PnP.. Day by Day

[powernpain]

06/26/12. Chest/Tri

5 min cycle warmup.

Db Flat bench

Warmup
wu 1x10 @ 60
wu 1x10 @ 70
wu 1x08 @ 80

Working Set
ws 1x08 @ 100
ws 1x08 @ 110
ws 1x06 @ 110
ws 1x04 @ 115

Reverse flat bench/ Incline bench (get rotated).... Today Reverse bench

wu 1x15 @ 135
wu 1x10 @ 135
ws 1x08 @ 185
ws 1x06 @ 225
ws 1x04 @ 245
ws 1x10 @ 135

Incline db flys

wu 1x10 @ 50
ws 1x08 @ 60
ws 1x06 @ 65
ws 1x04 @ 70



Cable Pushdown Rope

wu 1x15 @ 50
wu 1x10 @ 60
wu 1x10 @ 70
wu 1x10 @ 50

Overhead db extention

ws 1x10 @ 70
ws 1x08 @ 90
ws 1x06 @ 100
ws 1x04 @ 110

Hammer Machine push downs

ws 1x10 @ 180
ws 1x08 @ 270
ws 1x06 @ 360

One arm overhead extentions

ws 1x10 @ 25
ws 1x08 @ 35
ws 1x06 @ 40
ws 1x08 @ 25

[powernpain]

06/27/12. Back/Bi

5 min cycle warmup.

Bent Over T Bar Rows

wu 1x12 @ 45
wu 1x10 @ 90
ws 1x10 @ 135
ws 1x08 @ 180
ws 1x06 @ 225
ws 1x06 @ 225

Bent over one arm rows

wu 1x08 @ 90
wu 1x08 @ 90
ws 1x08 @ 115
ws 1x06 @ 125
ws 1x06 @ 140

Narrow grip cable chin-ups

wu 1x10 @ 90
ws 1x10 @ 150
ws 1x08 @ 190
ws 1x06 @ 230
ws 1x10 @ 125

Preacher curl/hammer machine

wu 1x12 @ 45
wu 1x12 @ 45
ws 1x08 @ 90
ws 1x08 @ 135
ws 1x06 @ 180
ws 1x04 @ 205

[powernpain]

**Day Off**

[acrawlingchaos]

PNP!! Welcome to the journals.

[powernpain]

PNP!! Welcome to the journals.

Thankyou, Cheers!

[powernpain]

06/29/12

*Day Off*

[powernpain]

06/30/12

5 min cycle warmup.

Box Squats

wu 1x08 @ 135
wu 1x08 @ 135
wu 1x06 @ 225
ws 1x06 @ 315
ws 1x06 @ 365
ws 1x04 @ 405

Speed squats - slow decline/explode up as fast as can

ws 1x08 @ 135
ws 1x08 @ 225
ws 1x06 @ 225
ws 1x04 @ 315
ws 1x04 @ 315

Hamstring curls

wu 1x10 @ 80
ws 1x08 @ 125
ws 1x06 @ 175
ws 1x04 @ 200
ws 1x10 @ 100

[powernpain]

07/01/12

*Day Off*

[powernpain]

07/02/12

5 min cycle warmup.

Military Press/ Behind

wu 1x08 @ 95
wu 1x08 @ 115
wu 1x08 @ 115
ws 1x08 @ 135
ws 1x06 @ 185
ws 1x04 @ 185

DB Presses

wu 1x08 @ 55
wu 1x08 @ 60
ws 1x06 @ 70
ws 1x06 @ 80
ws 1x04 @ 90

Lateral Raises - Single Arm

wu 1x12 @ 15
ws 1x12 @ 22.5
ws 1x12 @ 25
ws 1x10 @ 30
ws 1x10 @ 35

Front Raises

wu 1x12 @ 15
ws 1x12 @ 22.5
ws 1x12 @ 25
ws 1x10 @ 25
ws 1x10 @ 30

Shrugs - DB

wu 1x12 @ 70
ws 1x08 @ 90
ws 1x08 @ 110
ws 1x08 @ 125


Abs - Leg raises

ws 1x20
ws 1x20
ws 1x20
ws 1x20


Plank

ws 1x1min
ws 1x1.5min
ws 1x1.5min

[powernpain]

07/03/12. Chest/Tri

5 min cycle warmup.

Db Flat bench

Warmup
wu 1x10 @ 60
wu 1x10 @ 70
wu 1x08 @ 80
ws 1x08 @ 100
ws 1x08 @ 110
ws 1x06 @ 110
ws 1x04 @ 115

Reverse flat bench/ Incline bench (get rotated).... Today Incline

wu 1x15 @ 135
wu 1x10 @ 135
ws 1x10 @ 185
ws 1x10 @ 225
ws 1x08 @ 245

Cable flys

wu 1x10 @ 25
ws 1x12 @ 35
ws 1x12 @ 45
ws 1x12 @ 60
ws 1x15 @ 35



Cable Pushdown Rope

wu 1x15 @ 50
wu 1x10 @ 60
wu 1x10 @ 70
wu 1x10 @ 50

Overhead db extention

ws 1x10 @ 70
ws 1x08 @ 90
ws 1x06 @ 100
ws 1x04 @ 110

Skull Crushers

ws 1x12 @ 100
ws 1x08 @ 110
ws 1x08 @ 120

One arm cable extentions

ws 1x12 @ 25
ws 1x12 @ 30
ws 1x12 @ 35
ws 1x15 @ 25

[powernpain]

*Day Off*

[powernpain]

Family Vacation 07/05/12 - 07/25/12

[powernpain]

First day back from vacation. The diet was non existent and went like this;

Bacon,pizza, absorbent amounts of beer, bacon, pizza, perogies, chips, kfc, bacon, more beer, and so on......

