OBF Log-Anthony.b

[Anthony.b]

Little background information-
Been lifting for years, actually started dieting and taking it seriously 1 1/2 years ago. I was a big ole 145 lbs until I was 19, then grew to 175 or so last summer (avi pic), and topped out at 197 during winter 09-10.

I don't really weigh my meals, except for nuts/rice, or count calories, I just eat, see how my body reacts, and make changes. Meals consist of the following
Upon waking - Animal Cuts
Breakfast - 5 eggs, 1 cup oatmeal, 1 banana, Animal Pak, milk
Mid morning snack- 2-3 oz mixed nuts, apple
Lunch- 2 peanut butter sandwhiches, fish oil, 2nd animal cut for the day
Mid afternoon snack- 4-6 oz chicken, 1 cup rice
Pre workout- Animal Pump
Post workout- 1- 1 1/2 scoops myofusion
Dinner- Tuna/Chicken and 1-2 cups brown rice, some sort of veggies
Night snack- 2-3 spoonfuls of peanut butter, 2 oz mixed nuts.


Workouts- 5 day rotation
Chest/forearms
Back/Calves/Abs
Off
Shoulders/ Arms/forearms
Legs/Calves/Abs

Day 1 of log
DL
135 x 20
185 x 12
225 x 10
275 x 10
315 x 8
335 x 5

Lat Pulldown
150 x 10
160 x 10
170 x 10
180 x 10
190 x 8

Cable Row
150 x 12
180 x 10
210 x 10
230 x 8

Reverse DB fly
40 x 12
45 x 10
50 x 10

DB Row
80 x 10
105 x 10 x 2

Seated Calf
2 plate x 20
3 plate x 15
3 plate + 25 x 10
2 plate + 25 x 15
2 plate x 15

Standing Calf
195 x 20
225 x 15
240 x 12

Misc Ab work

Will be posting pictures, if you have questions just ask. Hopefully you sub! Have a great day.

[Anthony.b]

Shoulders were extremely sore, kept a fast tempo. Almost no rest in between BB and DB shoulder press

Shoulders - Pair barbell military with dumbbell
DB shoulder/military
50 x 15
65 x 12
70 x 10

w/ Barbell
100 x 20
110 x 15
120 x 12

Mid-Delt Raises - dumbbells
45 x 10 x 3

BB shrugs
225 x 30
275 x 20
315 x 20
225 x 30

Reverse DB Fly
25 x 10 x 3
20 x 12 x 3

Arnold Smith Presses
90 x 10
110 x 8 x 2

Bi/Tri
DB curls
45 x 8 x 3

Tricep pressdowns
160 x 10
190 x 10 x 3

Machine Preacher- 1 arm
45 x 8 x2
50 x 8

Skullcrushers
85 x 12 x 2

Misc forearm work