
TT: 155 x 5, 155 x 5, 175 x 5
Still working on proper form. If only I knew what that is.
Incline Glute/Ham Raises
LT: BW x 10, BW x 10, BW x 10
TT: BW x 10, BW x 10, BW x 10
Bent Row
LT: 125 x 6, 125 x 6, 125 x 6, 125 x 6
TT: 125 x 6, 125 x 6, 125 x 6, 125 x 6
Dumbbell Curl
LT: 25 x 8, 25 x 8, 25 x 8
TT: 25 x 8, 25 x 8, 25 x 8
Standing Calf Raises
LT: 105 x 15, 105 x 15, 105 x 15
TT: 105 x 15, 105 x 15, 105 x 15
__________________
R.I.P. Frvrmuscle
http://forum.bodybuilding.com/showthread.php?t=119364101 - My log
"We are unique, gentlemen, in that we create ourselves. Through long years of rigorous training, sacrifice, denial, pain, we forge our bodies in the fire of our will." ~ Han
Woke up this morning, mixed two scoops of Xtend in my shaker and walked to the High School I'm going to be going to. Turned around and walked back home. Took about forty-minutes back and forth. I think I'm going to stick with morning cardio. I never really liked doing cardio after lifting. It was so boring. At least this way I get out a little.
__________________
R.I.P. Frvrmuscle
http://forum.bodybuilding.com/showthread.php?t=119364101 - My log
"We are unique, gentlemen, in that we create ourselves. Through long years of rigorous training, sacrifice, denial, pain, we forge our bodies in the fire of our will." ~ Han
http://forum.bodybuilding.com/showthread.php?t=119364101 - My log
"We are unique, gentlemen, in that we create ourselves. Through long years of rigorous training, sacrifice, denial, pain, we forge our bodies in the fire of our will." ~ Han
Only got 7 hours of sleep last night. Could explain why I didn't have much energy. FUUUUUUUU!!!! I felt like taking a nap half way through. Also went to Costco today. Got some shrimp and cottage cheese to add to me proteinz collection. Oh and my order from BB.com came in.
(From left to right)
90 Servings Apple Xtend, 90 Servings Watermelon Xtend, PrimaForce Creaform, PrimaForce Beta-Alanine, two bottles of NOW ADAM, NOW taurine, Spring Valley Fish-Oil, and Spring Valley Glucosamine Chondroitin.
Iron Addicts S.P.B.R.
Flat Bench Day
LT: Last time
TT: This time Blue: PR
DB Bench Press
LT: 55 x 5, 55 x 5, 60 x 5 TT:60 x 5, 60 x 5, 60 x 5
Incline Dumbbell Bench Press
LT: 50 x 8, 50 x 8, 50 x 8, 50 x 8 TT: 50 x 8, 50 x 8, 50 x 7, 45 x 8
Started to feel really tired at this point.
Dumbbell Shoulder Press
LT: 25 x 8, 30 x 8, 30 x 8 TT: 30 x 8, 35 x 8, 30 x 8
Skull Crushers
LT: 30 x 10, 30 x 10, 30 x 10 TT:40 x 10, 40 x 10, 40 x 10
I'm pretty sure my EZ-bar weighs 20 pounds.
Ab work
LT: 115 x 10, 115 x 10, 115 x 10 TT: 115 x 10, 115 x 10, 115 x 10
__________________
R.I.P. Frvrmuscle
http://forum.bodybuilding.com/showthread.php?t=119364101 - My log
"We are unique, gentlemen, in that we create ourselves. Through long years of rigorous training, sacrifice, denial, pain, we forge our bodies in the fire of our will." ~ Han
1/2 cup oatmeal
3/4 cup reduced fat milk
1 cup cottage cheese
450 calories
My diet today was sketchy really. Not enough EFA's to satisfy my conscious. I am disappoint.