Gained 7 pounds overall, became a little soft, didn't loose any size.

First day back, felt absolutely great, aches all gone, energy through the roof, lift were all up ( took my time warming up good and slow). Lovin the mid summer cheat bulk.

Back to normalcy, don't regret the time off it seemed to help.

07/26/12. Chest/Tri

5 min cycle warmup.

Db Flat bench

wu 1x10 @ 70
wu 1x10 @ 75
wu 1x08 @ 85


ws 1x08 @ 95
ws 1x08 @ 105
ws 1x06 @ 115
ws 1x04 @ 120

Reverse flat bench/ Incline bench (get rotated).... Today Reverse bench

wu 1x15 @ 135
wu 1x10 @ 135
ws 1x08 @ 185
ws 1x06 @ 225
ws 1x04 @ 265


Incline db flys

wu 1x10 @ 50
ws 1x08 @ 60
ws 1x06 @ 65
ws 1x04 @ 70



Cable Pushdown Rope

wu 1x15 @ 50
wu 1x10 @ 60
wu 1x10 @ 70
wu 1x10 @ 50

Overhead db extention

ws 1x10 @ 70
ws 1x08 @ 90
ws 1x06 @ 105
ws 1x04 @ 115

Hammer Machine push downs

ws 1x10 @ 180
ws 1x08 @ 270
ws 1x06 @ 360

One arm overhead extentions

ws 1x10 @ 25
ws 1x08 @ 35
ws 1x06 @ 45
ws 1x08 @ 30

[powernpain]

07/27/12. Back/Bi

5 min cycle warmup.

Bent Over T Bar Rows

wu 1x12 @ 45
wu 1x10 @ 90
ws 1x10 @ 135
ws 1x08 @ 180
ws 1x06 @ 225


Narrow grip cable chin-ups

wu 1x10 @ 90
ws 1x10 @ 150
ws 1x08 @ 190
ws 1x06 @ 230
ws 1x10 @ 150

Preacher curl/hammer machine

wu 1x12 @ 45
ws 1x08 @ 90
ws 1x08 @ 135
ws 1x04 @ 180
ws 1x04 @ 205

Little soreness from break, things felt good.

[powernpain]

07/28/12 - *Day Off*

[powernpain]

07/29/12

5 min cycle warmup.

Box Squats

wu 1x08 @ 135
wu 1x08 @ 135
wu 1x06 @ 225
ws 1x06 @ 315
ws 1x06 @ 365

Stiff Leg Deads

wu 1x08 @ 135
ws 1x06 @ 225
ws 1x06 @ 225
ws 1x04 @ 275


Hamstring curls

wu 1x10 @ 80
ws 1x08 @ 150
ws 1x12 @ 130
ws 1x15 @ 125

[powernpain]

07/30/12

Military Press/ Behind

wu 1x08 @ 95
wu 1x08 @ 115
ws 1x08 @ 135
ws 1x06 @ 185
ws 1x04 @ 200

Lateral Raises - Single Arm

wu 1x15 @ 15
ws 1x15 @ 22.5
ws 1x12 @ 25
ws 1x12 @ 30
ws 1x15 @ 20

Front Raises

wu 1x12 @ 15
ws 1x12 @ 22.5
ws 1x12 @ 25
ws 1x10 @ 30


Shrugs - One arm smith machine

wu 1x12 @ 45
ws 1x10 @ 90
ws 1x08 @ 135
ws 1x10 @ 90

Leg raises

25
25
25

Plank

60 sec
90 sec
120 sec

[powernpain]

Supps/Vit/Food

So here is a list of some of the stuff I use in my diet. I will try and include what/why/when over time.

I like to stay around 18x my body weight for a general rule of thumb. Right now I am averaging around 3900-4400 cals a day. The majority is from protein and fats. Carb on weekends.

Quick list of what I am taking currently.

