BIGrob84 Journal

[BIGrob84]

Workout:
Rest

Nutrition:
Meal #1 - 50g Whey
Meal #2 - Teryaki Beef, white rice, 2 fried eggs, lemonade
Meal #3 - Beef (crock pot), Veges, Rice A Roni, Almond Milk
Misc. - some candy

Notes:
Good times. Ready for the weekend.

[BIGrob84]

Workout:
Shoulders

Nutrition:
Meal #1 - 50g Whey / Gatorade
Meal #2 - Grilled Chicken Sandwich, Side Salad, Coke Zero
Meal #3 - 50g Whey
Meal #4 - Chile con Carne, Rice

Notes:
I was so thirsty this morning after my workout. The drinking fountain in the gym was busted.

[BIGrob84]

Workout:
Squats 255 lb x 8
Standing Calf Raises 185 lb x 20
Leg Extensions 70 lb x 10 (one leg at a time)
Glute 70 lb x 12 (one leg at a time)

Nutrition:
Meal #1 - 50g Whey / Coffee
Meal #2 - 1/2 Turkey Bacon Sandwich, Bowl of Broccoli cheddar soup
Meal #3 - 50g Whey / Carrot Cake
Meal #4 - 6 oz. Steak, 2 Eggs mixed with 1 corn tortilla
Misc. - Hot Chocolate

Notes:
So I am writing about yesterday today... Basically I just got done doing chest (Wednesday) and I f*cked up my back (left side). On my first set of DB Incline I picked up the 80 pounders and lifted it up on my knee wrong. I continued with a light workout but it stings man. Does not feel good man. But I know it's not serious.

[BIGrob84]

Workout:
DB Incline 80 lb x 10
BB Bench 135 lb x 12
Cable Fly's 50 lb x 12

Nutrition:
Meal #1 - 50g Whey / Coffee
Meal #2 - Small piece of Carrot Cake
Meal #3 - Grilled Chicken Breast/wing, Veges, Salad, 1 flour tortilla
Meal #4 - 50g Whey
Meal #5 - Steak/Rice/Salsa Burrito

Notes:
Hurt my left lat picking up the 80 lb DB on my first set of incline. I was sitting down on the bench and tried to pick up the DB on the left side from the ground while I was sitting down. This really tore my $hit up. Felt like crap all day but nothing too serious as I continued my workout but kept it light.

[BIGrob84]

Workout:
Rest

Nutrition:
Meal #1 - 50g Whey / Coffee (240)
Meal #2 - Chicken Burrito / Taco (500)
Meal #3 - 50g Whey (240)
Meal #4 - 2 - McDoubles (780)

Notes:
Yeah Buddy.. My back is feeling better already.

[BIGrob84]

Workout:
DB Shoulder Press 40 lbs x 12
DB Shrugs 90 lbs x 15
BB Upright Row 90 lbs x 10
Superset/Burnout: Arnold DB Press, Lateral DB Raise, Front DB Raise (20 lbs x 10 each)

Nutrition:
Meal #1 - 50g Whey / Coffee
Meal #2 - Pastrami Sandwich, Fries
Meal #3 - 2 Budweisers (Not really a meal but.. meh)

Did I stay under maintenance? Yes

Notes:
I can't wait til Thanksgiving dinner. Oh god!

[BIGrob84]

[BIGrob84]

Workout:
30 minute jog

Nutrition:
Meal #1 - 50g Whey (240)
Meal #2 - Chocolate Custard Filled Donut (300)
Meal #3 - Meatloaf, Mashed Potatoes, Corn/Green Beans (500)
Meal #4 - Chicken Breast, Salad w/Ranch Dressing (500)
Meal #5 - Starburst (300)

Est. Calorie Intake: 1900 cals

Stats:
Weight - 210 lbs.
Bodyfat - 22 - 25%

Workout Schedule:
Tues/Thurs/Sat (Full Body)
Mon/Wed (Cardio - Either Boxing or Jogging)

Notes:
Let's do this

[BIGrob84]

Workout:
Deadlifts - 195 lbs 3x5
Leg Press - 270 lbs 3x10
Calves - 110 lbs 3 x 35
Standing BB Bent Over Rows - 110 lbs 4x10
DB Curls - 25 lbs 3x8
Lawn Mowers - 45 lbs. 3x10
Lateral/front shoulder raises - 30 lbs 3x8

Evening: 1 mile run and 5 minutes of abs

Nutrition:
Meal #1 - 50g Whey (240)
Meal #2 - Chicken Alfredo (500)
Meal #3 - 50g Whey (240)
Meal #4 - Chicken and Veges (300)
Meal #5 - Bud Light (600)
Meal #6 - 25g Whey Isolate (100)

Total Calories: 1980 cals

Protein: 200 g

Notes:
Just tried MGN Whey Isolate, Mint Chip. Pretty good and very affordable for Whey Isolate.

