Peter Fitschen - Journey To My 2014 Natural Pro Debut

[Bnizzle163]

Beautiful looking spinach lasagna, and no recipe?? lol

[Vanguard1965]

Some solid workouts Pete and looks like the shoulder is getting back up to speed. Keep up the good work!

[chuckles_345]

Beautiful looking spinach lasagna, and no recipe?? lol

I have the recepie on our home computer, but ask and you shall recieve my friend:


Zuchinni and Spinach Lasagna:

Ingredients:
2 zuchinni
6oz spinach
6oz fat free monzerella cheese
2c low-fat cottage cheese
1 egg
2c spaghetti sauce
4 servings parmasean cheese
Basil
Black Pepper


Instructions:
-Slice zuchinni ~1/4" thick the long way so that they take the place of the lagasna noodles
-Bake Zuchinni at 425 degrees on a pan for 5-10min to remove excess moisture
-Mix cottage cheese and egg in a bowl and add pepper and basil to taste
-To assemble lagasna, use a sprayed 9x9 pan and put 1/2c sauce on the bottom
-Layer zuchinni, 2oz spinach, 1/2c sauce, ~1/3 cottage cheese mixture, 2oz fat free cheese and repeat to make 3 layers
-Top with parmasean cheese and basil
-Bake for 45min covered and 15min uncovered at 350

Some solid workouts Pete and looks like the shoulder is getting back up to speed. Keep up the good work!

Thanks! It is feeling somewhat better. The ultrasound treatment at PT seems to be helping, but unfortunately my last PT session is next Monday and I'm pretty sure it still won't quite be 100% by then.

[chuckles_345]

2-25 Monday: Deload

Diet: 202gP, 490gC, 76gF
6:00am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apple, multi, 2 fish oils
10:30am 1 scoop whey, 1 1/2c oatmeal
12:30-1:00pm Xtend, creatine
2:00pm 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 100g grapes
6:00pm 1 scoop whey, 1 1/2c oatmeal
10:00pm 1oz almond butter, wheat bun, 3c reese puffs, 2c skim milk, 1oz mixed nuts, fat free greek yogurt

Water: 1.25 gallon
Sleep: 8hrs


Workout: Deload

Squat:
1. 255x5
2. 255x5
3. 255x5

Deadlift:
1. 295x5
2. 295x5
3. 295x5

Seated Calf Raise:
1. 2 plates +25 x12
2. 2 plates +25 x12
3. 2 plates +25 x12
4. 2 plates +25 x12






Really long day on campus. Was there from 7am-9pm and only left for the ~1-2hrs it took to go to the gym and do my deload workout and then come back. Workout wasn't anything special, but deloads are necessary. Tuesday will be a day off from the gym and I will hopefully be able to enjoy getting home much earlier, sitting around and doing nothing, and recovering. I really like that aspect of deloads becasue I really find it beneficial to spend less days in the gym to give myself the mental break of going there every night.

[chuckles_345]

2-26 Tuesday: Off Day

Diet: 197gP, 456gC, 79.5gF
6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apple, multi, 2 fish oils
11:00am 1 scoop whey, 1 1/2c oatmeal
3:00pm 1 scoop whey, 1 1/2c oatmeal
6:30pm 3 egg whites, 1 whole egg, 175g little red pot, 1c brocolli, 1oz fat free cheese, salad, waldon farms, 100g grapes, 1oz almond butter, wheat bun
10:00pm 1oz natty pb, 2 pieces low cal bread, 2 servings low-fat ice cream, 2c skim milk, 1oz fat free cheese

Water: 1 gallon
Sleep: 8 1/2hrs




Not too bad of a day. Got out of the lab ~4pm, went home and did absoloutely nothing other than my shoulder pt the rest of the night. Really enjoy a day or 2 of this during deloads as it gives me a mental break. I'll be back in the gym Wed night hitting another light short workout.

[The Solution]

When ya heading to CBUS? See you soon!!!

[Bnizzle163]

Totally going to rock that lasagna this weekend. Thanks, Pete!

[chuckles_345]

When ya heading to CBUS? See you soon!!!

Friday morning! Looking forward to it!

Totally going to rock that lasagna this weekend. Thanks, Pete!

Awesome! Let me know how it goes. Ours turned out really wattery so if I was to make it again I would bake the zuchini longer initially to dry it out more. Even if it turns out watery, it tastes good still.

