[JakeVendetta]

its ok man i completely understand:-)

[justlift32]

Still around the holidays time...got new years next week. however, i'll still be eating clean.

woke up and ate the normal breakfast:
6 egg whites
2 whole eggs
cup of oats
2 slices toast

post the rest of my meals later today.
finally got lean turkey breast!!! woohoo

today is legs and bi's yeah!!!!!!!!

[Freak]

Today is legs for me too. Best day of the week!

[kenney]

looks like you got things sorted man. sorry i havent checked it out here. will keep coming back lol

[justlift32]

Log 12/26/2007

Diet is going well. I feel full and not bloated from the high carbs. My body likes them.

Meal 2:
Albacore Tuna
2 Slice Whole Wheat
1 cup Brown Rice

Meal 3:
1 cup oats
1 scoop ON Whey

Meal 4
1 cup white rice
10 oz apple juice
2 scoops ON Whey

Meal 5
2 Cups Pasta
Chicken Breast

Meal 6
ON Casein
1 Tbsp EV Olive Oil

MACROS: 3785cal/ 74g fat/ 501 carbs/ 266g protein

Took in a few extra carbs today and uped the cals because it was leg day. takes alot out of me

Training:Legs and Bi's
Warmup- Leg Extension 1x20/Stretch

Front Squat 4x 10-10-8-6: 115, 125, 135, 145
Leg Press 3x10-10-8: 3 Plates, 4 P, 5 P (each side)
Leg Ext 3x12-12-10: 100, 110, 120
Lying Leg Curl 3x10-12: 80, 90, 95
Seated Leg Curl 3x10-12: 100, 110, 100

Straight Bar Curl 3x10: 60, 60, 60
Incline Bench DB Curl 3x10: 20,20,20
Hammer Curl 3x10: 25, 30, 30
Machine Rope Curl

Comments: Had plenty of energy. Taking 6 months off from legs is rough. All my numbers are extremely low. However, muscle memory is a beautiful thing and still got a good pump. Overall good workout, and great day!

[kenney]

what happened to meal 1? ive never seen legs and bi's trained together lol will you be adding preacher curls to your bicep routine?

[justlift32]

Originally Posted by kenney666

what happened to meal 1? ive never seen legs and bi's trained together lol will you be adding preacher curls to your bicep routine?

meal 1 was posted earlier in the day. I eat the same thing every morning.

I train my bi's with legs because legs stimulate the greatest amount of gh and hormone production in the body, so i wanted to train them on the same day because my bi's are lagging. I thought id steal a page out of rIPPED's log. He does it as well. I have done it in the past and it has worked.

[Freak]

I agree. Even when I am eating >3500 calories per day I am never actually "full" because they are spread throughout the day.

How is the rope curl going? I don't like to do it because my grip with it isn't the best and I could use more weight if it wasn't for that.

[justlift32]

i like it alot and i get a good burn out of it. work on your grip strength and then you can do them? my grip strength really isn't an issue because of football and the type of exercises we used to do

[justlift32]

Log 12/27/2007

Diet is going good. Like mentioned before, I have increased slightly more because I feel the diet is so clean that I can take in a few more cals

Meal 1:
6 egg whites
2 whole eggs
cup of oats
2 slices toast

Meal 2:
6 oz Turkey Breast
2 slices whole wheat
1 cup brown rice

Meal 3:
1 cup Oats
1 scoop ON Whey

Meal 4:
1 cup white rice
2 scoop ON Whey

Meal 5:
6 oz beef tenderloin (a little treat!)
baked potato
broccoli

Meal 6:
ON Casein
Olive Oil

Macros: 3500 cals/ 75g fat/ 470g carbs/ 223g protein

Training: Chest and Tri's

Barbell Bench 4x10-10-8-6: 135, 155, 165, 170
DB Incline Bench: 3x10-8-6: 50, 60, 65
Hammer Strength Seated Bench 3x10-12: 90, 70, 70
DB Incline Flyes 3x12, 10, 8: 25, 30, 35
Cable Flyes 4x10: 4th set was drop set with increasing reps
Seated Overhead Extensions 3x10: 50, 60, 65
Skull Crushers: Alternating 7'sx3...palms facing/palms away 50, 40, 40
Angle Bar Pressdown 3x10: 80, 70, 70

Reflections:
Crazy chest workout. Hopefully the muscle memory kicks back in. It has been a while. Nothing like a great chest pump! I feel great

Tomorrow: BACK AND CALVES...OOOOOOOOH BABY!