Looking over my diet today I realized I was actually eating a lot more than I thought I was. On training days I was eating upwards of 2,700-2,800 calories a day and on off days I was eating 2,200-2,300 calories a day. I am slightly impressed with my metabolism. Weight loss has been a consistent 1 pound every week, as planned. I am growing impatient however. I am dropping my calories to what I thought they were in the first place. 2,000 on off days, 2,500 lifting days. Since I am only going to be doing HIIT twice a week now I am not going to be burning as many calories as I use to. So the weight loss should still be around a pound a week.
__________________
R.I.P. Frvrmuscle
http://forum.bodybuilding.com/showthread.php?t=119364101 - My log
"We are unique, gentlemen, in that we create ourselves. Through long years of rigorous training, sacrifice, denial, pain, we forge our bodies in the fire of our will." ~ Han
Good day at the gym today. Energy and strength were both good. Well... as good as it gets. Still working on my deadlift form. It still feels like the bar is getting stuck on my shin, below the knee, instead of sliding up smoothly. It makes the movement a little uneasy. I am also over-extending the lockout a little to much. Have to work on that.
Post workout meal- Cottage cheese, oatmeal, and peanut butter
Iron Addicts S.P.B.R. Deadlift Day
LT: Last time
TT: This time Blue: PR
Deadlifts
LT: NA TT: 185 x 5, 185 x 5, 185 x 5
Leg press
LT: NA TT: 360 x 10, 360 x 10
Lat pull-down
LT: NA TT: 85 x 6, 85 x 6, 85 x 6, 85 x 6
Dumbbell Curl
LT: NA TT: 30 x 8, 30 x 8, 30 x 8
Standing Calf Raises
LT: NA TT: 120 x 15, 120 x 15, 120 x 15
__________________
R.I.P. Frvrmuscle
http://forum.bodybuilding.com/showthread.php?t=119364101 - My log
"We are unique, gentlemen, in that we create ourselves. Through long years of rigorous training, sacrifice, denial, pain, we forge our bodies in the fire of our will." ~ Han
Not bad bro, your dead form doesn't look too bad, your back looks fairly solid, I think you would benefit more if you squatted down lower, your butts way to high in the air I think. Good to see your on this routine bro, good way to build up some solid power ! Keep at it!
Not bad bro, your dead form doesn't look too bad, your back looks fairly solid, I think you would benefit more if you squatted down lower, your butts way to high in the air I think. Good to see your on this routine bro, good way to build up some solid power ! Keep at it!
I was doing that at first, until I downloaded the starting strength DVD and heard Rippetoe say not to lower the ass, but raise the chest.
I'm having problems with my foot placement, lockout, and the shins problem. Also hamstring and hip flexibility is an issue with me. I just started stretching to hopefully fix the problem.
I agree, this routine is awesome. It's just taking me so long to perfect my form. Its getting annoying. lol. I just wish I could walk into the gym, grip it and rip it.
__________________
R.I.P. Frvrmuscle
http://forum.bodybuilding.com/showthread.php?t=119364101 - My log
"We are unique, gentlemen, in that we create ourselves. Through long years of rigorous training, sacrifice, denial, pain, we forge our bodies in the fire of our will." ~ Han
Diet was terrible today. I was at my friends most of the day and he doesn't exactly share my thoughts on diet and nutrition. So I stocked up on protein bars and RTDs.
__________________
R.I.P. Frvrmuscle
http://forum.bodybuilding.com/showthread.php?t=119364101 - My log
"We are unique, gentlemen, in that we create ourselves. Through long years of rigorous training, sacrifice, denial, pain, we forge our bodies in the fire of our will." ~ Han
Weighed in today at 183 on the dot. I was Pleasantly surprised. 5 more pounds untill I reach my 100 pound goal.
I also finish all of my homework from the past two weeks today and picked out my classes for college.
Today was my scheduled cheat day. We went to an Armenian place. I had the chicken kebob with some white rice, and humus. Then we went to Coldstone and I had the chocolate devotion. It was a small.