[chuckles_345]

2-27 Wednesday: Deload

Diet: 201gP, 481gC, 81.5gF
6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apple, multi, 2 fish oils
11:30am 1 scoop whey, 1 1/2c oatmeal
4:00pm 1 scoop whey, 1 1/2c oatmeal
6:00-7:00pm Xtend, creatine
8:00pm 3 egg whites, 1 whole egg, 1oz fat free cheese, 1 1/2c rice, salad, waldon farms dressing, 100g grapes
10:00pm 2c skim milk, 3 servings reese puffs cereal, 2oz mixed nuts, 1 scoop white cake de novo whey, fiber one brownie

Water: 1.25 gallons
Sleep: 8 1/2hrs




Workout: Deload

Squat:
1. 295x3
2. 295x3
3. 295x3

Deadlift:
1. 345x3
2. 345x3
3. 345x3

Seated Calf Raise:
1. 2 plates +25 x12
2. 2 plates +25 x12
3. 2 plates +25 x12
4. 2 plates +25 x12

Incline Bench:
1. 135x8
2. 135x8
3. 135x8

Barbell Bench:
1. 135x10
2. 135x10





Not a bad night in the gym. Squats were easy, deads extremely easy, and calves extremely easy as well. Decided to test out my shoulder a bit and was able to hit some light incline and bb bench pain free; however, my shoulder is a little stiff and sore this morning. Hopefully this is a sign my shoulder is heading back in the right direction. I only have 1 more PT session on Monday and after that I will have to decide if it is getting better or if I'm going back to the Dr. Right now, I'm still leaning towards going back to the Dr because it has been bothering me since December, I've been in PT for 2 months, and it still isn't 100% better. Thursday will be an off day and I will be heading to the Arnold Fri-Sun.

[chuckles_345]

2-28 Thursday: Off Day

Diet: 206.5gP, 456gc, 83gF
6:30am 3oz chicken, 1 1/2c rice, 1oz fat free cheese, salad, waldon farms dressing, 100g grapes, multi, 2 fish oils
10:30am 1 scoop whey, 1 1/2c oatmeal
2:30pm 1oz almond butter, 2 pieces low cal bread, salad, waldon farms dressing, 100g grapes, 1c skim milk, greek yogurt
6:30pm 3oz chicken, 1 1/2c rice, 1oz fat free cheese, salad, waldon farms dressing, 100g grapes
12:00pm 2.5 servings reese puffs cereal, 100g grapes, greek yogurt, pure protein bar, 1.5 servings mixed nuts, 1 serving low-fat ice cream

Water: 1 gallon
Sleep: 6 1/2hrs







3-1 Friday: Lower (supposed to be a deload but I pushed a tad, but did not grind anything)

Diet: 207.5gP, 490gC, 76.5gF
6:30am 3oz chcken, 1.25c rice, 1oz fat fre cheese, 80g grapes, salad, waldon farms dressing, multi, 2 fish oils
11:30am 1 scoop whey, 1 1/2c oatmeal
3:30pm 1 scoop whey, 1 1/2c oatmeal
5:00-6:30pm xtend, creatine
7:30pm 8oz sirloin steak, large baked potato
12:00pm 1/2 scoop whey, 1 1/2c oatmeal, 4 servings cherios, 1/2 serving nuts

Water: 1.25 gallons
Sleep: 6 1/2hrs





Workout: Lower

Squat:
1. 315x3
2. 335x1
3. 365x1
4. 385x1
5. 405x1 (went up easily with no grinding. I'd say probably RPE 9.5 though as I don't think I could have gotten another)

Deadlift:
1. 405x3
2. 405x3
3. 405x3 (these felt really really really easy)

Smith Calf Raise:
1. 2 plates per side x12
2. 2 plates +25 per side x12
3. 2 plates +35 per side x12
4. 2 plates +35 per side x10

Seated Calf Raise:
1. 140x15
2. 140x15
3. 140x12
4. 140x12









3-2 Saturday: Upper

Diet: 200gP, 481gC, 82gF
7:30am 1 scoop whey, 1 1/2c oatmeal
1:30pm 2oz turkey breast, 2 pieces wheat bread, 2oz chicken, peppers, 1.5c rice, tortilla, salad, 1T olive oil
5:30pm 1 scoop whey, 1 1/2c oatmeal
7:00-9:00pm Xtend, creatine
9:30pm Sweet and spicy tuna bag, 4c cherios
12:00pm 1/2 scoop whey, 1 1/2c oatmeal, 1.5c cherios, pure protein bar

