MSR Reigns Supreme(acy)!!!

[-MSR9889-]

Workouts are looking good. All the food sounds awesome too, dieting is starting so it is making me drool. haha

its hard with the dining halls because theres always something unhealthily delicious that i cant have. its a buffet basically, and they always have desserts and 8+ kinds of ice cream plus fries and grilled cheese. plus going out on weekends and coming back hungry at 2 in the morning with coupons for wings is very tempting.

[-MSR9889-]

breakfast toady was a veggie egg white omelet with 2 eggs over hard and a wheat bagel
around 12 i had a protein shake with 2 scoops xf whey
im meeting someone for lunch around 130 and ill probably have a taco salad

[-MSR9889-]

breakfast toady was a veggie egg white omelet with 2 eggs over hard and a wheat bagel
around 12 i had a protein shake with 2 scoops xf whey
im meeting someone for lunch around 130 and ill probably have a taco salad

lunch was a naked burrito with chicken, kidney and black beans, lettuce, tomato, salsa, pico de gallo, olives, salsa verde, and a little bit of cheese sauce.

dinner was 3 churros and 2 boca burgers post workout. the dining hall was out of chicken when i got there.

before bed that night i had 2 scoops of casein.

[-MSR9889-]

Yesterday I had 3 mini egg and cheese omelets and some melon for breakfast
Lunch was a protein shake and 2 tbsp white chocolate peanut butter
Dinner was wings at hooters
Before bed I had 2 scoops of casein again

[-MSR9889-]

This was on friday. My right hamstring was really sore from the day before. I did a lot of stretching during my shoulders/arms workout and was hurting from it the next day. I skipped stiff leg deadlifts because of my hamstring.

Squat- 135 x 10, 185 x 10, 225 x 6, 225 x 5, 185 x 6, 205 x 4

Leg Extensions- 240 x 7, 240 x 8, 240 x 7

Seated Calf Raise- 300 x 10, 300 x 10, 300 x 10

Side Crunches- +45 x 10, +45 x 12, + 45 x 12

Ran out of time so I wasnt able to finish my ab workout

[-MSR9889-]

breakfast today was 5 eggs over hard, plain bagel, and a serving of almonds
lunch was sludge with 2 tbsp peanut butter and 2 scoops whey
pwo i had 1 scoop lipotropic protein and 2 servings of gatorade
dinner will be a turkey and cheese wrap with mustard, pickles, romaine lettuce, and tomato
before bed ill have 2 scoops of casein

I had 2 boneless wings between dinner and the casein

[-MSR9889-]

I only got about 7 hours of sleep the past 2 nights. I stayed out late for halloween both nights and was unable to sleep in. But I worked out after the dolphins game and was pumped after they won and had a great workout.

DB Bench- 30 x 15, 50 x 10, 65 x 9, 70 x 6, 70 x 5, 70 x 4

65 x 9 was a record or tied my record and 70 x 6 was a new record for me. my old was either 4-5 reps, so getting those for the next 2 sets was big for me.

Incline DB Bench- 60 x 5, 60 x 3, 55 x 5, 55 x 6

Decline DB Bench- 60 x 6, 60 x 5, 60 x 4, 60 x 5

DB Pullover- 50 x 8, 50 x 9, 50 x 8

Cable Pec Fly- 75 x 5, 70 x 5, 70 x 5

This workout is the first sign of strength increase that Ive seen so far. My workouts have been suffering lately from lack of sleep and stress from classes but I have lost some weight and hopefully will be starting to put on strength after today.

[-MSR9889-]

breakfast was a veggie egg white omelet with cheddar cheese and 4 eggs over hard
around 12 i had 2 scoops whey
lunch was 1/2 a chicken breast, sample packet of nitro tech, a little less than a serving of cocoa roasted almonds, and a grilled cheese
dinner was a honey dijon chicken breast (no breading) and 1.5 veggie burgers with bbq sauce

skipped the gym today because im exhausted and my legs and back are stiff. i dont have time to workout tomorrow night either because im on duty, so back day will be wednesday and hopefully thursday will be shoulders/arms.