Diet 05/10/2009
3 Eggs
1/2 Cup oatmeal
1 Cup milk
500 calories
1/2 Cup Oatmeal
3/4 Cup Milk
3/4 Cup Cottage Cheese
1 Tbsp Peanut Butter
500 calories
1 Protein Bar
170 calories
Cheat Meal
800-1300 calories
Total daily calorie intake - 2000-2300
__________________
R.I.P. Frvrmuscle
http://forum.bodybuilding.com/showthread.php?t=119364101 - My log
"We are unique, gentlemen, in that we create ourselves. Through long years of rigorous training, sacrifice, denial, pain, we forge our bodies in the fire of our will." ~ Han
05/11/2009 Good day in the gym today. Lots of energy and strength is climbing up. It's funny how a bad day at home makes a good day at the gym.
Also started taking creatine, beta-alanine, and taurine today. Taurine really knocked me out. I'll be taking that before bed from now on. I'll be taking two grams of beta-alanine twice a day. 5 grams of creatine in the morning and post workout. Another 5 grams on off days.
Iron Addicts S.P.B.R. Incline Bench Day
LT: Last time
TT: This time Blue: PR
Incline DB Bench Press
LT: 50 x 5, 50 x 5, 50 x 5 TT:55 x 5, 55 x 5, 55 x 5
Dumbbell Bench Press
LT: 50 x 8, 50 x 8, 50 x 8, 50 x 8 TT: 55 x 8, 55 x 8, 55 x 8, 55 x 8
Dumbbell Shoulder Press
LT: 30 x 8, 35 x 8, 30 x 8 TT:35 x 8, 35 x 8, 35 x 8
Tricep pushdowns
LT: 50 x 10, 50 x 10, 50 x 10 TT: 57 x 10, 57 x 10, 57 x 10
Ab Crunch Machine
LT: 10 x 10, 10 x 10, 10 x 10 TT:30 x 10, 30 x 10, 30 x 10
Diet 05/11/2009
1/2 Cup Oatmeal
1 Cup 2% Milk
3 Eggs
500 Calories
2 Protein Bars
400 Calories
1/2 Cup Oatmeal
3/4 Cup 2% Milk
3/4 Cup Cottage Cheese
1 Tbsp Peanut Butter
500 Calories
1/2 Cup Oatmeal
3/4 Cup 2% Milk
6 oz Chicken Breast
1 Tbsp Peanut Butter
500 Calories
2 Protein Bars
400 Calories
Total daily calorie intake = 2300 calories
Diet was o.k. today. To many protein bars and not enough calories. I didn't have time to pack a lunch before I went bowling.
__________________
R.I.P. Frvrmuscle
http://forum.bodybuilding.com/showthread.php?t=119364101 - My log
"We are unique, gentlemen, in that we create ourselves. Through long years of rigorous training, sacrifice, denial, pain, we forge our bodies in the fire of our will." ~ Han
Diet was good today for the first time in a week! The chicken was so damn salty though, I could barley keep it down.
Just ordered 5 pounds of chocolate Myofusion. Really went over board on supps this time around. I feel kind of guilty.
__________________
R.I.P. Frvrmuscle
http://forum.bodybuilding.com/showthread.php?t=119364101 - My log
"We are unique, gentlemen, in that we create ourselves. Through long years of rigorous training, sacrifice, denial, pain, we forge our bodies in the fire of our will." ~ Han
Another good day at the gym. I'm just getting a little tired with my squat form. It seems like it's always wrong and until it's right I'm not going to go heavy. It's really affected my strength.
Me squatting 145. lol. I look so intense because my wrist felt like it was about to snap.
165 x 5 in the video
Iron Addicts S.P.B.R.
Squat Day
LT: Last time
TT: This time Blue: PR
Barbell Squat
LT: 155 x 5, 155 x 5, 175 x 5 TT: 145 x 5, 165 x 5, 165 x 5
Form is a bitch.