Water: 1 gallon
Sleep: 7 1/2hrs




Workout: Upper

DB Bench:
1. 90x12
2. 90x12
3. 90x10

DB Row:
1. 100x12
2. 100x12
3. 100x12

Incline Bench:
1. 135x12
2. 155x12
3. 155x10

Lat Pulldown:
1. 12 plates x12
2. 12 plates x12
3. 12 plates x12

Seated Side Raise:
1. 35x12
2. 35x12
3. 35x12

Row Machine:
1. 125x12
2. 125x12

1 Arm Side Raise:
1. 20x15
2. 20x15
3. 20x15

Moto Row:
1. 6 plates x15
2. 8 plates x12

Lying Rope Pulldown:
1. stack x15
2. stack x15

Skull Crushers:
1. 75x15
2. 85x12
3. 85x12

DB Curls:
1. 40x10
2. 40x10
3. 40x10





3-3 Sunday: Off Day

Diet: 204.5gP, 456gC, 79gF
6:30am 1 scoop whey, 1 1/2c oatmeal, multi, 2 fish oils
11:30am 3 egg whites, 1 whole legg, 300g litte red potatoes, 1oz fat free cheese, salad, waldon farms, 6oz blackberries
3:30pm 1oz almond butter, 2 pieces low cal bread, 3c cherios, 2c skim milk
7:00pm 4oz tilapia, 1 1/2c rice, 1c brocolli, apple
10:00pm 2 servings low-fat ice cream, 1oz natty pb, 1 tsp sugar free jelly, 2 pieces low cal bread, pure protein bar, 1 scoop whey

Water: 1 gallon
Sleep: 8 1/2hrs





My friends got into town Thurs night and we headed to the Arnold Fri morning. With the time zone change and getting a little lost in indianapolis, we didn't get to columbus until ~3pm so we didn't really get to the expo the first day. However, we did get a workout in a beyond limits Fri night and I was able to meet Rico Lauro, Justin Draper, and Trevor Saijack which was cool and then went out for a steak and baked potato afterwards. Saturday we spent basically the whole day at the expo. It was super packed so I didn't get to meet a ton of the big names, but I did get a pic with flex wheeler (see below) which was pretty awesome. However, I did see Branch and Jay walk by. Branch Warren may be the single thickest human being I have ever seen. Sat night I worked out with my old workout partner for ~2hrs just pounding high volume upper body work. The shoulder actually felt ok while doing the workout, but was still come Sunday morning. Sunday we headed out early. Overall, it was really busy and I wasn't able to meet as many of the IFBB pros or meet up with as many other natural bodybuilders/powerlifters as I would have liked. The fact nobody could get cell phone service anywhere near the convention center did not help matters any. However, I had a really good time and it was a nice weekend.





Flex Wheeler:




David Henery:

[The Solution]

Looking thicker in your pics here chuck have a good time at the arnold? Missed ya at the expo!

[RichKnapp]

^5 I have e-mailed with Flex being he is AAEFX and fellow Mopar/car nut and he is a very down to earth guy. Glad you got to meet him. ^5

[Vanguard1965]

Man I need to make it to the Arnold one of these years it would be so awesome. Sounds like you had a good time, especially with the opportunity to workout with your old training partner, that had to be great. Sorry to hear the should was so the following day although could it be because you have just not worked it that hard for awhile? I know my quads were sore as hell after not training for 2 weeks due to illness but the more I worked them last week the soreness went away.

[Bnizzle163]

1.) Your lasagna tasted amazing. Like you said a bit watery, but damn tasty!

2.) Awesome pics from the Arnold.

3.) Branch Warren is the man. Totally jelly you got to see him in person lol.

[chuckles_345]

Looking thicker in your pics here chuck have a good time at the arnold? Missed ya at the expo!

It is interesting you should say that because I think the pics show how small I am. Sorry we missed eachother at the Arnold. There were a ton of natty bber's there I would have loved to meet up with and I tried to meet up with several, but the phone service at the expo was so terrible I couldn't communicate with anyone to actually meet up. I actually got several text messages from earlier in the day as we were driving back to the hotel and got away from the downtown area so my phone could actually get service.

^5 I have e-mailed with Flex being he is AAEFX and fellow Mopar/car nut and he is a very down to earth guy. Glad you got to meet him. ^5

Yea he was a great guy and when we went by nobody was really talking to him so we had a ~5min chat with him. Really really great guy. I was impressed with how nice he was.