[NBFan1984]

subbed

[-MSR9889-]

subbed

nice to see you green again

breakfast was a veggie egg white omelet with cheddar cheese and 2 eggs over hard
around 12 i had 2 sample packs of nitro tech
couldnt make lunch because i need some hw help, so i had 2 muffins and 2 scoops of whey
dinner was a turkey on a wheat grinder and a cookie
before bed ill have 2 scoops casein

[-MSR9889-]

breakfast today was 2 eggs over hard and a veggie egg white omelet with cheddar cheese and 2 slices of honey oat whole grain bread
12 was 2 scoops hp cookies and creme whey (got it off wheycheap yesterday)
lunch was oven roasted sliced turkey with 2 servings of stuffing and turkey gravy
pwo was about 10oz powerade and 1 scoop lipotropic protein
dinner is going to be a bagel with natty peanut butter and 1.5 scoops hp cnc whey
before bed will be 1-2 scoops casein

[RooRooTJ]

So how is the strength doing now?

[-MSR9889-]

So how is the strength doing now?

my last chest day was the first increase that ive seen so far. ive been really tired lately from school and my last chest and shoulder workouts were the first 2 gym days ive looked forward to in a while. ive only been averaging about 7 hours of sleep a night and i can never manage to sleep in or nap on weekends no matter how hard i try.
todays back day and the last 2 ive had my grip hasnt been holding up on deadlifts.

i do think that ive lost a good amount of weight though. ive kept my diet pretty close to 2000-2200 calories a day mostly and ive noticed the weight loss in my chest.

[-MSR9889-]

decent back day but i tweaked something on deadlifts and had to stop. my left wide was pulling weaker the rest of my workout but i feel an off spot on the right, upper middle of my back. really disappointing because my grip was holding up great for deadlifts

deadlifts- 135 x 15, 225 x 10, 285 x 5, 335 x 7, 335 x 5, 340 x 1, 285 x 5, 285 x 5, 285 x 5

before i had been stuck on 335 x 5 because of my grip dying, but i managed to get 7 and then 5 before something in my back got thrown off. the 3x5 of 285 was killer. i also did a random bent over row of 135 to see if i could. didnt realize how easy it was so im probably going to switch those for the t-bar rows in the future. hadnt tried them in over a year.

lat pulldowns- 110 x 15, 210 x 6, 210 x 5, 210 x 5, 210 x 5
the weights were sticking for my first 2 sets before i moved to the station next to me so i think for my first set or 2 of would have done more had they slid right.

t-bar rows- +45 x 12, +100 x 7, +100 x 7, + 100 x 5

all my lifts were up a couple reps even with my back being out of whack.

[donoh]

Nice PRs! Nothing better than lifting some heavy weight on Deads.

[-MSR9889-]

breakfast was a veggie egg white omelet with cheddar cheese, 4 eggs over hard, wheat bagel.
lunch was a protein shake, 1 and 3/4 scoops hp cnc whey
pwo was 11oz rice milk and 1 scoop lipotropic protein
dinner sucked so after i got a turkey cheese wheat grinder and a cookie. i had some eggplant stir fry, broccoli tempura, and some teriyaki chicken before that.

[-MSR9889-]

back was still feeling awkward today. also my shoulders were really tight and a little sore.

Seated Db Press- 30 x 10, 40 x 10, 55 x 6, 55 x 6, 55 x 5, 55 x 3 and drop set to 42.5 x 3

Wide Grip Upright row- 75 x 10, 105 x 8, 105 x 8, 110 x 6

Shrugs- 135 x 10, 225 x 8, 225 x 4 and drop to 135 x 10, 135 x 12

Preacher Curl- 55 x 12, 85 x 8, 90 x 5, 85 x 5

V-Bar Overhead Pushdown- 40 x 12, 12 dips, 80 x 2 and drop set to 70 x 4, 75 x 3 and drop set to 65 x 3, 75 x 3 and drop set to 65 x 2

Standing Cable Curls- 130 x 7, 140 x 4, 140 x 4
-superset with-
Rope Pushdowns- 100 x 7, 110 x 5, 110 x 4

[NBFan1984]

watch the back, that can be trouble if you push it too hard and really mess it up, nice job on the pr's though, that always feels great

Edit: and how is the c & c whey? I'm having trouble finding whey I actually enjoy drinking

[-MSR9889-]

watch the back, that can be trouble if you push it too hard and really mess it up, nice job on the pr's though, that always feels great

Edit: and how is the c & c whey? I'm having trouble finding whey I actually enjoy drinking

its not bad. too much like vanilla for me. i only got it because it was on wheycheap for $20 but today atw cin. bun was on and i was pissed. i buy most of my whey off whey cheap but whem i dont, i get XF or the new lipotropic. really looking forwards to xf choc mint, choc pb, and lemonade.