Incline Glute/Ham Raises
LT: BW x 10, BW x 10, BW x 10 TT:10 x 10, 25 x 10, 25 x 10
Bent Row
LT: 125 x 6, 125 x 6, 125 x 6, 125x 6 TT: 125 x 6, 125 x 6, 125 x 6, 125x 6
I feel weaker on these every week
Dumbbell Curl
LT: 30 x 8, 30 x 8, 30 x 8 TT: 30 x 8, 30 x 8, 30 x 8
Standing Calf Raises
LT: 120 x 15, 120 x 15, 120 x 15 TT: 120 x 15, 120 x 15, 120 x 15
Diet
1/2 Cup Oatmeal
1 Cup Milk
3 Eggs
500 calories
1/2 Cup Oatmeal
3/4 Cup Milk
1 Tbsp Peanut Butter
6 oz Chicken Breast
500 calories
1/2 Cup Oatmeal
3/4 Cup Milk
1 Tbsp Peanut Butter
3/4 Cup Cottage Cheese
500 calories
1/2 Cup Oatmeal
1 Cup Milk
1 Scoop Whey Protein
1 Tbsp Peanut Butter
Diet was perfect today. This is how it should be everyday.
__________________
R.I.P. Frvrmuscle
http://forum.bodybuilding.com/showthread.php?t=119364101 - My log
"We are unique, gentlemen, in that we create ourselves. Through long years of rigorous training, sacrifice, denial, pain, we forge our bodies in the fire of our will." ~ Han
1/2 Cup Oatmeal
3/4 Cup Milk
1 Tbsp Peanut Butter
6 oz Chicken
Total Daily Calorie intake = 2,000 calories
__________________
R.I.P. Frvrmuscle
http://forum.bodybuilding.com/showthread.php?t=119364101 - My log
"We are unique, gentlemen, in that we create ourselves. Through long years of rigorous training, sacrifice, denial, pain, we forge our bodies in the fire of our will." ~ Han
Good day at the gym. I've been feeling kind of lethargic lately. I thought it would follow me to the gym but the second I started working out I was fine. I'm worried that I've over-trained.... again. Probably from the 5 day HIIT sessions I was doing. If strength doesn't start climbing up or if energy drops I'll take the week off.... again.
Diet was good but I ran out of cottage cheese, my main source of protein. So I substituted with a couple protein bars and a scoop of MyoFusion.
Oh, and I got my MyoFusion today. I remember the samples tasting better but it still tastes pretty good. Better than ON.
Iron Addicts S.P.B.R.
Flat Bench Day
LT: Last time
TT: This time Blue: PR
DB Bench Press
LT: 60 x 5, 60 x 5, 60 x 5 TT: 60 x 5, 60 x 5, 65 x 5
Incline Dumbbell Bench Press
LT: 50 x 8, 50 x 8, 50 x 7, 45 x 8 TT: 50 x 8, 50 x 8, 50 x 8, 50 x 8
Barley got these in.
Dumbbell Shoulder Press
LT: 35 x 8, 35 x 8, 35 x 8 TT: 35 x 8, 35 x 8, 35 x 8
Skull Crushers
LT: 40 x 10, 40 x 10, 40 x 10 TT: 40 x 10, 40 x 10, 40 x 10
Ab work
LT: 30 x 10, 30 x 10, 30 x 10 TT: 30 x 10, 40 x 10, 40 x 10
Diet
1/2 Cup Oatmeal
1 Cup Milk
3 Eggs
1/2 Cup Oatmeal
3/4 Cup Milk
1 Tbsp Peanut Butter
3/4 Cup Cottage Cheese
http://forum.bodybuilding.com/showthread.php?t=119364101 - My log
"We are unique, gentlemen, in that we create ourselves. Through long years of rigorous training, sacrifice, denial, pain, we forge our bodies in the fire of our will." ~ Han
1/2 Cup Oatmeal
3/4 Cup Milk
1 Scoop Myofusion
1 Tbsp Peanut Butter
Total daily calorie intake = 2,000 calories
__________________
R.I.P. Frvrmuscle
http://forum.bodybuilding.com/showthread.php?t=119364101 - My log
"We are unique, gentlemen, in that we create ourselves. Through long years of rigorous training, sacrifice, denial, pain, we forge our bodies in the fire of our will." ~ Han
Today was a cheat day. Enjoyed it. I've decided to have a cheat day every 2 weeks. 1 week is to soon, 4 weeks is to long, and 3 weeks... well I just don't like the number 3.