Man I need to make it to the Arnold one of these years it would be so awesome. Sounds like you had a good time, especially with the opportunity to workout with your old training partner, that had to be great. Sorry to hear the should was so the following day although could it be because you have just not worked it that hard for awhile? I know my quads were sore as hell after not training for 2 weeks due to illness but the more I worked them last week the soreness went away.

Yea it was a good time road tripping over and getting a couple of solid workouts in. The shoulder is getting closer, but still isn't 100%. I had my last day of PT yesterday and the PT said she would have expected it to heal faster which was disappointing since I've been doing everything they have told me to do. From here on I either need to decide it is good enough or go back to a Dr. We will see how things go over the next few weeks. Hopefully it will continue to slowly improve.

1.) Your lasagna tasted amazing. Like you said a bit watery, but damn tasty!

2.) Awesome pics from the Arnold.

3.) Branch Warren is the man. Totally jelly you got to see him in person lol.

Yea that lasagna is going to be money during prep. I'm pretty sure I will just make an entire pan and eat it all in 1 meal since the macros are so friendly. Pretty sure that would actually fill me up when I'm starving during prep. As far as the Arnold pics go, I wish I could have gotten more, but there were just too many people at the expo to meet anymore of the pros and cell phone service was too ****ty at the expo to find any of the natty bber's I was hoping to meet up with. As far as Branch goes, I'm telling you man I saw Jay Cutler walk right by me right when I got there and yes he is huge. I also saw Evan Cetapani and yes he is huge also, but Branch was a whole other level of huge. The guy literally could not walk like a normal human, he moreso waddled because his legs were so damn big. After seeing him I am also convinced he is more like 5'4" than 5'6" which makes it even more freaky.

[chuckles_345]

New Workout Split Moving Forward:

As many of you know I've been running DUP with Dr. Z since September and have made some really solid gains; however, mentally I am in need of a change of pace in the gym, especially with my shoulder. I will more than liketly come back to DUP again in the future as it is the reason I am moving the same weights in the low-mid 170's as I was in the low-mid 190's last offseason. With that being said, here is my plan moving foward.

Split:
Day 1: Lower (L)
Day 2: Upper (H)
Day 3: Off
Day 4: Lower (M)
Day 5: Upper (L)
Day 6: Off
Day 7: Lower (H)
Day 8: Upper (M)
Day 9: Off


L = Light days - reps primarily 10-15
M = Medium days - reps primarily 6-10
H = Heavy days - reps primarily 3-6


I am also going to try to use an RPE basis to my workouts and try something similar to what many of the 3dmj guys and Bret Contares are currently doing. I will work up to a heavy working set in my rep range with an RPE in mind then back off 5-10% and hit a certain number of reps until I reach a certain RPE. This is going to be a huge change of pace for me as I normally have either gone with either a structured workout or trained balls out in the past, but it is something I have never tried so I figured it can't hurt.

[chuckles_345]

3-4 Monday: Lower (L)

Diet: 197.5gP, 503gC, 80gF
6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 6oz blackberries, multi, 2 fish oils
11:30am 1 scoop whey, 1 1/2c oatmeal
4:00pm 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, apple
5:30-7:00pm Xtend, creatine
7:30pm 4oz tilapia, 300g little red potatoes, salad, waldon farms dressing, 6oz blackberries
10:00pm 2c skim milk, 1.5 servings cherios, 2.5 servings natty pb, 2 tsp sugar free jelly, 4 pieces low cal bread, 2 servings low-fat ice cream

Water: 1.25 gallons
Sleep: 8 1/2hrs



Workout: Lower (L)

Squat:
1. 285x14 @8.5
2. 255x12 @8
3. 255x12 @8.5
4. 255x12 @8.5
5. 255x12 @9

Hammer Strength Plate Loaded Curl:
1. 60x15 @9
2. 50x15 @9.5
3. 40x15 @10

Leg Extension:
1. 150x15 @9
2. 130x15 @9
3. 130x15 @9
4. 130x15 @10

Slanted Calves:
1. 100x12 @8
2. 100x12 @8
3. 100x12 @8.5
4. 100x12 @9
5. 100x12 @9.5
6. 100x12 @10





Was exhausted when I woke up and had a hectic day in the lab so I really wasn't feeling it when I got to the gym. Did my best with the new RPE system and it is going to take some getting used to. Another thing that is going to take some getting used to are these higher reps (although I was only 1 rep shy of my all time squat pr with 285 and i had about 2 reps left in the tank so I could have probably broken it). My quads and lower back were pumped as hell after squats. I was hoping to do another more compound movement, but I was actually pretty beat at that point so I just opted for extensions, curls, and calves. Had a crazy pump by the end of this and my quads/lower back definitely have some DOMS today. In the future I think I may do leg press or hack squat on my lighter lower day along with another multi-joint leg movement to save on the lower back and leave the squatting for my medium and heavy days, but we will see how things go. Tuesday will be heavy upper.

