Time to Get Cereal : B-Nizzle Style

[Bnizzle163]

chicken and pasta sauce over rice, mixed veggies


baked apple spice oatmeal loaf w pb marshmallow pudding, pb, cool whip, graham cracker crumbs


chocolate pb pumpkin proats w strawberries and cocoa powder



spicy chicken pizza on bakery fresh pita, 1/2 bsc pop tart, broccoli

[Bnizzle163]

Bumping to new page.

2-17-13 & 2-18-13
Off days

mw : 163.2

misc.
I woke up yesterday with a nasty sore throat, so I decided to just bum around all day and scrapped my cardio. It's a good thing I did, because as the day went on, the cold moved from my throat to my chest and head. I spent a good portion of the day watching Netflix, drinking tea, and reading. I hit the sack early and woke up today feeling pretty much the same. I decided to push my workouts back a day or so--depending on how I feel in the morning--so I can allow my body to fully recover.

I took today off from work. My clients were pretty cool with moving around and adjusting their schedules so I could stay home today. I absolutely hate when they come in sick spreading their germs around the studio, so I figured I should at least practice what I preach.

Other than that, I have just been studying for my content exams, reading, watching tv, and playing some video games. I hate being under the weather, and would much rather have a busy, ball-busting day at work than sit home on my arse. I'm ready to get back to the grind!!

The Eats

The usual bowl with mix-ins


chocolate blueberry proats


spicy potato, egg and cheese omlette, bsc pop tart, broccoli


blueberry pancakes


another bowl


chicken tenders + fries


low fat cupcakes - recipe below! (makes 12, not all pictured)




RECIPE FOR CUPCAKES (Makes 12)

1 package betty crocker super moist yellow butter cake mix
1 cup sprite zero
1tsp baking powder
4 egg whites (semi-stiffened)

1.Sift dry ingredients, add sprite and mix.

2.Add semi-stiffened egg whites and fold well

3.Bake at 350 for 15-17 minutes. (Cups will be incredibly full!)

Frosting

45g cool whip free
10g. sf/ff vanilla pudding mix

1. Thaw cool whip.

2.Add jello and mix well.

3.Frost cupcakes when they are cool.

Macros per cupcake
1.2/36/2 - fat/carb/pro

The only thing I would change about the cupcakes is using more frosting next time.

[jpfaherty]

You're log frigen has more cupcakes than mine lately. I need to get my priorities in line!

[Bnizzle163]

You're log frigen has more cupcakes than mine lately. I need to get my priorities in line!

You're damn right you do! lol

[The Solution]

How did the diet soda taste in the cupcake's?
Get well soon man..

[wrkoutfrq]

How did the diet soda taste in the cupcake's?
Get well soon man..

I was curious about this as well... I've heard of it done before, but never had solid reasoning behind it. Hope you kick this bug soon!

[Bnizzle163]

How did the diet soda taste in the cupcake's?
Get well soon man..

I was curious about this as well... I've heard of it done before, but never had solid reasoning behind it. Hope you kick this bug soon!

The purpose of the diet sprite is to provide moisture and add a lemon zest flavor. It's barely distinguishable, but refreshing.

Thanks, guys

[Bnizzle163]

Quick Update

After battling the cold/flu for the past 5 days, I am at about 70-75% . I actually started to feel pretty good waking up Tuesday, so I hit just my prescribed Bench and called it a day. I woke up Wednesday feeling a bit worse, and it just got worse as the day went on. I ended up staying home from work again and Sarah pretty much took care of me after she got off work. I have been resting every day since and feel loads better. I will be coming back tomorrow as long as I feel at least as good as today

[The Solution]

Get well soon man!!! Sleep, water, and some tea does the trick. Grab some gatorade and get some electrolytes back into your system.

[BabyOilBrah]

Gah that sucks man, I was wondering why there wasn't an update these past few days. Get well brotha.

[Bnizzle163]

Get well soon man!!! Sleep, water, and some tea does the trick. Grab some gatorade and get some electrolytes back into your system.

I might make a store run today if I feel a little less lazy

Gah that sucks man, I was wondering why there wasn't an update these past few days. Get well brotha.

Thanks, playa. I'll have to make up for the lack of updates soon!

[Bnizzle163]

2-23-13
TJM - 8's Wave : Intensification - Deadlift

Sumo Deads
135x5
185x3
235x3
265x3
285x8
285x8
285x6 - grip actually gave out

3 second pause squats
45x5@3
95x5@4
135x5@6
165x5@7
185x5@8
200x5@9 - Yeah buddy

leg curls
3x10

abs
3x12

laterals - going to add these 2x's a week on top of current shoulder work
3x10

misc.
I woke up at about 85%, so I decided to get back at it! My right knuckle is still scabbed up from deadlifting last week (it was rubbing on my pants) so I tried pulling double overhand. Woah, what a difference! My grip stength is hurrendous. I'm still pretty happy with the workout overall though. Pause squats are feeling great!

Macros are up to 60/375/195 and weight is holding steady around 163. Going to ride out this week on the new macs and see what happens before I make any adjustments.