Weighed in this morning at 181 pounds. Brings my total loss to 97 pounds. 3 More pounds until I reach my first real long term goal.
Finished all of my homework today. Will be taking tests and hopefully registering in College Classes tomorrow. I've chosen photography and sports nutrition. I hope to God the nutrition class is taught by an intelligent teacher.
Diet
1/2 Cup Oatmeal
3/4 Cup Milk
3 Eggs
1/2 Cup Oatmeal
1 Scoop Myofusion
1 Tbsp Peanut Butter
1/3 Cup Milk
http://forum.bodybuilding.com/showthread.php?t=119364101 - My log
"We are unique, gentlemen, in that we create ourselves. Through long years of rigorous training, sacrifice, denial, pain, we forge our bodies in the fire of our will." ~ Han
Thanks, haha. I didn't expect any comments in this journal. What a pleasant surprise.
__________________
R.I.P. Frvrmuscle
http://forum.bodybuilding.com/showthread.php?t=119364101 - My log
"We are unique, gentlemen, in that we create ourselves. Through long years of rigorous training, sacrifice, denial, pain, we forge our bodies in the fire of our will." ~ Han
Terrible day at the gym today. Terrible day all together. My deadlifts just don't feel right, my camera battery died before I started, and I had to cut my workout short. I couldn't go to Costco, so now I barley have any sources of protein. And I couldn't get a ride to college to enroll. What a worthless day.
I spent the whole workout deadlifting. Something just doesn't feel right.
Why can't I just do that?
Or this?
Iron Addicts S.P.B.R.
Deadlift Day
LT: Last time
TT: This time Blue: PR
Deadlifts
LT: 185 x 5, 185 x 5, 185 x 5 TT: 185 x 5, 185 x 5, 135 x 5, 185 x 3,185 x 3, 185 x 5, 185 x 5, 135 x 5
My form still feels off. It just doesn't feel natural.
Lat pull-down
LT: 85 x 6, 85 x 6, 85 x 6, 85 x 6 TT: 90 x 6, 90 x 6, 90 x 6, 90 x 6
http://forum.bodybuilding.com/showthread.php?t=119364101 - My log
"We are unique, gentlemen, in that we create ourselves. Through long years of rigorous training, sacrifice, denial, pain, we forge our bodies in the fire of our will." ~ Han
I was at my cousins house so I had to make the best with what I had.
Diet
1/2 Cup Oatmeal
3/4 Cup Milk
3 Eggs
2 Protein Bars
1/2 Cup Oatmeal
3/4 Cup Milk
3 Eggs
1/2 Cup Oatmeal
3/4 Cup Milk
3 Eggs
Total Daily Calorie Intake = 2,000 calories
__________________
R.I.P. Frvrmuscle
http://forum.bodybuilding.com/showthread.php?t=119364101 - My log
"We are unique, gentlemen, in that we create ourselves. Through long years of rigorous training, sacrifice, denial, pain, we forge our bodies in the fire of our will." ~ Han
2 Slices Whole Wheat Bread
5 oz Turkey Breast
1 Tbsp Peanut Butter
3/4 Cup Milk
__________________
R.I.P. Frvrmuscle
http://forum.bodybuilding.com/showthread.php?t=119364101 - My log
"We are unique, gentlemen, in that we create ourselves. Through long years of rigorous training, sacrifice, denial, pain, we forge our bodies in the fire of our will." ~ Han
Diet kind of sucked today. On the bright side I did finally discover the secret to making absolutely ****ing ridiculously delicious protein shakes....... ssooo goood.