[The Solution]

Did mike help set this up still working with him?

[chuckles_345]

Did mike help set this up still working with him?

I'm actually not still working with him at the moment and set this up on my own. However, I will more than likely go back to DUP at some point in the future.

[chuckles_345]

3-5 Tuesday: Upper (H)

Diet: 195gP, 484gC, 79.5gF
6:30am 4oz tilapia, 1 1/2c rice, 1c brocolli, apple, multi, 2 fish oils
11:30am 1 scoop whey, 1 1/2c oatmeal
3:30pm 1 scoop whey, 1 1/2c oatmeal
5:30-7:00pm xtend, creatine
7:30pm 4oz tilapia, 300g little red potatoes, 6oz blackberries, 1c brocolli
10:00pm 3 servings honey nut medley cereal, 2c skim milk, pure protein bar, 2oz mixed nuts, mini larabar (free sample from the arnold and it was not good)

Water: 1.25 gallons
Sleep: 8 1/2hrs




Workout: Upper (H)

DB Bench:
1. 110x5 @9
2. 100x5 @8
3. 100x5 @8.5
4. 100x5 @8.5
5. 100x5 @8.5
6. 100x5 @9

Weighted Chins:
1. 70x5 @9
2. 60x5 @8.5
3. 60x5 @9
4. 60x5 @9

Barbell Row:
1. 225x8 @9
2. 215x8 @8.5
3. 215x8 @8.5
4. 215x8 @9

Seated Side Raise:
1. 40x10 @8.5
2. 37.5x10 @8.5
3. 37.5x10 @8.5
4. 37.5x10 @9.5

Barbell Curl:
1. 110x8 @9
2. 100x8 @9
3. 100x8 @9

Skull Crusher:
1. 115x8 @9
2. 105x8 @8.5
3. 105x8 @9
4. 105x8 @9





Not a terrible workout, but nothing too spectacular either. Shoulder still wasn't 100% which is frustrating, but I just worked on movements that didn't bother it as much. It actually isn't as sore today as it was after Saturday's workout so hopefully that is a good sign. Wednesday will be an off day and I will be back in the gym doing lower on Thursday.

[The Solution]

110's on DB Bench, any pain on the shoulder? Impressive #'s Pete.

[chuckles_345]

110's on DB Bench, any pain on the shoulder? Impressive #'s Pete.

Thanks! My all time pr is the 120's for 5, but that was at 190-195lb bodyweight. I have some shoulder discomfort getting the weight up, but once it is up I can press it with basically no pain. My shoulder injury is really weird because overhead pressing even the bar still hurts. Eventually I would like to be able to overhead press again because my shoulders are a weak point and it is hard to bring them up when I can't do much besides laterals for them.

[The Solution]

How does it feel if someone bumps your elbows for the first rep?

[chuckles_345]

3-6 Wednesday: Off Day

Diet: 199gP, 464.5gc, 78.5gF
5:00am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 6oz blackberries, multi, 2 fish oils
10:00am 1 scoop whey, 1 1/2c oatmeal
3:00pm 1 scoop whey, 1 1/2c oatmeal
7:00pm 2.5 servings weight watchers enchiladas, apple, salad, waldon farms dressing
10:00pm 6oz blackberries, 2c skim milk, 2.5oz mixed nuts, 2 servings honey nut medley cereal

Water: 1 gallon
Sleep: 7hrs

[chuckles_345]

Shoulder Update:

I've done a lot of thinking and talking to people about my shoulder over the past couple of days. It has been bothering me since December, I started doing PT ~6 wks ago and have been trying to work around it and it has improved; however, it still isn't better. So we are at 3 months and counting of me not being able to train upper body normally. After talking to a few people, I've decided to eliminate all pressing, vertical pulling, and biceps for the next month (other than my theraband pt work). Hopefully this will allow for a complete recovery. I also went back to the Dr. yesterday and was referred to an orthopedic surgeon...****. I had more xrays done and meet with the surgeon on Monday morning. I highly doubt I will need surgury, but I figure I will see what tests he wants to run and what he has to say.

