Damn man dont be getting hurt in week 2
and aware me on IF?
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01-10-2012, 04:18 PM #31
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01-10-2012, 05:24 PM #32
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01-10-2012, 07:01 PM #33
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01-11-2012, 09:37 AM #34
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01-12-2012, 12:39 PM #35
- Join Date: Apr 2009
- Location: Orange Park, Florida, United States
- Posts: 4,762
- Rep Power: 92062
Wednesday:
Was shoulders. In lieu of new shoulder injury, decided that would be stupid. One day during this log I'll be able to lift shoulders again... I swear it!
Yesterday food consumption:
Lean ground beef burrito in low carb tortilla with salsa
Moes joey steak with a Mr Pibb and yes I ate the chips. I deserved it and feltgoodman.jpeg
Friday:
Broke IF with Turkey sandwich
Preworkout 2 scoops of White Flood
Legs:
Squats 8x5 (seems much but it was more range of motion for my knee than actual lifting heavy)
Donkey calf raises 3x10
Leg extensions 3x15
Weighted incline abs 2x15 1x20
Post workout: Protein shake 2 scoops whey, creatine and 1 serving of simply smart milk
30 minutes of treadmill LISS cardio (walking)
Planned dinner:
Chicken parm with FF mozzarella and breaded with egg whites along with cup of milk
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01-12-2012, 12:40 PM #36
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01-12-2012, 01:19 PM #37
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01-13-2012, 12:17 PM #38
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01-13-2012, 12:25 PM #39
- Join Date: Apr 2009
- Location: Orange Park, Florida, United States
- Posts: 4,762
- Rep Power: 92062
Friday (the 13th. Hnnnnnnnnnnnnnnghhhh)
Broke IF with a turkey sandwich
Arms:
Curls 5x5
Close grip bench 3x5 (had to cut off my planned 5x5 because it started to irritate my shoulder)
Preacher curls 3x10
Pushdowns 3x10
Forearms 3x15
Skull crushers 3x15
Concentration DB curls 3x15
Quick workout and lighter than I would've liked, but what can ya do!
Now having post working shake with 2 scoops whey, 1 serving creatine.
Planned rest of day:
Walk, then have get my ass back to cleaning.
Dinner:
Gf wants to see girl with the dragon tattoo so we'll go out to eat first. Gonna push for Chilis so I can order the margarita grilled chicken (delicious and bad ass macros).
You bros are almost off spread.
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01-13-2012, 01:27 PM #40
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01-13-2012, 01:37 PM #41
- Join Date: Apr 2009
- Location: Orange Park, Florida, United States
- Posts: 4,762
- Rep Power: 92062
Lazy
http://www.chilis.com/EN/LocationSpe...nu_Generic.pdf
550 total cals, 46 g protein, utterly delicious
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01-13-2012, 01:47 PM #42
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01-14-2012, 12:35 PM #43
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01-15-2012, 10:45 AM #44
- Join Date: Apr 2009
- Location: Orange Park, Florida, United States
- Posts: 4,762
- Rep Power: 92062
Sunday:
Okay bros... things are about to get a little weird lol
So my girlfriend has this 3 week long fast for church where she's cutting down to 1 solid meal a day. I'm certainly not the most religious guy, but it seems like a good opportunity to be supportive while matching my current goals if I do the same and allow me to indulge a little bit more in my dinners.
So, for the next three weeks (starting today), I have protein shakes throughout the day and then a big ass dinner. Kinda excited about this.
Also, gonna change workouts up a bit. This coming week I'm gonna drop the weight down drastically (prob bump it down to EPC type weight lol - jk bro) and really focus on the reps and that mind:muscle connection.
The following week I'm gonna do some full body routines and do high rep low rest hypertrophy and also update pics.
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01-15-2012, 10:46 AM #45
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01-16-2012, 07:50 AM #46
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01-16-2012, 08:27 AM #47
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01-16-2012, 08:30 AM #48
- Join Date: Apr 2009
- Location: Orange Park, Florida, United States
- Posts: 4,762
- Rep Power: 92062
Start of week 3! Monday:
30 mins till I break my IF wth a big double scoop whey in milk and oats protein shake.
Today is chest... gonna see how responsive my shoulder pain is to those lifts and do what I can. Today is a planned lower weight week anyway. Will follow workout with another double scoop shake and then start prepping a delicious dinner to make my mind off hunger lol.
In case I consider losing will power... triple dose of daily motivation hnnnnnnnnnnnnnnnnngh:
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01-16-2012, 12:18 PM #49
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01-16-2012, 12:20 PM #50
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01-16-2012, 04:38 PM #51
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01-16-2012, 05:02 PM #52
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01-16-2012, 08:18 PM #53
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01-16-2012, 08:40 PM #54
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01-16-2012, 09:10 PM #55
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01-17-2012, 10:29 AM #56
- Join Date: Apr 2009
- Location: Orange Park, Florida, United States
- Posts: 4,762
- Rep Power: 92062
Tuesday:
Day 3 of this "fast" (but not really) and feeling good. Might have something to do with the chicken "fried" (in pam) rice I made last night with egg whites and shredded chicken and 1.5 servings of brown rice.
Also, these concentration lifts are either really effective for me (chest hurts like CRAZZZZZZZZZYYYYYYYY) or I'm just that sore from malnutrition lol.
Anyway, the only meal I'm going to log for the next 19 days is dinner since the two preceding meals will always be:
1. 2 scoops whey, simply smart milk, oats
2. 2 scoops whey, simply smart milk, creatine
That all being said... today is back day. On a concentration week so I'm going to do:
Pull downs (chin grip to help my shoulder pain) 3x10
Seated rows 3x10
Sumo DLs 3x10
Curls 3x10
Incline abs 1x51
Not sure what dinner is yet, but have chicken defrosting.
Daily motivation:
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01-17-2012, 12:47 PM #57
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01-17-2012, 04:52 PM #58
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01-17-2012, 04:52 PM #59
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01-18-2012, 10:38 AM #60
- Join Date: Apr 2009
- Location: Orange Park, Florida, United States
- Posts: 4,762
- Rep Power: 92062
Wednesday:
Let me start by saying bravo Optimum Nutrition... you have completely outdone yourself. I had a friend recommend me the Cake Butter flavored whey protein, so I ordered 10 lbs of it to help me through this 1 solid meal a day fast and holy crap is it good. Brb living on protein shakes and happy with it.
Outside of "hnnnnnnnnngh" worthy whey, today is shoulders and not a good idea while still nursing my injury (full body hypertrophy workouts next, so it really gets 2 weeks of rest from lifting heavy). Going to skip today and get some lengthy mild cardio in followed by another shake. Girlfriend is making maple, mustard chicken tonight... doesn't sound particularly good but someone claimed it is so giving it a shot.
Daily motivation:
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