Diet
4 Small chicken sandwiches wrapped in lavash
1/2 Cup Oatmeal
3/4 Cup Cottage Cheese
1 Tbsp Peanut Butter
3/4 Cup Milk
2 Scoop Myofusion
1/3 Cup Milk
2 Slices Whole Wheat Bread
4 Eggs
Total Daily Calorie Intake = 2,000 calories
__________________
R.I.P. Frvrmuscle
http://forum.bodybuilding.com/showthread.php?t=119364101 - My log
"We are unique, gentlemen, in that we create ourselves. Through long years of rigorous training, sacrifice, denial, pain, we forge our bodies in the fire of our will." ~ Han
Squats are so damn frustrating!! I'm still insecure about my form which makes it very hard to get motivated. Once squats were out of the way it was a great day in the gym as usual. I dropped the weight on Barbell Rows since I haven't made any improvements with them what so ever. I was doing them with my previous routine so I probably need to de-load.
Diet was good today. I came to the realization that there is no pallet friendly way to put carbs into a protein shake. So I'm just going to have a separate bowl of oatmeal with my post-workout shake.
Iron Addicts S.P.B.R.
Squat Day
LT: Last time
TT: This time Blue: PR
Barbell Squat
LT: 145 x 5, 165 x 5, 165 x 5 TT: 175 x 5, 175 x 5, 175 x 5
Incline Glute/Ham Raises
LT: 10 x 10, 25 x 10, 25 x 10 TT: 10 x 10, 25 x 10, 25 x 10
Bent Row
LT: 125 x 6, 125 x 6, 125 x 6, 125 x 6 TT: 125 x 5, 95 x 6, 95 x 6, 95 x 6
De-load
Dumbbell Curl
LT: 30 x 8, 30 x 8, 30 x 8 TT: 30 x 8, 30 x 8, 30 x 8
Standing Calf Raises
LT: 120 x 15, 120 x 15, 120 x 15 TT: 135 x 15, 135 x 15, 135 x 15
Diet
1/2 Cup Oatmeal
4 Eggs
3/4 Cup Milk
1/2 Cup Oatmeal
3/4 Cup Milk
1 Tbsp Peanut Butter
3/4 Cup Cottage Cheese
2 Scoops Chocolate Myofusion
2/3 Cup Milk
2 Slices Whole Wheat Bread
5 oz Turkey Breast
1 Tbsp Peanut Butter
3/4 Cup Milk
1/2 Cup Oatmeal
3/4 Cup Milk
1 Tbsp Peanut Butter
3/4 Cup Milk
Total Daily Calorie Intake = 2,500 calories
__________________
R.I.P. Frvrmuscle
http://forum.bodybuilding.com/showthread.php?t=119364101 - My log
"We are unique, gentlemen, in that we create ourselves. Through long years of rigorous training, sacrifice, denial, pain, we forge our bodies in the fire of our will." ~ Han
1/2 Cup Oatmeal
3/4 Cup Milk
1 Tbsp Peanut Butter
3/4 Cup Cottage Cheese
1 Scoops Chocolate Myofusion
1 Cup Milk
1/2 Cup Oatmeal
1 Tbsp Peanut Butter
2 Slices Whole Wheat Bread
5 oz Turkey Breast
Total Daily Calorie Intake = 1,800 calories
__________________
R.I.P. Frvrmuscle
http://forum.bodybuilding.com/showthread.php?t=119364101 - My log
"We are unique, gentlemen, in that we create ourselves. Through long years of rigorous training, sacrifice, denial, pain, we forge our bodies in the fire of our will." ~ Han
Linear Mode
