Transition to Bodybuilding - Become a Monster

[musclehead09]

Evening cardio was a walk for 18:50; hit a mile in 16:34 while pushing 2 of my kids in our big heavy stroller.

Todays diet

41g mini Cinnamon Toast Crunch, 1 cup FL Skim
5g fat
37g carbs
15g protein

BCAAs, Gatorade Whey
1g carb
15g protein

40g oats, 1/2 cup skim FL, 16g PB Fit, Protein Shake + 5g creatine, fish oil, glucosamine
9g fat
45g carbs
47g protein
9g fiber

2 slides 647 bread, 4.1oz Turkey, 14g low fat mozzarella, spinach
7g fat
32g carbs
28g protein
12g fiber

Mint whey + 8oz skim FL
2g fat
9g carbs
38g protein

6oz cooked taco seasoned beef, 56g tomato salsa, 31g sour cream
7g fat
7g carbs
48g protein

Whey Gatorade, Greek yogurt + 10g PB Fit
1.5g fat
12g carbs
30g protein

BCAAs, gum
2g carbs
5g protein

8oz tilapia, spinach, nando's salsa, melatonin
4g fat
4 carbs
40g protein

1968.5 cals
36.5g fat
149g carbs
261g carbs

[musclehead09]

Wednesday February 8, 2023

Chest/Tris & Abs (AM BW 171.4)

Incline HS Press
98x12
148x10
188x8
238x5 (failed 6; PR at this Bodyweight and 20 more lbs than 2 chest workouts ago)

Flat DB Bench
55's x8
70's x6
85's x5
100's x3 (failed 4; PR at this Bodyweight, haven’t hit 100’s since I weighed close to 200 lbs)

Slight Decline Smith Bench (Bar weight 15 lbs)
105x8
155x8
195x5 (2 plates)

Low to High Cable Crossover
20x15
30x12
40x10
50x8

Lying DB Tri Extension
25's x12
30's x10

Straight Bar Pushdown
40x10
60x8
Dropset 80x2 + 70x3 + 60x3 + 50x3 (triceps were toast at this point so 80 was a lot heavier than last workout on the V-Bar)

One Arm Rope OH Ext
20x12
30x10 (last 1 forced)
20x10 (last 2 forced)
(My new favorite isolation tricep movement to get a deep stretch)

Crunch
BWx20
BW + 25 2x10
BW + 10 x10


Sauna 10 mins

[musclehead09]

Friday February 10, 2023

Back & Biceps

Lat Pulldown (Medium Overhand Grip$
85x10
115x8
145x6
Top set - 160x5
Backoff set - 130x10

Stiff Legged Deadlift
135x8
225x6
275x4
Top set - 315x5 (no straps + no belt)

Machine T-Bar Row
45 + Machine x8
90 + Machine x6
135 + Machine x6
Top set - 160 + Machine x5 (3 plates + 25)
Got a deep stretch with this machine; much better than the free weight barbell rows. Going to rotate in chest supported t-bar again but someone was using it for awhile today.

Cable Row
100x12
130x10
160x8
Top set - 190x6 (PR; some leaning back on this set but still big)

Straight Arm Pulldown
80x15
100x12
120x6

One Arm DB Preacher Curl
20x8
25x6
30x6
Top set - 35x6

Bisolater Curl
100x15
120x12
130x8
All working sets

Rope Curl
30x15
42.5 x10
Dropset 50x8 + 35x5 + 25x6


Recovering from a quick cold. Still had some nasal issues today but felt strong.