[-MSR9889-]

breakfast was a veggie egg white omelet with cheddar cheese and 2 eggs over hard
lunch was 2 chicken wings, i picked the chicken out of some lo mien, and had 1 scoop cnc whey
dinner was some mac n cheese and a scoop of cnc whey
around 10 i had 2 tbsp peanut butter and 1.5 scoops cnc whey
im going to have some casein later on

****ty day in the dining hall and im getting tired of those turkey wraps/grinders so i just had a bunch of shakes today.

[donoh]

At least breakfast sounds good

[-MSR9889-]

At least breakfast sounds good

breakfast is always pretty good except when one women chefs is running the omelet bar. she doesnt cook the egg enough or wipe down the grill after making someones omelet and i always end up having bacon in mine (and i dont eat red meat).
but it is nice having an omelet bar 5 days a week.

[-MSR9889-]

kinda weird, yesterday i wasnt hungry at all and just ate to get my protein in. today ive been hungry all day.

breakfast was 8 eggs over hard
went to the gym and played basketball for a couple hours and the dining hall didnt reopen until 430
dinner was chicken fajita filling with olives, tomatoes, and sour cream
snack was 2 packets of oatmeal (300 cals) and a little less than 2 scoops of xf whey
ill have casein before bed

[NBFan1984]

you've been on live a ton lately eh, I find sticking to the diet is easier with gaming, I never snack when gaming so that helps a lot, I normally have to force my meals in of late anyway

[donoh]

Whoa whoa whoa, Live?!?! No one invited me! My name is the same as on here, what do you guys play?

[-MSR9889-]

you've been on live a ton lately eh, I find sticking to the diet is easier with gaming, I never snack when gaming so that helps a lot, I normally have to force my meals in of late anyway

yea, at this time of year i dont wanna go out on weekends anymore. too tired from the week, too much work, and i try to catch up on sleep though i still only get about 7 hours. i also havent played much since summer and i missed it. i cant wait for thanksgiving break

Whoa whoa whoa, Live?!?! No one invited me! My name is the same as on here, what do you guys play?

my gt is MSR9889. i play gears and gears 2, i have cod 4 and halo 3, and im getting the new cod over thanksgiving break.
also have shadowrun which is sick if you havent played it. i really wish that game caught on. i was actually playing gow 1 last night and had 15 headshots in my first game back

[-MSR9889-]

breakfast was 3 mini egg and cheese omelets, plain bagel, and a bowl of melon, cantaloupe, and pineapple
pwo was 10oz rice milk and 1 scoop lipotropic protein
dinner was a chicken breast, cookie, and a turkey grinder on wheat with 1 slice of cheese and i didnt eat the bottom half of the bread

[-MSR9889-]

Since Ive been struggling with 225 lately, I decided to start at 185 and increase to 225 but this didnt go so well. I was going a little lower than usual and my back is still feeling tweaked, but I still think I could/should have done better. My right pelvic area was also bothering me.

Squat- bar x 10, 135 x 10, 185 x 10, 205 x 8, 225 x 2, 225 x 2, 225 x 3

Stiff leg Deadlifts- 3in deficit 135 x 10, 3in deficit 245 x 8, 4in deficit 245 x 7, 5in deficit 245 x 6
This was my first time doing a 5in deficit (its actually more like 6-7in but I just count the deficit by the plates I stack and stand on)

Leg Extensions- 240 x 8, 240 x 7, 240 x 7

Seated Calf Press- 300 x 10, 300 x 9, 300 x 7

Side Crunches- +45 x 12, +45 x 12, +45 x 10/8

Leg Raises- 12, 10
My back started hurting me so I just did the 2 sets

Sit Ups- +25 x 10 and BW x 5, +25 x 7 and BW x 5

[-MSR9889-]

day off today. ill probably hit chest tomorrow and back wednesday, thursday or friday. its really starting to bug me so i dont want to have a back day until i feel ready.

breakfast was about 6 scrambled eggs, 2 pieces of wheat toast and a tbsp of peanut butter
lunch was 3 turkey burgers and bbq sauce
snack around 3 was 2 scoops cnc whey
dinner was some sweet and sour chicken, bite of potatoes au grautin, 3 potato wedges, and a cookie
before bed i had 2 scoops of casein

[-MSR9889-]

breakfast was a veggie egg white omelet with cheddar cheese, 2 eggs over hard, and a whole wheat bagel
going to have my 2 scoop sample of xf lemonade whey in a couple minutes!