[BIGrob84]

Friday: 3/26/10

Workout:
Rest

Nutrition:
Meal #1 - 50g Whey (240)
Meal #2 - Teriyaki beef/chicken bowl with brown rice (700)
Meal #3 - Spicy Baked Lobster Roll, Kirin Light, Starburst (1000)

Total: 2000 cals

Notes:
Gotta work tomorrow. F#ck

[BIGrob84]

Workout:
Squat: 205 lb 3 x 8
Lunges: 100 lb 3 x 8
Calves: 90 lb 3 x 8
Seated Row: 155 lb 4 x 8
Pull Downs: 135 lb 4 x 8
DB Curls: 25 lbs (each arm) 3 x 12
Pull Ups: 2 x 10

Nutrition:
Meal #1 - 50g Whey (240)
Meal #2 - Tacos (680)
Meal #3 - Chicken and Rice (550)
Meal #4 - Granola Bar (150) and 50g Whey Isolate (200)

Calories: Between 1850 - 1900
Protein: 170g

Notes:
Tired. Was out all weekend so I have had 0 sleep. I have really let my life go down hill lately. Nothing bad really. It's just a time where I know I should be doing something different then what I am doing. Time to get on track.

[BIGrob84]

Workout:
Rest

Nutrition:
Meal #1 - 50g Whey (240)
Meal #2 - Teriyaki Beef/Chicken bowl w/Brown Rice (750)
Meal #3 - 2 Tostadas (Beans, Chorizo, Cheese, Lettuce) (800)

Calories: Estimated between 1800 - 1900
Protein: Estimated 110g

Notes:
My Dad didn't give me a chance to say no to the tostada's. He just put a plate in front of me. After that I didn't want an other shake, as I wanted to keep my Cals low, so I'm sure didn't get my protein requirements. Oh well.

[BIGrob84]

Workout: Rest

Nutrition:
Meal #1 - 50g Whey (240)
Meal #2 - Grilled Chicken Breast / Wing, Mashed Potatoes (550)
Meal #3 - 50g Whey (240)
Meal #4 - Baked Chicken Breast, Salad, Sweet Potatoes (700)

Total Cals: 1800 cals
Protein: 200g

Notes:
Tired. Looking forward to Tuesday's Workout.

[BIGrob84]

Workout:
BB Incline: 225 lb x 10
DB Flat Bench: 90 lbs x 7
DB Shoulder Press: 55 lbs (2 x 8)
Arnold Shoulder Press: 35 lbs (2 x 8)
Skull Crushers: 80 lbs (3 x 8)
BB Upright Row: 80 lbs (3 x 10)
Bent Over Row BB: 95 lbs (2 x 10)

Nutrition:
Meal #1 - 50g Whey (240)
Meal #2 - 5 Grilled Chicken Tenderloins and Veges (300)
Meal #3 - 50g Whey (240)
Meal #4 - BBQ Chicken Drumstick/Thigh and Mashed Potatoes, a little gatorade, Cadbury Egg (around 800)

Total Cals: around 1700 cals
Protein: 200g

Notes:
Great workout. I was too lazy to wake up and go to the gym in the morning so I went after work. After the gym I was looking in the mirror and noticed that my build is changing. My lean mass is forming nicely. I just gotta get some fat off. I believe that by my birthday in July I should be at 190lbs. That's losing 1.5 lbs. per week. Let's do it to it.

[BIGrob84]

Workout:
Rest

Nutrition:
Meal #1 - 50g Whey (240)
Meal #2 - 5 Grilled Chicken Tenderloins and a little mashed potatoes (400)
Meal #3 - 50g Whey (240)
Meal #4 - 3 Fried Eggs over Chile Con Carne (500)
Meal #5 - 7 Bud Lights (770)

Total Cals - 2150 Cals
Protein - 210g

Notes:
Felt like drinking so I fit it in my calorie restriction. Wasn't a good idea to drink 7 beers though as I went to sleep hungry. Wasn't worth it. Lessons learned I guess.

[BIGrob84]

Workout:
Squats
Leg Extensions
Calf Raises
Pull Downs
Shrugs
Rows
DB Curls

Nutrition:
Meal #1 - 50g Whey (240)
Meal #2 - Steak, Hash Browns, Eggs, Tortillas (1000)
Meal #3 - 25g Whey (100)
Meal #4 - 3 Stellas and 1 shot (500)
Meal #5 - Hot Dog wrapped in tortilla (250) Chile Con Carne and 3 Eggs (400) Flipz (130)

Total Cals: 2650
Protein: 175g

Notes:
Oh lawd. Maintenance. Can't complain.

[BIGrob84]

Workout:
Rest

Nutrition:
Meal #1 - 50g Whey (240)
Meal #2 - 10 Fiery Grilled Wings and a pepsi (950)
Meal #3 - 50g Whey (200)

Total Cals: 1400 cals
Protein: 150g

Notes:
Friday and I'm not drinking. Just watched the Watchmen on bluray and I am going to sleep. Good night.