The thing I'm most concerned about with all of this is my NGA pro status. I worked my ass off for that thing and I'm not just handing it back. I've emailed the NGA about how bad an injury needs to be to get an extension of pro status because at the moment it appears a good chunck of 2013 will be lost to shoulder issues and then I have to compete in 2014. Hopefully things turn around soon. I've honestly done everything I've been told and it just hasn't completely healed. When I injured my back in late 2010 it too ~4 months before I was most of the way healed, but that was a far worse injury pain-wise and it actually interfered with daily life. This is more of discomfort, tightness, and annoying and it just isn't completely healing. Long story short I highly doubt this needs surgury if my back injury healed without it, but we will see what they say on Monday.

Moving forward, I'm going to switch my workout yet again due to the fact I was bascially told not to lift upper body around it anymore. I'm going to try to run Sheiko CMS Prep, but just the squat/deadlift portion with some calves afterwards.

Hopefully things start improving soon....

[The Solution]

Damn man, the shoulder is still not that good huh? I hope you really dont have to get under the knife or what the surgeon does suggest. Keep us in the loop and lets see what the exclusion of all pressing movements does. Really hope it does not hurt the PRO status Pete.

[NaturalPursuit]

Man...real sorry to hear about the shoulder. I know its easier said than done but you've gotten your pro status...you've earned it. If worse comes to worse and you loose it, then you'll just have to get it early in the season before moving onto your big pro shows.

Your physique is already pro worthy and you've proven it...lets just hope that shoulder can get back to 100%

[chuckles_345]

Damn man, the shoulder is still not that good huh? I hope you really dont have to get under the knife or what the surgeon does suggest. Keep us in the loop and lets see what the exclusion of all pressing movements does. Really hope it does not hurt the PRO status Pete.

Well it is better than 6-8 weeks ago, but it still hasn't felt normal since December. I can half assed work around it now and deal with a little pain or I can try to get it healed completely. I'd like to get it healed completely so I can train hard and make progress in my upper body again. Hopefully I will get some answers soon.

Man...real sorry to hear about the shoulder. I know its easier said than done but you've gotten your pro status...you've earned it. If worse comes to worse and you loose it, then you'll just have to get it early in the season before moving onto your big pro shows.

Your physique is already pro worthy and you've proven it...lets just hope that shoulder can get back to 100%

Getting pro status is easier said than done. Just because I've won an overall at a super pro qualifier doesn't mean I can just walk into any ameture contest and win it. It all depends upon who shows up that day. That is why I am determined to use my pro card and not just hand it back. I would also like for my shoulder to heal completely so I can train hard again. Hopefully the NGA will allow me time to do both.

[chuckles_345]

3-7 Thursday: 1-1

Diet: 195.5gP, 511gC, 80.5gF
6:30am 3oz chicken, 1 1/2c rice, 1c brocolli, 1oz fat free cheese, 6oz blackberries, multi, 2 fish oils
11:30am 1 scoop whey, 1 1/2c oatmeal
4:00pm 1 scoop whey, 1 1/2c oatmeal
5:30-7:00pm xtend, creatine
7:30pm 4oz tilapia, 2c wheat noodles, 1c brocolli, 1oz fat free cheese, apple
10:00pm 3 mini reeses pb cups, 2oz natty pb, 2 tsp sugar free jelly, 4 pieces low cal bread, 1c skim milk, 2 servings fiber one chocolate cereal

Water: 1.25 gallons
Sleep: 8 1/2hrs




Workout: 1-1

Squat:
1. 215x5
2. 255x4
3. 255x4
4. 300x3
5. 300x3
6. 340x2
7. 340x2
8. 340x2
9. 340x2
10. 340x2
11. 215x5
12. 255x5
13. 300x4
14. 300x4
15. 300x4
16. 300x4

Slanted Calves
1. 100x15
2. 100x15
3. 100x15
4. 100x15
5. 100x15
6. 100x15

[Vanguard1965]

Sorry to hear that you have had to stop working upper body but if it means you can heal up 100% and then get back to solid training then it will be worth it. Also curious to hear what the NGA has to say regarding your Pro status. Glad to see you are still going to keep training legs. Solid workout today with lots of volume.