Omegas - 3 pre/w, 3 bedtime ( oils and fats help CNS recovery)
Vit B complex - 300mg morn, 300mg bed
Vit C - 1000mg morn, 1000 post/w, 1000 bedtime ( take with food always and not with dairy)
Vit D - 4000 IU daily
Tryosine - 4g daily ( will assists in maintaining neurotransmitters "keeps power up" )
Digestive Enzymes ( critical in digestion and absorptions of all foods/Vit/Supps )... no point cramming all this crap down if you can't process it efficiently.
Green Tea - Morn, Pre/w
Whey isolate - Pre/w, Bedtime 75% isolate 25% caisen, 50 g doses
Flaxseed oil
Extra Virgin Olive Oil - Cook with it always, 2 tbls with pre/w shake, 2 tbls bedtime shake
Peanut butter - late night 2 tbls
Creatine - 5 g post/w, with 50g dextrose
Arginine
Fibre

*** Good fats, oils, are essential without your are missing a huge piece of the pie ***

Main Proteins

Eggs - ( usually 6-10 daily "whole" )
My Favourite, Cottage Cheese - 3 times daily ( I have been using dry. Can add to just about any thing that you would use cheese for, and or texture. 1/2 cup 22 grams protein .04 fat 1 cup 44 grams )
Steak - 8 oz once a day
Tuna - once or twice a day
Chicken Breast - 8 oz 2/3 times a week
Cheese


Continue later.........

[powernpain]

07/31/12 - *Day Off*

[powernpain]

08/01/12

Db Flat bench

wu 1x10 @ 70
wu 1x10 @ 75

ws 1x08 @ 95
ws 1x08 @ 105
ws 1x06 @ 115
ws 1x04 @ 120


wu 1x15 @ 135
ws 1x15 @ 185
ws 1x15 @ 185



Incline db flys

wu 1x10 @ 50
ws 1x06 @ 65
ws 1x06 @ 75



Cable Pushdown Rope

wu 1x15 @ 50
wu 1x10 @ 60

Overhead db extention

ws 1x10 @ 70
ws 1x08 @ 100
ws 1x04 @ 110
ws 1x04 @ 120

Hammer Machine push downs

ws 1x10 @ 180
ws 1x08 @ 270
ws 1x06 @ 360

Skull Crushers

ws 1x10 @ 80
ws 1x08 @ 100
ws 1x06 @ 135
ws 1x06 @ 155

[powernpain]

08/02/12

5 min cycle warmup.

ATG Squats

wu 1x12 @ 135
wu 1x08 @ 225
wu 1x06 @ 315

Stiff Leg Deads

ws 1x06 @ 225
ws 1x06 @ 225
ws 1x04 @ 275


DB Lunges

wu 1x10 @ 70
ws 1x08 @ 110
ws 1x06 @ 120
ws 1x06 @ 130

[powernpain]

08/03/12 *Day Off*

[powernpain]

08/04/12 Back/Bi

5 min cycle warmup.

Bent Over T Bar Rows

wu 1x12 @ 45
wu 1x10 @ 90
ws 1x06 @ 135
ws 1x06 @ 225
ws 1x04 @ 270


Wide grip cable chin-ups

wu 1x10 @ 100
ws 1x10 @ 175
ws 1x06 @ 230
ws 1x06 @ 255

One arm bent over rows

wu 1x10 @ 100
ws 1x06 @ 125
ws 1x06 @ 140
ws 1x04 @ 155

Preacher curl/hammer machine

wu 1x12 @ 45
ws 1x08 @ 135

Ended workout, soreness in right Bi

[powernpain]

08/05/12 *Day Off* Today I woke up, and for the first time I had a teenager, It was my eldest daughter's 13 B-day today. It was a good day!

[powernpain]

Came in @ 246 lbs. today. Over the summer I have been trying to switch out the bad with the good but the progress has been slow. Decided to go with a high protein and fat diet of late, carbs are 30g or less a day. All measurements are up and have been feeling thicker ( which for me is the place I like to be ).

Progress pics as of today,

[powernpain]

08/06/12

Db Flat bench

wu 1x15 @ 70
ws 1x08 @ 105
ws 1x06 @ 115
ws 1x04 @ 125

Reverse Bench Press


wu 1x10 @ 135
ws 1x08 @ 185
ws 1x06 @ 225
ws 1x06@ 245



Incline db flys

wu 1x10 @ 45
ws 1x06 @ 65
ws 1x06 @ 75


Cable Pushdown Rope

wu 1x15 @ 50
wu 1x10 @ 60

Overhead db extention

ws 1x10 @ 80
ws 1x08 @ 100
ws 1x06 @ 110
ws 1x04 @ 120

Skull Crushers

ws 1x10 @ 80
ws 1x08 @ 100
ws 1x06 @ 135
ws 1x06 @ 155

[powernpain]

08/07/12

5 min cycle warmup.

Box squats

wu 1x12 @ 135
ws 1x15 @ 225
wu 1x20 @ 275

Stiff Leg Deads

ws 1x06 @ 225
ws 1x06 @ 225
ws 1x04 @ 275

Leg Raises

1x20
1x20
1x20

Plank

1 min
1.5 min
1.5 min

[powernpain]

08/08/12 *Day Off*

[powernpain]

08/09/12

Military Press/ Behind

wu 1x08 @ 95
wu 1x08 @ 115
ws 1x04 @ 150
ws 1x04 @ 195
ws 1x04 @ 215

Lateral Raises - Single Arm

wu 1x15 @ 15
ws 1x15 @ 22.5
ws 1x15 @ 22.5
ws 1x15 @ 25

Front Raises

wu 1x12 @ 15
ws 1x12 @ 22.5
ws 1x12 @ 25
ws 1x12 @ 30

[powernpain]

08/10/12 - *Day Off*