the food in here is off the charts and for some reason b-niz's simple banana GY combo looks sooo good
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04-21-2011, 09:38 AM #121
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04-21-2011, 09:44 AM #122
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04-21-2011, 09:45 AM #123
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04-21-2011, 10:17 AM #124
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
Tri-Phase Week 1 - LEGS - 5 days post contest
morning weight : 161.5 - next week should see a macro bump
No sets close to failure, 90 second rests between sets
bb squats
185x8 ( 3 sets )
SLDL's
135x10
185x8 ( 2 sets )
leg extensions
160x10
160x9
160x8
lying leg curl
110x8
110x7
100x7
db alt lunges
35'sx7/7 ( 3 sets )
misc.
Even though i wasn't pushing it, my body isn't used to all this volume lol. Wanted to puke towards the end. Good times, good times. I can only imagine how rough week 2 and 3 will be with 4 and 5 sets of each exercise. It's been too long since I've done this program! And with the 90 second rest... especially on leg day. Ouch! Anyway, the moment you've all been waiting for... some pronz! (didn't take a pic of breakfast today. was totally bro : egg whites + bacon salt, oats + blueberries)
oven toasted turkey, ham, cheddar, mustard and ff miracle whip + sweet taters
greek yogurt, vitatop, crushed E.L Fudge cookie + extra one on the side lol
mixed
cookies n cream proats. lava cake style with a glob of pb in the middle!
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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04-21-2011, 10:19 AM #125
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
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04-21-2011, 04:18 PM #126
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
Cardio
60min LISS
Breakfast
Broccoli & Sweet Potato Fritatta. (Singed the top a little bit!)
Pre-Bed
Breyer's Blasts Reese's Peanut Butter Cup.
Mirin my bowl?
Notes
I was going to train today but since my glutes and hams are still a little tender, I decided to put off deads till tomorrow. I still got my NEAT on while playing 18 holes today. I played horrible but it wasn't that bad considering I took the whole Winter off.Last edited by ErickStevens; 04-21-2011 at 04:29 PM.
"Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
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04-21-2011, 04:21 PM #127
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04-21-2011, 04:28 PM #128
- Join Date: May 2009
- Location: Tempe, Arizona, United States
- Posts: 2,423
- Rep Power: 8500
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04-21-2011, 04:31 PM #129
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04-21-2011, 04:31 PM #130
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
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04-21-2011, 04:41 PM #131
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04-21-2011, 04:43 PM #132
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04-21-2011, 04:49 PM #133
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04-21-2011, 04:51 PM #134
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04-21-2011, 04:55 PM #135
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04-21-2011, 04:59 PM #136
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
Onion salt, paprika, and pepper.
As far as more ideas go... http://foodgawker.com/?s=frittata&cat=0"Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
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04-21-2011, 05:02 PM #137
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04-21-2011, 05:06 PM #138
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04-21-2011, 07:39 PM #139
- Join Date: Jan 2006
- Location: Wenatchee, Washington, United States
- Age: 43
- Posts: 5,654
- Rep Power: 5093
I love catching up with this log! Food Porn everywhere!! In and the shirts would be P-I-M-P
Lukus Ehlis
B.S. Exercise Science
IFPA Natural Pro Bodybuilder
---------------------------------
YouTube:
https://www.youtube.com/user/ehlisl
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Instagram:
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Twitter
http://twitter.com/#!/ehlisl
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Blog : Trove26
http://www.trove-26.blogspot.com
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04-21-2011, 08:59 PM #140
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
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04-21-2011, 10:56 PM #141
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04-21-2011, 10:58 PM #142
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04-22-2011, 07:36 AM #143
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
4-22-11 400 cal MISS
morning weight : 162.0
Did not do cardio yet - waiting for the gf to get off work.
misc.
Made some good eats with some new ideas I had brewin'. Since they were first attempts, they did not turn out too pretty. But they tasted amazing!
pizza, ff ballpark, honey nut chex + banana + skim
greek yogurt and cookie crisp - simple. good.
cocoa reese's pieces pancakes
topped with a "protein brownie" and jif
$$
breakfast - homemade cinnamon rolls - amazing!
topped w/vanilla cream cheese icing
cinnamon roll recipe
DOUGH
50g. ww flour
50g. white flour
75g. ff greek yogurt
1/8tsp baking soda
1/4tsp baking powder
FILLING
28g.smart balance light melted
cinnamon + splenda
ICING
14g.ff cream cheese - melted
1 scoop scivation vanilla whey
roll out the dough (set aside some extra flour so it doesn't stick. I should take my own advice lol). brush the inside with the butter/cinn/splenda mix and roll up. cut into 2 rolls. place on greased cookie sheet. brush the top with remaining butter mixture. bake at 425 for 20 mins. top with the icing. and EAT!*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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04-22-2011, 07:40 AM #144
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04-22-2011, 07:43 AM #145
- Join Date: May 2009
- Location: Tempe, Arizona, United States
- Posts: 2,423
- Rep Power: 8500
killing it bnizzle. You just gave me a great idea. Ill have to try it out this weekend.
Also, I went to TJS and the only chorizo they had was vegan...I know you use it at times and was wondering if thats the one u use.556/325/622 - 1504 total raw @ 193
551/319/567 - 1437 total raw @ 181
Best gym lifts - 575/340/650
***Inventor of the GENESIS JACK***
WWW.KLEVABUILT.COM
IG: KLEVABUILT
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04-22-2011, 07:43 AM #146
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04-22-2011, 07:46 AM #147
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04-22-2011, 09:01 AM #148
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
Deadlift Day
Deadlifts
425 x 6 x 3
Incline DB Row
85 x 8 x 2 PR
Wide Grip Pulldown
150 x 8 x 2 + 2x Drop + Static Hold
Machine Reverse Fly
60 x 12 x 3
Barbell Curl
95 x 6 x 2
Occluded Reverse Curls (Wrapped just below the elbow)
4 x 15
Pre-Workout
Banana, Better'n PB + Chocolate PB2, French Toast Sandwich.
Post-Workout
Standard bowl w/ Trail Mix Chex Mix, Cinnamon Burst Cheerios, Blueberries, and WF Caramel Syrup.
Battle Wounds
Notes
I have a feeling that my spinal erectors are going to be quite displeased tomorrow. BTW, occluded forearm training is just as bad as it sounds.Last edited by ErickStevens; 04-22-2011 at 09:18 AM.
"Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
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04-22-2011, 01:43 PM #149
- Join Date: May 2009
- Location: Fremont, California, United States
- Age: 44
- Posts: 1,274
- Rep Power: 249
Love all the food ideas! I have tried many new recipes in the past couple of weeks and have been loving it! Thanks again! Posted some pics in my journal... still have to perfect some of the recipes
~ Living a happy and healthy lifestyle
YOUTUBE: http://www.youtube.com/mnavarret
********: http://www.********.com/mnavarret
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TWITTER: http://www.twitter.com/the_sip1
:o)
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04-22-2011, 02:36 PM #150
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