It feels good to be back

The Eats

chocolate overnight oats w/ pb, cool whip, reeses puffs, cookie crisp, chex


whites + sausage, vans waffles, real maple syrup (not worth macros, but hnggg), fruit


omlette, cupcake, applesauce + cinnamon, reeses puffs, almond milk


pumpkin/oatmeal cake, sludge, pb+cookie butter blend, crushed pb toast crunch, hershey macadamia nuts


another bowl


pancakes n sausage

[Bnizzle163]

The Eats continued

Loaf of peace


more pancakes n sausage


open faced chicken n marinara, broccoli, cocoa oatmeal cookies w almond milk for dunking


finally - not a dried out protein cake lol


overnight pumpkin cellucor cinnamon swirl proats w mini churros cereal


chicken, bacon, n cheese on seeded bun w pickle and tomato, fries, green beans, cupcake

[NaturalPursuit]

paused squats FTW!!!!!!!!

DAMN eats are lookin TREMENDOUS!

[Bnizzle163]

paused squats FTW!!!!!!!!

DAMN eats are lookin TREMENDOUS!

I am LOVING the paused squats. I really feel my numbers are going to start soaring, and I will be able to get past this plateau I have been at for eons lol.

[wrkoutfrq]

I am LOVING the paused squats. I really feel my numbers are going to start soaring, and I will be able to get past this plateau I have been at for eons lol.

heck yeah! I have a feeling the pause squats I'm doing are gonna be the death of me, but i love 'em! is this plateau because of a sticking point you can't get past or is it just a general lull in progress?

[Shazriki]

Someone else trying double OH grip AND sumo deadlifting?



Keep doing it my man, your grip will turn Super Saiyan.

[Bnizzle163]

heck yeah! I have a feeling the pause squats I'm doing are gonna be the death of me, but i love 'em! is this plateau because of a sticking point you can't get past or is it just a general lull in progress?

I've been pretty much at a sticking point of 315 that I haven't been able to get past. I used to be able to squat over 315, but I was a jolly fat 200+ lol. I am definitely the strongest I have been in the low 160's, so progress is still evident, I just want MOAR

Someone else trying double OH grip AND sumo deadlifting?

[img]http://i3.kym-cdn.com/entries/icons/original/000/005/393/i-know-that-feel.jpg[img]

Keep doing it my man, your grip will turn Super Saiyan.

LOL. I'll try to stick with it for a while

[B-Neva]

still don't understand how you can cook so much lol my least fav part of prepping

[Bnizzle163]

still don't understand how you can cook so much lol my least fav part of prepping

Lol, it does get rather tedious sometimes; however, when you've been prepping the same foods over and over, it really doesn't take that much time

[anuragp122195]

Grip is damn annoying. Especially on RDLs.
It's almost impossible for me to double overhand because I have perm. tendon damage in 2 left hand fingers. But I'm trying it out to "rehab" those fingers.

[Bnizzle163]

Grip is damn annoying. Especially on RDLs.
It's almost impossible for me to double overhand because I have perm. tendon damage in 2 left hand fingers. But I'm trying it out to "rehab" those fingers.

Lol talk about dedication!

[The Solution]

Eating cereal in a mixing bowl. That is poverty status at its finest...
Epic..

I need a griddle that makes 6 pancakes at once, would save me a boatload of time instead of in a single skillet LOL

[Bnizzle163]

Eating cereal in a mixing bowl. That is poverty status at its finest...
Epic..

I need a griddle that makes 6 pancakes at once, would save me a boatload of time instead of in a single skillet LOL

Lol

Totally worth the $20 :
http://www.amazon.com/Presto-07047-T...ancake+griddle

[jpfaherty]

I wouln't make pancakes with out a griddle lol

Double over hand sumo is the only way I pull sumo! Hits those traps like crazy!

[Bnizzle163]

I wouln't make pancakes with out a griddle lol

Double over hand sumo is the only way I pull sumo! Hits those traps like crazy!

My traps are pathetic, so I need all the trap work I can get! lol

[Bnizzle163]

NOTE ABOUT TODAY'S WORKOUT :
Ok, I am officially done using excel programs to determine my working numbers, because it screwed up again, yet I caught it midway through lol.

2-25-13 MW : 163.0

TJM - 8's Wave : Realization - Bench

paused bench
45x5
135x5
160x3
185x2
200x1 (was not supposed to be this much weight lol)
195xAMAP = 10

incline bb bench
95x8@5
135x8@7
155x8@8
165x8@9
135x8
135x8

pendlay rows from pins
95x5
145x5@6
185x5@7
195x5@9
155x5
155x5

misc bicep work/ lateral delt work

misc.
I really need to go old school and use a calculator to determine my working weights lol. I PROMISE I will from here on out, and everything will be correct so I can continue to make progress. No food pron today

[dchan8]

No food pron today

Punishment: no calculators, only abacus

How did the Excel spreadsheet mess up your numbers?

[Bnizzle163]

Punishment: no calculators, only abacus

How did the Excel spreadsheet mess up your numbers?

LOL

For TJM you're supposed to take 90% of your max and use that as your working max... for some reason the program was using my 100% max as my working max. No bueno

[dchan8]

LOL

For TJM you're supposed to take 90% of your max and use that as your working max... for some reason the program was using my 100% max as my working max. No bueno

Oh, that's really strange. As much as technology helps, sometimes it's a real pain.