[musclehead09]

2/10/2023 diet

Blue Monster + Protein Shake + Gatorade protein
3g fat
15g carbs
40g protein
3g fiber

2.5oz Turkey, Starbucks egg white feta spinach wrap, vanilla sweet cream nitro cold brew
15g fat
40g carbs
33g protein

BCAA, protein shake, 40g oats, 1/2 cup skim FL, BCAA, 8g PB Fit
7g fat
38g carbs
55g protein
8g fiber

5.8oz Turkey, 28g low fat cheese, 2 slices 647 bread
10g fat
32g carbs
50g protein
14g fiber

2 Greek yogurts, 17g PBFit, 40g berries
2g fat
25g carbs
38g protein
2g fiber

Gatorade protein + Melatonin
3g carb
10g protein

1829 cals
37g fat
153g carbs
221 protein
27g fiber

[musclehead09]

Saturday February 11, 2023

Shoulders + Some Tris & Calves

Smith High Incline/Military Press
15 2x8-10
65x8
105x6
135x5
155x4
175x4 (PR)
155x8 (PR)

One Arm Cable Side Lateral
20x10
25x8
30x6
35x8

HS Rear Delt Fly
100x10
130x8
155x6
170x6 (PR)
140x9

HS BTN Press
100x10
150x6
180x5 (couple reps shy of a PR)

Arsenal Y Raise
20x15
30x10
40x7
20x10

Cable Rear Delt Fly
30x15
40x12
50x10
60x8 (PR)

EZ Bar Pushdown
40x15
50x12
60x8
50x12

Standing Calf Raise
115x8
145x6
175x6
85x10

[musclehead09]

Cardio - Bike 10 mins 2.25 miles
Walk - 16:44 right under a mile

Diet

14g mini Cinnamon Toast Crunch, 1 FL Skim, Protein Shake+ 5 BCAA & 5g creatine
5g fat
22g carbs
48g protein

36g mint whey + 1 cup Skim FL + McDs Hashbrown
10g fat
27g carbs
40g protein

Chick Fil A Mixed Berry Salad + almonds & Light Vinaigrette, 3 chick fil a nuggets greek yogurt + 8g PB Fit + BCAA + 1/2 bottle whey Gatorade
26g fat
55g carbs
67g protein

9oz tilapia, 28g light butter, gum, fish oil, glucosamine
17.5g fat
3g carbs
45g protein

Whey Gatorade + BCAA
1g carb
11g protein

Greek Yogurt + Melatonin
9g carbs
15g protein

1898.5 cals
58.5g fat
117g carbs
226g protein

[musclehead09]

Horrible ear infection yesterday. Antibiotics is clearing it up so trained today.

Leg Day (AM BW 171)

Donkey Calf Raise
100x10
140x8
180x6
Top set - 220x10 (PR)
Backoff set - 120x10

Icarian Lying Leg Curl
70x10
100x10
130x8
160x6
Top set - 190x5 (PR)
Backoff set - 150x9 (PR)

High Bar Squat
45x8
135x8
225x6
275x4 ~7 RPE/3 RIR
Top set - 300x2
Backoff set - 225x8

Cybex Leg Press
4pps x8
Top set - 5pps x8
Backoff set - 3pps x15

Body Master Leg Extension
110x12
160x10
180x8

[musclehead09]

Evening cardio

Bike 20 mins - 4.45 miles

Walk 25 mins ~1.5 miles

Nutrition:

Chocolate Protein Shake
3g fat
5g carbs
30g protein
3g fiber

BCAAs + 5g creatine
5g protein

Chocolate Protein Shake + Fish oil
4.5g fat
5g carbs
30g protein
3g fiber

Whey Gatorade + BCAAs
1g carb
15g protein

.54 lb sirloin + green beans, 14g fat free cheese, Monster
9g fat
11g carbs
58g protein

Quest Cookie Dough Protein Bar
6g fat
24g carbs
21g protein
12g fiber
8g sugar alcohol

Greek Yogurt + 8g PB Fit
1g fat
10g carbs
19g protein

6.3oz cooked taco beef, 2 slices 647 bread, 28g fat free cheese
10g fat
32g carbs
61g protein

BCAAs + Gum
2g carbs
5g protein

Chocolate Protein Shake + Glucosamine + Melatonin + Fish oil
4.5g fat
9g carbs
30g protein
3g fiber

1,838 cals
38g fat
100g carbs
274g protein
9g fiber